YOUR QUICK-FIRE QUESTIONS

Q How can I stop the bonk?

A One idea is to ensure your glycogen are levels topped up. You must consume around 7g of carbohydrate per kilogramme bodyweight in the 48hrs prior to a long ride. That’s around 560g of carbohydrates (2,240cals) for an 80kg triathlete. These carbohydrates should come from slow-releasing foods rather than rapidly absorbed sugars like sweets and cookies. Wholegrain brown rice, sweet potatoes and cereals are better alternatives.

Q What’s the most efficient run cadence?

A It’s been shown that running with a slightly higher cadence is more efficient, so should you do the same on the bike? Maybe. There’s an argument that running stresses your muscles much more than the swim and bike, so go high on the bike to stretch your heart and lungs more than skeletal muscle. Then again, mesomorphs (those with a muscular body type) might naturally pedal low in a high gear. The solution is to play around with both in brick training and see how the changes affect not only time, but also heart rate and how you feel. Q How can I fasttrack my swimming?

A There’s no überquick way to improve any facet performance, especially a technique-heavy sport like swimming. You see, whether you’re a beginner or experienced, consistency rules with any skill or fitness development and swimming is no different. In fact, studies into Olympic winners suggest long periods of injury-free training is key to winning gold. You might not be aiming for the top step of the podium but you’re aiming to swim faster. But what if you miss some sessions? Well, six-time