2001. Ralph is a freelance coach, designing individual triathlon training programmes, providing one-to-one coaching and offering nutrition advice. His new DVD is Flexibility for Triathletes and Runners. Visit www.ralph-hydes.com.

reach international-level competition and has trained corporate teams for the London Triathlon since 2001. He is a freelance coach, designing individual triathlon training programmes, providing one-to-one coaching and offering nutrition advice. His new

If broccoli and spinach are the rock stars of the vegetable world, then celery and lettuce are the stage-hands, working hard out of the limelight. For years we've dismissed these pale staples as nutritionally barren, focusing our attention

's the message from Sam Murphy, author of Triathlon: Start to Finish. "To establish the correct nerve-to-muscle pathways, you need to perform an action lots of times," says Murphy. "Because they practise, elite athletes can run a triathlon almost as fast

Q) What tips would you offer to runners wanting to move into triathlons?A) It’s good to link up with a triathlon club if you’re starting from nowhere, then you’ve got a few swim and bike sessions to go to and you'll get used to training with people

."Milk is good for you, but there's a time and place for it," explains Robert Kunz, of endurance-specific sports nutrition company First Endurance. Here, we explain where and when dairy does your body good.Myth 1: Dairy helps you lose weightThe truth A clinical

with passengers who refuse to 'catch it, bin it, kill it', meant that the only run I've managed to squeeze in was a short 3-miler on the weekend.I get ill with the flu quite a lot. You might put that down to inadequate hand-washing or lack of proper nutrition. I

At this moment, the chances are you have a dietary deficiency that's harming your health, hindering your recovery and holding you back in training. Even if you pop a multivitamin and get the recommended daily amount of vitamins and minerals, you're unlikely to be consuming enough...

.—Joe Beer, sports scientist and level-two triathlon coach

Ingredients (serves 4)• 2 boneless, skinless chicken breasts• 150g white rice • I litre reduced-sodium chicken stock• 1 tbsp lemon zest strips• 1 cinnamon stick (about 7cm long)• 1 bay leaf• 2 large eggs• 2 large egg yolks• 2 tbsp freshly squeezed lemon juice• ¼ tsp cayenne peppe...