PREVENT INJURY AND ILLNESS

Injury and illness can ruin the best laid tri plans. But there are ways to minimise the chances of a spell on the sidelines. Here’s the key advice of Emma Deakin, the lead physio for British Tri…

6 DON’T RACE INJURED

If you’re going to perform at your best, your body needs to be on top form. Avoid going into a race with a treatable niggle - a tightness or strain can turn into something more serious when maxed-out, so see a physiotherapist for a pre-race MOT or to get that ongoing injury sorted out.

7 KEEP THINGS CONSISTENT

Don’t be tempted to add in that extra run or hill session on the bike just because you’re feeling good or nervous about the race. New equipment’s a no-no – leave those new trainers, insoles, cleats or changes in bike position until after the race, when you can build the training volume back in.

8 DON’T NEGLECT THE WARM-UP

A warm-up for the GB team ranges from a short swim or run to running drills and strides, so find what works for you. And once you’re warm, stay warm – think about the kit you’ll need to ensure the warmup hasn’t gone to waste.

9 MAKE SENSIBLE CHOICES

Nothing is more infuriating than picking up a cold just before the race, as it can have a detrimental impact on performance. Make sensible choices and think about general hygiene. Nutrition plays a vital role in avoiding illness – a week before the race, add probiotics to your diet to support gut health.

10 OVERSEAS GUIDANCE

If you’re flying to a race or travelling long-haul, have a meal at the airport before boarding the plane. Use compression socks during the flight and drink regularly, adding an electro tab to water to support hydration.