're away. You might think that it's too late to influence your performance once you're racing, but you'd be wrong. Even tough long-distance races, or testing time targets, can seem more manageable if you split the race into sections.Roger Bannister viewed
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
is too high for some triathletes to tolerate under race conditions," he explains. "You don't want to find you're one of those athletes on the day." He advises measuring the concentration of drinks and finding out what you can tolerate by testing
So long as you’re well organised, come marathon day you’ll have nothing to worry about except the few miles of Tarmac linking the start to the finish. Here’s the seven-day countdown that no runner should be without – plus the tried-and-tested route
is another good way of gauging when you are ready to resume training. A resting heart rate of 10 beats per minute or more above your pre-race rate is a sign that your body has yet to fully recover. You could also try this simple test:measure your heart rate
The Workout Run 10 x 1 mile at a 4:50-4:55 pace per mile, with 30-second recoveries in between each repetition. Your Move Run 6-8 x 1 mile, at goal race pace, with 60- to 90-second recoveries. "It's best to do this two weeks prior to a race to test
tumble and things are good. Then we start to plateau and this is a testing time.I recommend that you see this as a challenge – to manipulate your training and to try to be better prepared. Have a race plan for the day that covers pacing, nutrition
of environment you'll experience on race day, and you'll be able to practise your transitions at the same time."If you are looking for peak performance then you should build in some test events, even if you put them together yourself," says Yelling. "Do some
.humanrace.co.ukMud and Mayhem Off Road Duathlon Series, 21 FebruaryOne duathlon just not enough for you? Then sign up to this series of three - each 5K/20K/5K race through Thetford Forest can be used to test your developing fitness levels, or simply taken as races in their own
through, or catch the latest Will Ferrell comedy. Basically, find something to do that won't stretch you physically or mentally.18:00 - Eat up Now you need a tried-and-tested pre-run supper. "The best pre-race meal should contain plenty of carbohydrate
