be upgraded later.Feel the forceFollow these 10 simple tips to become more aerodynamic without the cost of wind-tunnel testing:1 Use a time-trial/triathlon bike - they have steeper seat-tube angles, helping you to achieve a more streamlined position, while
minutes by optimising your body position. That's a potential improvement of over seven minutes, and 100+ places, in an Olympic-distance race – all from improving your aerodynamics. A seven-minute improvement might take two or three years of hard training
between being comfortable or stressed in your race - and that translates into precious seconds and peak performance. Health and safetyCarolyn Hewett, winner of the 2009 TIMEX WomenOnly Triathlon, is extremely short sighted. "At my first Ironman
later be replaced by fat. Very obese people sometimes can lose a lot of weight (because they have more to lose), but for most of us, a goal of 1-2lbs a week is more realistic.…And write them down Having goals and putting them down on paper is a simple
of trekking, you’ll burn between 800kcal and 1200kcal. Carry a 25lb pack, and you’ll burn an extra 200kcal.Sunday Run long, then hit the pool later for a few laps. In 15 minutes of leisurely swimming, you’ll burn between 125kcal and 175kcal. Pick up the pace
are more accurate than others.) Once you know it, refer to the table below. Recommended Overweight Obese Men 6-18% 19-24% Over 25% Women 10-25% 26-30% Over 31% STRATEGY 7:Get adequate proteinOf the three nutrients that supply calories
tips: 1. Get down to Holland & Barrett and buy some soya-bran. It's 60% fibre (yes, over twice as high as All-Bran). Add about 10-20g of this to your porridge to thicken it and reduce the GI even further. 2. High fibre keeps you fuller longer, and even
is your goal, cut back your calorie intake only modestly – no fewer than 1,500kcal per day for women or 1,800kcal for men and gradually build up your running volume. Keep energy levels high and glycogen stores topped up by eating five or six small meals
and knowing that I could have a "mare" last 10K and still get an AAA Championship Place for 2006.”Not that it’s easy to gauge how you’re doing after so long on your feet – “there was no chance of me doing any calculations after 20 miles!” says K2, “I had
-Marathon,Lincolnshire (11/3/07)8498%20 ratings196Bolsover - Mizuno 10K,Derbyshire (16/12/07)8497%19 ratings197Devizes 10K,Wiltshire (4/3/07)8497%32 ratings198Wetherby Run 10K,West Yorkshire (9/9/07)8497%15 ratings199Easy Runner Tough Ten Challenges 2007,Somerset (11/2/07)8496%39
