for transitions just as you do for swim, bike and run. "Plan one-hour sessions every week. Run through all aspects of T1 and T2 - wetsuit removal at speed, getting on your bike, and getting off the bike for the start of the run leg. By training for transition, you

off) sufficiently for the race, you may find that you’ve wasted all those hard sessions. You will find that our schedules reduce your training for three weeks before the race, falling from 85 per cent of mileage with three weeks to go, to 75 per cent

Anderson, (fullpotential.co.uk.) Typically about half the distance of a target race, these tune-ups let you test out pacing, mental strategy, fuelling, hydration and gear in conditions that simulate the big event. "Racing takes your training to another

morning meal: the fat-phobic suggest skipping it until after your session; those planning a long session fuel up like builders; and those close to a race search for the perfect winning fuel.Whatever you're doing the idea is to keep your muscles

running by feel. ‘Perceived effort is fast becoming a lost art,’ says Culpepper. ‘You should learn how your various efforts feel. If you’ve practised it, then you can make adjustments and not feel like you are abandoning your race plan.’ Playtime: Track

’t reflect my overall fitness. I mean, there wasn’t a lot I could do about it. I made lists, too – travel plans (with large amounts of built-in disaster time), race-day kit lists, bad-weather emergency kit lists, baggage-bus kit lists, pre-race snacks lists

that year," says Tim Rogers, former Commonwealth Games triathlete, Ironman competitor and personal trainer. "Then how you tailor your training in the summer months can reflect your chosen events. Remember that you are building up to and planning for a

and expect that with a few weeks’ training you’ll be miraculously able to sustain that effort for two or three times as long on race day.Experienced runners can try a more structured approach: if you can successfully run 5-6 x 1K or 3-4 x 1 mile at your

runners had trained hard and were mentally prepared for the challenge but the pair adopted completely different approaches to race strategies.Radcliffe set the pace, as she had in all her previous marathons, daring the other runners to keep up with her

split? icclesuezA. The best strategy for a steady pace through the second half is to run it right in the first half - evenly and at a pace that your training and shorter races indicate is feasible. It's not easy maintaining pace when you are tired