to Dr Garry Palmer, co-author of Cycling: Successful Sportives, we also lose body fluid from vapour lost in the breath. "The majority of this fluid is coming from your blood, and as the blood volume drops it will cause a rise in your heart rate

the workout. Build the volume of these sessions steadily throughout the winter and spring. A good general rule is to progress in increments of no more than 10 per cent each week.For those targeting a sprint triathlon, your long bike should be built up

down the volume. Research at the University of Northern Iowa found that those running 50 miles a week had marathon times no faster than those who logged just 40 at a similar intensity. Moreover, the 50-mile runners were no fitter than their 40-mile kin

limited knowledge though so my challenge will be recommending a diet that compliments her running schedule - currently four sessions a week.Christina also would like to learn more about recovery. This will be essential with the volume of training ahead

to be back out on the roads with them. Emma says: Vicky continues to maintain healthy eating day to day to support her running and recovery from injury, and where necessary is making good use of Lucozade Sport products in training. As the volume

volume of food should avoid weight gain in the build up to race day. Secondly, Kim is looking ahead to her meals - and carbohydrate consumption in particular - in the few days preceding race day, aiming to get the recommended 7g of carbohydrate per kg

skywards - signs of dehydration, tiredness from heat, and fuel running out. Damn - it's only a 10k run from here - get a move on.But the legs say no. I have a couple of "walkettes" to get the heart rate back down, take some gels, and get some decent volume

trillion thank yous to that far-sighted stranger.I went on to have a fab race, although I was definitely penned-in by the volume of runners. But considering all the roadside casualties, perhaps this too was a lucky stroke. The wait to get