Ingredients (serves 4)4 chicken breasts5 tbsp olive oil2 tsp cumin seeds, finely ground2 garlic cloves, crushedSalt and freshly ground black pepper400g wild rice, or white and wild rice mixed500g cooked beetroot, chopped into chunks1 bunch spring

public toilets or cycle to a friend's house where you can visit the bathroom before cycling home again.ROCKET FUELPower your training and racing with these home-made sports drinks.Hypotonic drinksThese contain a little carbohydrate and salt

if you are entering a later event, it is wise to take the timetables with a pinch of salt – and be flexible with your warm-up.Racing on the track is a great experience. There are no medals or prizes at stake, but if you have prepared well and are graded

Q I was disappointed to get cramp at the 15-mile mark during a recent marathon. In the 48 hours before the race, I consumed plenty of carbohydrates and drank approximately four to five litres of water. During the race I drank plenty of water

(eg maltodextrin). This is easier for your stomach to absorb than the same concentration of pure sugar. Electrolytes may also guard against low salt levels and help to speed absorption of fluids (but do try drinks without as well, to make sure

« Two weeks to goDuring the last week of your taper, things can get ugly. Two weeks ago, you ran 20 miles in a single run, but now you shouldn’t even be totalling that distance in the whole week before the race. And as your mileage plummets, your

of fruit and veg was found by the Harvard School of Public Health to reduce the chance of a heart attack by nearly a third. And cut back on the salt to keep your blood pressure in check.15. Low-sodium soy sauceSushi is a good, low-fat source of lean protein

Standfirst: Author: Owen AndersonPics:Issue date: racing secrets bookletKeywords:***ADD LINK TO CALCULATOR***uan96-->The half-marathon, like its tougher cousin the full marathon, is a ‘below lactate threshold’ race, but there is a key difference

trainer and author of The Marathon and Half Marathon: A Training Guide, believes many athletes, especially beginners, make mistakes with race-day hydration. "Lots of athletes unwittingly drink too much water during a race. This flushes salt from the body

brain, a proper nutrition plan may take a back seat.But proper nutrition is central to your training and to race success. By fuelling correctly and ensuring you're hydrated before, during and after training, you will perform and feel better and still