, you obviously need to use the track for your speed sessions. Substitute a pyramid session (800-1000-1200-1000-800m) at 10K pace or faster for the routine on Day 2. Your PBs await...
wetsuit as you exit the water. 14. Put your helmet on before touching your bike and only take it off when your bike is racked. 15. If you are going to jump on your bike, practise. Also practise getting off it. 16. Use elastic laces in your running shoes
Standfirst: What to do, what to takeAuthor:Pics:Issue date: May01 / xref Ultimate schedsKeywords:uan137--Before race day, you should have Tried your shoes and kit on a long run Found out how to get to the start 90 minutes before the gun goes Made a
number of off-road duathlons, and the tricky conditions only add spice to these events.Taking part in the occasional grimy, frosty duathlon will leave you primed for next season. But you have to know what you're doing.A Shoe InAppropriate footwear
as they would a straight running event." Do regular brick sessions by cycling at a high cadence for 15 minutes. Immediately shift into 10 minutes of fast-paced running, rest for five minutes and repeat three times. Aim to build to your race pace - the average
by watching a video with friends to take your mind off the big day.You buy new shoes or clothing Resist the temptation to race in them! Youll find some bargains at the Marathon Exhibition when you register, but dont try them out on race day. You risk chafing
and intensity drops off. This week, as your training hits its peak you should also eat a bit more protein, troubleshoot your race plan and choose your race-day shoes.Training ChecklistThis is the final week of big training, with your final long run of between 18
© Getty Images If 26.2 miles just isn't enough, an ultra could be the race for you. Races longer than a marathon, ultras range from 30 miles to hundreds of miles and take place in hundreds of beautiful locations from Sussex to the Sahara
Just imagine a world without aerodynamics - there would be no flight, cars would be square and humans would fall over in a gust of wind. Formula One races would take days. That got us thinking. Racing cars have evolved to optimise speed in every
compromising your performance. Jon Alexander explored these matters while he was training for Challenge Barcelona in 2009. His plan was to race while trying to minimise his carbon footprint. He says there are three main issues: kit, diet and transport. Where
