10. Before taking a swig from your recovery drink, ensure the powder is mixed with water first.
9. When wearing a timing chip during a race make sure you wear it on your left leg. This will stop it getting caught in the chain when cycling.
8. During the week before a race go caffeine ‘cold turkey’. This should increase the benefit from caffeine on the day! If using a caffeine gel, take it after the swim. There is enough stress and emotion in the water to see you through. The bike and run will benefit more.
7. Grease your bearings! To keep your bike in tip top condition make sure you get the main bearings cleaned and re-greased at least once every 1000 miles if not more during the wet winter months. These include front and rear hubs, headset and possible the bottom bracket. This is essential in winter when water and grit find their way in and wreck everything. Your local friendly bike shop should be happy to do this for you if you are unsure about doing it yourself.
5. Hours and hours of training will not increase your fitness. It is the recovery afterwards that makes you fitter. REMEMBER, always allow recovery periods in your training regime.
Training = Fatigue
Recovery from Fatigue = Fitness
4. Attaching your race number to a race belt creates less drag than pinning it at the four corners. Why? Pinning in the corners or using two race belts creates a parachute effect which catches the air. It is better to have the number flapping around as this is actually less drag.
The best numbers, however, are stick-on ones. They create no drag but pin/belt on numbers are the most popular.
3.If using Bananas as an energy food during training try and eat them when they are really ripe. ‘Green’ bananas have higher GI and can be harder to digest.
2.If you suffer with Hayfever, try eating locally sourced honey during the spring and summer. It contains pollen which may help reduce your body’s reaction to it.