first and perhaps look for a sprint triathlon three to four weeks afterwards," says Lumley....or go longIf you've just done a sprint or super-sprint, it's a good idea to target a longer race as part of your recovery. "Some longer, easier swimming should

that protein is important for soft-tissue repair, muscle regeneration and the creation of new proteins.Aim to consume 10-20g of protein immediately after training. Don't go overboard, though - excessive protein displaces carbohydrates and prevents adequate

session, a loss of one kilogram (equivalent to one litre). If that person has consumed 750ml of fluid during the session the total fluid loss is 1,750ml, giving a net fluid deficit of 1,000ml. So you'd need to take in at least that much to replace fluid

. Vegetarians and vegans, women and people trying to lose weight are most at risk of protein deficiency. Male triathletes should consume 1.2g to 1.4g protein per kg body weight per day, females need around 15 per cent less than males. So a 70kg male

of carbohydrate refuelling throughout the day.10. Ensure a good variety of foods in the 24-hour recovery period to help support your immune system and protect you from oxidative stress caused by free radicals.11. Replace 150-200 per cent of fluid losses over a 2

Q I’m 22 years old, with PBs from 16:49 for 5K to 1:16 for the half-marathon. My running is going well, but I’d love to try my local triathlon in August. I already swim and circuit train – my only fear is that replacing some of my training

recovery and help to prevent rough sleeping. We run over 100 projects and help thousands of homeless people make life changes every year. For more information about the Virgin Active London Triathlon contact our Events Team events@mungos.org or call 020

is called a transition run. It doesn't have to be long - 10 minutes will suffice - because it's the transition from cycling to running that you're working on. For runners, a second advantage of incorporating transition runs into your triathlon training

cycling @ 100+revolutions per minute (rpm), 40 seconds recovery), 5 x (20 seconds harder gear, 40 seconds recovery), 10-minute recovery easy cycleFriday Swim session BSaturday Run session: 5-minute warm-up jog, 3 x (2-minute run, 1-minute jog, 30 seconds

equal parts orange juice and water, plus a pinch of salt.Drink 100-200ml of an isotonic solution every 10-15 minutes; a standard 750ml bottle containing an isotonic drink should see most people through 50-75 minutes of training. You can have solid food