.While the average man needs 10mg of iron daily, the average woman needs almost twice as much - 18mg per day for those of childbearing age. This is why anaemia is more common in women. It's easy to improve your iron levels by taking a supplement or asking your GP

. Usually I urge people to get nutrients from food, but in this case it's easier and more effective to take a fish-oil supplement, because eating too much fish raises concerns about mercury."

depends on how much contact you choose to have with your coach.If you can't afford a coach, have a look online or in specialist triathlon books for a programme that will give you a structure to follow in preparation for a race. Another option is to go

to protect your body and rekindle your interest in training. And you can.Recent research shows that supplementing, or even replacing, part of your running programme with other forms of exercise might be just what you need to avoid boredom, minimise injuries