and infection after the race. You may also be feeling disorientated – or even depressed – in the come-down after achieving such a significant running goal.Unfortunately, there’s no formula for calculating how long your body will take to recover – this will vary

precisely once every four years - when it mattered. As Viren himself said, "Some do well in other races, some run fast times, but they cannot do well in the ultimate, the Olympics … The question is not why I run this way, but why so many cannot."Dr Marco

Half a century ago, American marathoner Buddy Edelen snuck out for a 40-minute run on his rest day. Edelen was the first man to break 2:15 for 26.2 miles, yet he suffered the same crisis of confidence about taking days off that plague most

, GwyneddDISTANCE Middle Distance (2K/78.5K/20K)SWIM Lake BIKE Road RUN Roadwww.wrecsamtri.org.ukThe Bala Half-Ironman is not for the faint-hearted. This is a tough race set in some of north Wales' most breathtaking scenery. The triathlon starts with a 2

(inc 2.5M THR) 1/2M 60 mins (25 mins THR) 8/10Fri Rest        Sat Easy 4M 11:30 46 mins 5/10Sun Long run 8M 11:00 88 mins 7/10 Total   22M   4hrs 10   Week FourThis Week’s TargetAt the end this week, there is the target of a 10K race. This should

Time-efficient runningThe acceleration runThis acceleration run increases in speed, culminating with a pace just above that of your target race-pace. The idea is to progress each week by increasing the distance or speed of each increment. This session has many

’m going to race and beat a PB), others a more social event (I’m going with some running chums to make event of it). Find which one suits you. – Tri-TaffiaParticipation is an underrated measure of success When you are nervous at the start line, just take a

set a mixture of performance goals (for example, a sub-3.30 marathon); process goals to track your technical process (such as running a negative split); and outcome goals (like winning the race). It's also a good idea to split your goals into three

- and Olympic-distance races as it familiarises the body with the bike-to-run changeover while you are working at a high intensity.This is a 90-minute bike interval and tempo run session with a high-speed transition. Set your running kit up as you would in a

you run into trouble during the race, move to one side if you can so you can receive help without causing a pile-up.By remembering these few simple rules and ways of conducting yourself, you'll be helping to make the world of triathlon a happier place