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Tips and tricks for properly fuelling yourself before taking on your next triathlon event.

Plan your meals

One of the easiest ways to keep a track of your nutrition and to make sure that you have sufficient levels of energy is to plan your meals in advance. Although meal planning is a bit of a faff, it will ensure that you can get the right amount of energy and carbs in before a workout and the right amount of carbs and protein in for recovery after a workout.

Quality diet

After you’ve decided that a meal plan is a good idea, you’ll need to work out what meals to put into it. Make sure that your meals contain lots of carbs to keep your body fuelled for all the extra training that you’re now doing. A mixture of both simple and complex carbohydrates is always a good place to stay. Simple carbs are found in foods like fruit and milk and sugars, while complex carbs can be found in foods such as pastas, rice, beans and vegetables. You’ll want to try and focus more on your complex carbs as they are slower to break down and so your body will burn through them at a slower rate and therefore they have more of an effect.

On top of this, make sure you’re having a good amount of fruit and veg and other nutrients such as protein to aid in muscular recovery.

Poor digestion? Drink water. Bad skin? Drink water. Feeling fatigued or nauseous? You guessed it, drink water. As basically the solution to just about every problem, its important to keep yourself dosed up on water.

The amount of water that someone should drink per day varies from person to person. It can rely on a persons size, sweat rate, activity levels, and even the weather. The easiest way to see if you’re properly hydrated is to check the colour of your urine. If your pee is consistently straw coloured then you’re on the money. If it’s clear and you find yourself going to the toilet many many times per day, then you might want to slow down on your water intake.

Follow the 10% rule

There’s not harm in having a some cheat foods every now and then. The 10% rule is the idea that 10% of your daily calories can come from treats or deserts, crisps or biscuits. As long as you’re keeping a healthy balanced diet, you can be guilt-free about that evening glass of wine or that bar of chocolate after dinner.

Pre-race food

Your pre-race dinner is an important one. If you have too many carbs then you can end up feeling sluggish and lethargic and the last thing you want to do is go swimming while feeling stodgy. So make sure your last supper is a nice balanced meal with an standard balance of proteins and carbs and fats. You will want to avoid foods that are high in fats and fibre. This will keep your gut happy and consequentially, keep your whole body happy when it comes to race day.

Your pre-race breakfast wants to take place 2–3 hours before the race begins, giving yourself ample time to digest and deal with your food. Again, avoid fats and fibre on the morning of the race so you’ve got a happy gut when you’re on the starting line. Most runners will have a bowl of porridge and a banana to get them up and ready for the big race.

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Whether it’s your first half marathon or your 10th ultramarathon, race day can be pretty daunting if you’re not too sure how to handle it. Follow these tips so you know how to deal with race day and reduce the last minute nerves.

1. Bring warm clothes

You’ll want some warm clothes for before the start. You will likely be hanging around for a long time before the gun goes off so make sure you don’t get too cold by having some warm clothes that you can ditch before you enter the starting pen. You can either give these clothes to a family member or friend who has come to support you. For some of the bigger events, you will be given a kit bag that you can store at a safe baggage drop location so do make use of this if you can.

2. Go to the loo before the start

One of the worst things that can happen to a runner is to need to the loo after you’ve crossed the start line. Not only is it uncomfortable, but it will also add time on to your finish time if you have to stop half way around the course. Avoid this by making sure you get yourself to a porta-loo before you head towards the start line. Although the queue will be pretty long, it’s definitely worth the wait to avoid a sticky situation at some point on the course.

3. Bring your phone

Make sure you’ve got a charged phone on you before, during and after the race. This will mean that you can communicate with your friends and family during and after the race. I’m not saying stop during the race and have a 10min chat with them, but a text to say when you think you might finish won’t hurt.

4. Pick up your race pack early

Some event will send your race pack directly to you prior to the event. For those that don’t, you’ll want to get to the race site nice and early so you don’t have to queue to collect your race pack and have the stress of missing the start because you were still in the queue.

5. Don’t forget your warm up

Heading out on a big run without a proper warm up can be dangerous and lead to some pretty serious injuries. Make sure that before you head into the starting pen you some light jogging done to get the blood pumping and get your muscles warmed up. Some light stretching is also a very good idea to loosen up the muscles before you put them to work.

6. Find runners of a similar speed

Some events will have pace-runners — people whose job it is to run at a certain speed so that runners know how to pace their race — so a good idea is to find the pace-runner who will be going at your desired speed to help keep you on track. If not, just ask around and see what sort of pace or finishing time people aiming for so you can find your place in the starting pack.

7. Start slowly

It’s very easy to let the excitement of race day get the better of you and to go off to fast and blow. Just before you cross the start line, take a big deep breath to relax yourself and then head off at a good sustainable pace. Try and think about the first 10 mins of the race as the warm-up and then after this, you can get into a comfortable and consistent rhythm for taking on the rest of the course.

8. Run past the first water station table

The majority of runners will all flock towards the first table at each water station meaning there’s often a queue or just general pileup of people. If you run past this table to the middle or last table at the station, then there won’t be a queue and you can just carry on with your run.

9. Complete, don’t compete

Lots of athletes will get way too hung up on their time and see a big run as a kind of ‘fly or die’ challenge. The point of these kind of days is that you enjoy yourself and try and finish the course so don’t go out too fast and ruin yourself trying to chase a time. Just take your time and enjoy the day.

10. Don’t forget your medal

Most races will make it pretty hard to forget your medal as they will hand them out as you cross the finish line. But make sure you leave the race with it so that you have a symbol of your great achievement.

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Tips and tricks to completing an ultramarathon.

1. Start very, very slowly

You will have to go slower than you do in any other running event you are used to. It’s just how it has to be if you want the best chance at finishing, particularly if it’s your first one. That’s even if it is the shortest Ultra (the 50k). Better to start slowly and speed up than collapse later on. Take in the view while you’re at it.

2. Let yourself be overtaken

An Ultra Marathon is, for most people, not really a race. You probably don’t have the energy to be really competitive with others — and definitely not at the start unless you’re really used to ultra running. Chances are you’ll catch up with them later anyway.

3. Walk if you need

Walking is fine. 50k is definitely, long enough that you’re forgiven if you do. If there’s a steep hill — especially in the first half — think about whether it’s worth giving it your all or conserving your energy.

3. Make Friends

You have a long time running. Even with changing scenery it can get boring. Chat to other runners — you’re running at the right pace for it. You’ll have an amazing feeling of community and achievement. Plus if you’re going for an ultra, you’ll likely have quite a lot in common.

4. Eat (and drink) throughout, even at the end

Try and eat as often as every half an hour. Your body might tell you it doesn’t need any more food. So long as you aren’t stuffing yourself (pretty tricky whilst running) then follow a religious eating plan throughout. When you are nearing the end it is easy to think you don’t need more food, energy, or water. But the worst thing would be to crash before the finish line. Even if you make it, you don’t want your achievement ruined by a massive energy low.

5. Think about your race pack

You’ll have a race pack. You can never be too over-prepared with how you prepare it. Practicing in training is of course key. Thinking about whether you want a water bladder in your backpack or a bottle to hold is important. Knowing what environment you’ll be running in is as well. You don’t want to carry too much, but you also don’t want to carry too little. There is not necessarily a right or a wrong, but definitely don’t leave something without thinking about it first.

6. Work on getting to the next aid station

In your training, you should have looked up where all the aid stations are at. You’ll also have a good idea of the layout of the course. You can then break the run up, and, by giving yourself segments of the course as goals to work towards, find the running motivation you need.

7. Just keep going.

Mental toughness is it. If you don’t have mental stamina in an ultra marathon you’re in trouble. To do anything for probably at least 6 hours straight you need huge amounts of discipline — something that is physically gruelling and emotionally wearing requires even more. Make a mantra. Repeat it to yourself. Raise for a charity or tell your friends you’re running it. Do what you can that will give you the running motivation you need.

8. Enjoy it.

It’ll be pretty awesome. You’ll go to a cool place .You’ll do something amazing. Make sure not just that you do it then. Make sure you enjoy it too.

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How you can get yourself ready to take on a sprint triathlon.

More and more people are embarking on a triathlon these days. Triathlons have replaced marathons as the go-to endurance challenge so here’s how to tackle your next one.

1. Swimming

Breathing: Although out of the water you don’t even think about your breathing, when it comes to swimming, breathing technique is incredibly important as a way of keeping your body fuelled with the oxygen it needs to carry on.

A steady inhale/exhale rhythm will help you stay relaxed and eliminates the need to breath every stroke. You will want to breathe out through your nose when your face is in the water and then on every other stroke, tilt your head to the side and take a deep breath in.

Once you’re more used to this method, you can start to take breaths in on every 3rd stroke to practice taking air in on both sides (a very handy skill when it comes to open water swims where you may be hit by waves on a certain side).

Stay loose: You’ll want to keep your body as loose as possible so you can rotate your shoulders, torso and hips with each stroke as you glide through the water.

Save your legs: You’ll want to save as much energy in your legs as you can for the cycle and the run. You will need to rely on your arms to pull yourself through the water so that your legs are as fresh as possible for when it comes to the second two parts of the triathlon.

Training: Aim to swim 250m once or twice a week. If you’re not feeling quite up to that, then break it into intervals. So swim 25m (a standard pool) and then have a rest and repeat.

2. Cycling

Now use your legs: Unsurprisingly, cycling is all in the legs. Your upper body should be relaxed and motionless as your lower half (legs and core) do all the work. Just like with the swim, keep your upper half nice and loose so you’re not holding any unnecessary tension.

Pedal evenly: By having a nice even pedal stroke, you’ll get a lot more power and efficiency. This means applying the same amount of pressure through each leg and through each pedal. Having a nice round and even pedal stroke will mean that your hips, shoulders and torso stay stationary (which is exactly what you want).

Training: If you’re fairly new to cycling, then start by going to the gym a couple of times a week and cranking out 30 mins on a spin bike or gym bike to get into it. Then you’re ready to hit the road. You’ll want to get out on your bike about twice a week to keep your training ticking over. Remember to vary the kind of routes you’re doing. You might need to prepare yourself for some hills.

3. Running

Stay relaxed: You may be noticing a bit of a pattern here. Keep your arms nice and relaxed. You’ll want to bend your elbows to form a 90-degree angle and make sure you don’t clench your fists. Keep your jaw and shoulder loose too and you’ll find running a lot more comfortable.

Shorten your stride: The current recommendation is that you should run at 180 strides per minutes — that’s 3 every second. It may feel like you’re over doing it with the steps, but a shorter stride will lessen the impact on your body, massively cutting the risk of injury.

Training: As with all training, start nice and slow with a couple of 20min runs per week. Then as the weeks go by, start to increase the time/distance you’re running for, week by week. Don’t forget to warm up and stretch before you head out running. Get the blood pumping and get your muscles loose before you head out and you’ll be good to go.

An Example Training Week:

Monday- OFF.

Tuesday- Easy run with intervals.

Wednesday- 60min bike ride or spin class.

Thursday- Easy swim.

Friday- Long run.

Saturday- Longer swim with intervals.

Sunday- Brick: 30min cycle then straight into a 30min run.

Back to back bike-run sessions (or ‘Bricks’) are an important part of triathlon training as they prepare you for the transition zone and the changes between biking and running. Although in the first mile of the post-cycle run your legs will feel like jelly, if you stay within your within your bounds, then you’ll be able to crank out a speedy running time once you’re in a rhythm.

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After a long ride, your body will be crying out for a proper recovery and if you don’t treat your tired muscles right, you can end up with some lasting issues. Make sure you follow these steps to ensure you recover efficiently and prevent injury.

Stretch

One of the easiest ways to prevent any post ride injuries is to have a good stretch after you’ve finished your sportive. Stretching is the perfect way relieve the pressure that you’ve put your muscles under during your ride. So once you’ve crossed the finish line and had a drink, sit down and have a good stretch to prevent cramps and further injuries.

Here are 5 great stretches for you to try out after a ride.

Refuel

After spending hours in the saddle, you will have burned through a substantial portion of your body’s energy and fluid stores so the best thing to do is replace all that you’ve lost. When you cross the finish line, make sure your first move is to take on some fluids. Whether it’s water or a kind of energy drink, you’ll want something to replenish the water you’ve lost through sweat and some of the salts that you’ve burned through.

When it comes to food, you want to try and find the right combination of carbohydrates and proteins to really kickstart the recovery process. Sportives will often give out some kind of food (burgers, curry, lasagne, etc)which will provide you with the carbs and protein that your muscles need to start to healing.

Cycle

You’ve just spent hours on a bike and have no intention of going cycling for another month? Lucky you, because going for a well-timed and well-judged recovery ride is a great step to take for recovery. Although a day on the sofa may sound tempting, try and go for a short and gentle pootle on the bike to get rid of any leftover lactic acid and to get the blood pumping through your muscles again.

Massage

It’s always very tempting to book yourself in for a sports massage and you’ve been for a long ride but this is often not practical or affordable. So why not massage yourself? It can be much more cost effective to get yourself a foam roller (below) and a hockey ball to get in deep and massage your major muscle groups to relieve some tension.

A good old soak

If this all seems like too much work for you post-ride then just run yourself a nice warm bath instead. Slip into a warm bath and let the warm water sooth and relax your tight and hard-worked muscles. Lot’s of cyclists will add bath salts to help the detoxification of your legs.

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Some Running Tips for tackling your next 10k run.

1. Remember a 10k is a different kind of race to the others

Where a 5k is largely about speed, and the half marathon is much more about just endurance, when training for a 10k you should think of it (somewhat unsurprisingly) as a mixture of both. So following a running training plan that reflects that is key.

2. Do a mixture of longer-distance runs and interval training fitness sessions

Running uphill and at a pace are both good for core body strength and general fitness training. Even if you don’t plan on sprinting in your 10k (except for perhaps at the very, very end) often sprint training leads to the quickest and most noticeable results. And then you can justify the 70% rest of the time of low intensity running.

3. Run with others to push yourself

Not only does it give you someone to chat to when running at lower intensities, but it will also hopefully give training a bit of a competitive edge. It is the hardest race to pace yourself for — not too fast and not too slow. As a result, it is easy to relax a little and not push yourself quite as hard as you might so it might be good to have a bit of running motivation alongside you.

4. Finish at pace

If you aim to finish faster than the rest of your run you will hopefully avoid burning out half-way through by accident. An hour is always a long time to be running for, but short enough that you might tempt yourself into a speedy start. Try and avoid the classic slip-up.

5. Be careful what running music you listen to

Listening to music while running doesn’t just bring up conversations about road safety. It can also muck up your run. If you aren’t careful with what beats you are choosing, you might find yourself running at a different pace to the one you are used to. Your body will automatically try and mirror its tempo, which might not be the right one for you.

6. Kit matters

You may not get the famous marathon nipple rash, but you certainly could get some thigh chafing if you aren’t careful. You could also run right into the trap of Runner’s Knee or Shin Splints if you don’t buy the right trainers (and of course stretch properly). Don’t ever think that your race is too short to warrant the right care. Running is pretty cheap as sports go, so hopefully you can make one investment into running gear.

7. Train as you will race

If you’re planning on running with a water bottle, then train with one too. If you think you’ll need snacks on the course (which hopefully you won’t) then try out your pockets beforehand. Don’t save your synthetic socks for race day, because otherwise by the time you get there your feet will be covered in blisters. Train as you plan to run the race and it’ll stand you in good stead.

8. Don’t just think about hydration on the day

Downing two litres of water twenty minutes before the race is not going to hydrate you. It’ll probably make you feel unwell and call for a portaloo stop on the way. Drink lots of water the day before so that you be sure that your body has absorbed it.

9. Consider running nutrition

Running nutrition is not as scary as it sounds. When training for a 10k, it pretty much means that you should take care of what you’re putting into your body and how much of it. You may have managed running 5ks without thinking about food, but you’ll dip in energy in the middle if you haven’t eaten before a 10k. It doesn’t need to be really expensive. You can’t go too wrong with a couple of bananas and bit of pasta.

10. Be careful about running injuries

The main rule of running events and training plans is that you should listen to your body. If you are in pain, you should probably stop running until the pain has gone and look up some running recovery tips. That doesn’t mean you have to give up on your race — you can always think about low impact fitness training (like cycling, swimming and cross training). But taking pain killers and carrying on the run will risk putting you out of the game for good.

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Finding running motivation is often either impossible, or only goes as far as thinking about how much you’re going to run in the very, very far distant future. So have a read up on exactly why running is great and try to take the plunge.

1. Once you’ve booked it, there’s no going back

Signing up to running events usually gives people the motivation that the rest of the time they lack. Committing money and running training time to an event is an investment you won’t regret, with pretty minimal risk. So go ahead and book one. There will probably even be one near you.

2. You’ll feel healthy and fit

Running training, particularly outside, gives you the kind of healthy feeling you probably had at school. As soon as you’ve booked your first running event and started on a training plan, it won’t even be a massive wait until you first start feeling the health kick. Fitness training will tone you up and clean you out. Plus, following a running training plan can give you the life structure you need. There’s a reason it’s everyone’s new year resolution.

3. You can explore your area

Seeing your surrounding countryside or city area on foot is something most people don’t seem to have time to do. Running training is a pretty good excuse. You get to see little parts and views you probably haven’t seen before — and likely not so early or late.

4. It’s sociable

If you find a running group to join you might actually even meet people during your training. There’s the added benefit that if others are relying on you to meet your training plan you’ll be more motivated to do it. Since most training for long-distance running also advises a slower pace for 80% of runs, you also could just be chatting to friends whilst getting fitter.

5. Training can fit in with your life

It’s true that if you’re booking a long-distance running events your training will be relatively time consuming. But even then it won’t be overwhelming — there are a lot of hours in the day. With enough running motivation you will realise that training isn’t necessarily a sacrifice. You’ll also realise how much time you wasted before and should find that you can balance it fine with the rest of your life.

6. Running is cheap

Even if you have to pay for running events, running itself has got to be one of the cheaper sports. Apart from good running shoes and some running gear, you will spend virtually nothing. All to feel better, run faster and run further. And if you run outside you can give up the gym membership that you never use.

7. You can raise money for charity

Even if you don’t have a charity in mind that’s close to you, it’s always nice to raise for a good cause. Given that your friends have probably asked you to sponsor them a couple of times, definitely you should feel fine doing the same back! Also, just like signing up in the first place, it’s a good thing to have something depending on you to give you the right running motivation.

8. There’s a great atmosphere

Taking part in running events you will realise that there really is nothing like it. The achievement on its own feels great. Everyone’s around you and endorphins are running high. There’s a feeling of community and it’s 100% worth having. And even if you’ve asked them not to come, it’s great to see the people you know watch you cross the finish line.

9. You won’t regret it

Even if you hate it, you will always be glad you booked whichever you decide is the one for you. So you might as well do something different. Plus you’ll get a medal.

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Whether you’re a couch to 5k runner or training for your 7th marathon, how you recover after your runs is just as important as how you warm up and is vital for staving off muscle soreness and improving your overall performance. Following these 7 tips will help improve your recovery and minimise the risk of injury.

1. Cool down

Make sure you don’t come to a dead stop at the end of your run. Instead, do a gentle cool down, such as a light 10–15 minute jog or even just a gentle walk and some stretches. A proper cool down is an important first step to kick-starting your recovery process. It helps your body recover, reduces muscle soreness and keeps you moving without seizing up.

2. Rehydration

Rehydrating after a run is a key. Start taking on fluids as soon as you can to try and replace all the water, minerals and electrolytes you’ll have sweated out on your run. Hydrating is a crucial component of any physical activity, especially if you want to maintain the body’s balance, keep it functioning properly, and avoid muscle cramps and dizziness.

3. Refuel

A solid post-run meal or snack, within 20 to 30 minutes of your run, will ensure you take advantage of the key window for refuelling. This can help provide nutrients to repair any damage that occurred during your run and can speed up recovery. Try to get a good mixture of carbohydrates, protein and a little healthy fat. Good snack ideas include a banana, dried fruit, nuts and a yoghurt, an egg white omelet with spinach and some fresh fruit.

4. Stretching

Stretching can help with post-run recovery but can also help improve your mood and reduce stress by releasing endorphins. After your run try spending 30 minutes stretching your legs and back out. This will increase your flexibility and range of motion and also it just feels good!

5. More refuelling…

Following on from your post-run snack, within 2–3 hours you should try a have a larger balanced meal. Try to focus on protein or a big veggie push, such as a veggie-packed omelette or a salmon or steak. This will all help with recovery and the veggies will help to reduce inflammation.

6. Sleep

After your run try and get an early nights sleep as this will also help to speed up your recovery. Winding down in the evening with a bath, massage or stretching session and then hitting the hay at a decent time can really improve your recovery and allow time for your muscles to repair and rebuild.

7. Rest and recover

If you’ve completed an especially long run don’t dive straight back into your normal training routine as your body will likely need a bit more time for recovery. However, it’s important that you keep active and do some light exercise — such as a gentle cross training on the bike or a swim, and changing up the activity can also be a good break to your routine. Once your body feels better you can build up the training again and avoid injuries.

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