Knowing when and how to fuel your long-distance triathlon requires meticulous planning, practice and patience until you know what works for you and when. 　　So let's dive right in – breakfast. Though following a similar carbohydrate template to the other distances, you might want to consume some protein to stimulate the post-race muscle process. 　　Take five-time Ironman world champion Daniela...

　　Set against the stunning backdrop of the Lake District, home to some of the country’s most brutal climbs, the Helvellyn Tri has built up a reputation as one of, if not the, most testing triathlon challenges in the UK. 　　Both Brownlees have conquered the course, in 2007. Although Jonny was too young to take part, his father was happy for...

　　Wearing the right triathlon clothing for your race can be a game changer. Not only will it allow you to save time during the transitions, but it’ll help you feel comfortable on the day and focus on what’s important. 　　With so many options, plus the added complication of three disciplines, it can be difficult to know where to start. Elise...

　　As you move through race season, don’t forget to identify the strengths and weaknesses of every individual performance in order to improve your overall strategy and reduce the finish times. 　　Race experience leads to enhanced performance, or at least it should. And much of that experience, itself, comes from taking part in regular racing events. 　　Each year, our technical performance...

　　Kat Matthews looked to have climbed from the canvas for a thrilling comeback victory in the recent Pho3nix Sub8 Project. But the reality belies a more introspective approach to pacing we can all learn from. 　　Once a pass happens late in an iron-distance marathon, the vanquished rarely recovers. So, for any fan of the sport, the drama towards the end...

　　From swims in a surfer's paradise to iconic Alpine, here we’ve compiled a list of some of the toughest, craziest and memorable sprint- and Olympic-distance races on the planet. 　　In terms of qualifying criteria, we’ve capped the total race distances at 60km and have picked the optimum water temperature at 21C (warm, but not too warm to make it a...

　　Welcome to this beginner's guide to Zone 2 running! If you're new to the idea of heart rate zones and training, Zone 2 runs are a type of low-intensity cardio that runners of all levels can benefit from in many ways, such as: 　　Mitochondrial development: Zone 2 runs are a type of low-intensity cardiovascular exercise that can help your body...

　　For many, taking on a middle-distance triathlon is hard enough, but what if you want to make it extra challenging? Well, then you'd probably want to take on one of the toughest 70.3 races in the world... 　　To help you on your masochistic pursuit of a challenge, we've pulled together a list of middle-distance races that'll really test you. 　　11....

　　Many people assume you should be riding long and slow over the winter. But is this right? 　　Strict, steady winter base training can be effective for professional riders, who can log 30-hour plus weeks. The sheer volume they’re able to do provides the training stimulus and gives them the deep base of endurance fitness they require for the heavy racing...

　　You've trained for months, honed your nutrition plan and tapered like a pro. But when it comes to triathlon race day you've forgotten your goggles/timing chip/run shoes/bike (delete as appropriate). Admit it, we've all done it. 　　But help is at hand in the form of the 220 Triathlon race day kit checklist. Here to replace that post-it note covered in...

　　If April is apparently the cruellest month (maybe T.S. Eliot was thinking about that fallow period between the end of the duathlon season and start of the tri calendar), then September is our favourite month for triathlon racing in the UK. 　　There’s that softer bucolic light, the warm – but not too warm – autumnal sunshine and some truly classic...

　　A recovery session, as the name implies, should enhance or facilitate recovery. In doing so, it should not add any additional fatigue. But many people don't stick to these simple rules, instead overdoing it and adding on pointless mileage. 　　As you'll discover, we're just focusing on bike sessions here. So here's the how and why you should do a recovery...