fat and training to achieve faster times do not always go hand in hand. As a rough rule of thumb, a 10-stone runner burns 100kcal per mile. However, during low-intensity training, your body uses a high percentage of fat, and less glycogen

and intensity drops off. This week, as your training hits its peak you should also eat a bit more protein, troubleshoot your race plan and choose your race-day shoes.Training ChecklistThis is the final week of big training, with your final long run of between 18

dunes, camels, epic views and the occasional mirage.  My long mileage run this weekend hit a respectable 19.66 (I feel it’s important to include the extra 0.66). It was the last time I’ll get to run with a training partner as we set off on our own quests

programmes even allow two weeks between peak long runs. Usually, medium to long runs (10-14 miles) are scheduled on the weekends in between.Nearly as important as rest after the long run, is rest before. If you plan a day or two of easy running and/or rest

for parking, bathrooms and bike check.”Dennis Meeker, top age-group athlete and Team Timex member. He has been racing triathlon since 1995, winning the first ever Zoot Sports 5430 Ironman-distance race in 20013. From swim to bikeYour training should also

. For triathletes though, carbohydrate-rich foods are essential. New research shows that most people, including endurance athletes, easily meet their protein requirements and don't consciously need to eat more. You require around 1.2g to 1.4g of protein per kg

day: basic existence – 160 x 10 = 1600 calories; daily existence – 0.5 x 1600 = 800 calories; running – 5 x 100 = 500 calories. Add the three together and you get the total calorie burn for the day: 2900 calories.

Long run Do a five-mile warm-up, the 6.2-mile race at marathon pace and finish with four slow miles, for 15 in totalWeek 2Run your usual mileage with a moderate interval workout midweek (1 mile-1200m-800m-400m step-down) and do a two-day taper

LINKS • Ironman Switzerland SITE • Official Ironman Website • Trinewbies.com• Ironman training planIn summer 2004, more than 20 forum members pledged to take on Ironman Switzerland in July 2005 - that's a 2.4-mile swim, 112-mile cycle and 26.2-mile run. Many

as you pound the streets.- GEL-Nimbus 13 £123 (SSP)- PFM Headband £10 (SSP)- Slim-fit Winter Top £40 (SSP)- Leg Balance Tight £50 (SSP)- Kinsei Sock £11 (SSP)Buy ASICS now at sweatshop.co.uk/asicsMy ASICS - Your Training PartnerOur ASICS Target 26.2