physiologist Jonathan Dugas, co-author of the blog Science of Sport (sportsscientists.com). Researchers call this sensation a rating of perceived exertion (PE). You feel it as fatigue in your legs, tightness in your chest, soreness in your muscles, aching

in your quads while in this position, then the muscles in your feet and at the front of your shin are too tight and need to be stretched regularly." David Smith, performance coach at Pure Sports Medicine Check your biomechanics"My research suggests

.What I've learned while Ironman training: I own a lot of obscenely skin-tight gear now, and wear it often; I can fill a full wash almost every day with kit; everyone thinks I’m a nutter, except the people I used to think were nutters; the people I used

can keep with this’ so eased back. My ankle seemed OK, and was maintaining a good pace, going through half way around 1:43.mile 16: right leg started to hurt.mile 18-19: Quad went very tight, stretching was no use.mile 23: stopped at St John’s for quad

my short prayer I said just before the race started to just give me the strength to finish. The worst moment had to have been at 19 miles when my back muscles became so sore and tight that I honestly didn't think I was going to finish. I stopped at 20

side to FLM being a supporter as opposed to a runner and realised how so many people really do need the support of the crew which made the early morning get up and drive down worth every minute! Seeing Sean in his tight cycling shorts wasn't a bad

tucked tightly against the sides of my head. "Try to imagine you are looking at a swimmer from the side, the body should be flat from head to toe, and parallel with the water's surface," says Bullock. "If your legs are too low, you are presenting more

your bike (lower risk and easiest).BIKEYou may be able to check out the bike course on your bike or in the car. Look out for tight corners, fast (and potentially dangerous) descents, stones, glass and potholes. Work out where you might have a drink

. "Choose a time where there is at least four hours between the stretch and your last training session," she says. "Warm up gently, either with a relaxing bath, or using a massage or tennis ball. Roll the ball around tight spots, including the gluteals

for you, and then practise it until it’s second nature. This will only take a couple of weeks.Grasp The BasicsA clenched grip relays tension to the rest of your body – and that saps energy. “Hands should be lightly cupped rather than tightly fisted,” says