small bowl of porridge and half a bananaTime Trial or RaceCalories: 400Time before: About two hours Strategy: Triathletes often take in too many calories from the wrong places before a race. A little fibre is OK, but too much can slow you down. Aim

goal half-marathon pace. Alternatively, you could run a 10K time trial. Day Session Distance Pace Time Intensity Tue Slow run/walk 4M 12:00 approx 48 mins 5/10Thu Faster run/walk 3M 11:00 approx 33 mins 7/10Sun Race 10K (plus 1M warm-up/1M cool

of summer training sessions. My favourite is a weekday evening 10-mile bike time trial. These are held by cycling clubs across the country in the early evening and you can usually just turn up and join in. You can find out more information by visiting www

‘won’t’ as can’t. Back in the 1950s, my mother caused a scandal when she ran away with a sausage salesman from Penge. They met at a ballroom dancing class and rumba’d round the world for a year before settling in Mauritania. By this time, she

for the Olympics, for example, must peak for an arduous trials process, then ramp up their performance again to place well at the Games themselves. When you keep returning to the well like this, how can you make sure the bucket doesn't come up empty? A

to drink before, during and after sessions. It's time to separate the facts from the fiction.Myth 1: Replace every lost litreFor a long time triathletes have been told in stern tones to drink enough on the bike so that they weigh the same after the ride

, devastating mountain climbs, and muscle-crunching time trials - while the marathon is just one. A marathon runner simply has to get his skinny aerobic backside to the finish line as fast as possible. If he encounters hills along the way, that doesn't much

interval). This will raise the threshold, raising the speed at which you can run for long periodsTime-trial bike A serious (and often expensive) racing bike for competitive triathletes.Toe-clips A clip on a bike pedal that ensures the foot doesn’t sit too

6 mountain-bike event taking place the next day - and free MTB demos and twilight time trial that very evening – you could soon find yourself signing up for the perfect multi-sport weekend... Sorbothane Blackpool Marathon (and Half

Lange: "I've run it three times. It's a great race, that's well organised and very scenic."Henley Half-Marathon, Oxon, Oct 10 Starting and finishing at Henley Rugby Club the race proceeds into the centre of Henley and along the banks of the River Thames