QUICK-FIRE
Small gains still mean seconds off your PB...
How do I check my hydration levels via my pee and what should I do if I notice something?
As a general rule, the darker the colour of your urine, the more water you need (and maybe electrolytes, too). Most of us will have a darker urine colour after we exercise, even if we’ve been hydrating, so check both before and after to get a better idea of your hydration levels. If it’s very dark, and stays that way after consuming a few glasses of water, seek medical advice.
How much faster is a triathlon bike on the bike leg?
The answer to this is very subjective, and dependent on many variables – rider fitness, flexibility, bike fit, weather conditions… to name but a few. As an example though, Miranda Carfrae rode Hawaii 2013 in 4:58:20 on her Felt IA, which was unique in its aerodynamic design (non-UCI legal), compared to 5:04:59 in 2010 on her Cannondale Slice. In 2013, she also ran the fastest marathon in Kona history of 2:50:38.
How do you calculate your body composition?
Not to be confused with BMI, or body fat percentage, body composition is what your body is actually made of. And there are several ways to measure it – dedicated scales, body fat calipers and skinfold testing, DEXA machines…. But short of removing all your fat, muscle, bones, and organs and weighing them, there’s no one way to measure body composition with 100% accuracy.
What is cartilage, what’s its role in the body and what do you do if your cartilage becomes damaged?
According to the NHS, ‘cartilage is a tough, flexible tissue found throughout the body. It covers the surface of joints, acting as a shock absorber and allowing bones to slide over one another.’ Minor cartilage injuries will ususally get better on their own within a few weeks, but more severe damage – you can’t move the joint properly, painkillers don’t stem the pain, the limb gives weigh when you use it, there’s numbness in the affected area, your symptoms haven’t started to improve within a few days of selftreatment – may eventually require surgery. See your GP if the pain persists.