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PERFORMANCETRAININGTIPS1Get in the right zone.Pat Leahy is a professionalironman, triathlon and duathloncoach (www.provo2.com). Hetook me through a series of tests(starting at £144) in order that he couldascertain my training requirements andwrite me a bespoke training plan.These included a Resting MetabolicRate test to assess my caloric needs atrest and during times of intensetraining, and a VO2 max test toascertain my current fitness levels andestablish which training zones I shouldbe working in.2Include some strengthwork and brick sessionsthan one discipline). Dominic(ie. sessions that build on moreSeymour is an ex-duathlete andPersonal Trainer at Pure Gym (where a24-hour, no contract membership startsfrom £17.99 a month. For moreinformation, visit www.puregym.com).He says: “Your training should consist ofsome running, some cycling and atleast one session a week where youcombine both, with no rest in between.It’s also a good idea to do some lightstrength work in the gym, focusing onexercises that require core engagementlike squats and deadlifts.”3Nutrition is important.If you’re working hard for morethan an hour you’re going toneed more than just water tokeep you going. Pat Leahyrecommends Maxifuel (www.maxifuel.com) products (you can see himspeaking about them here:www.maxifuel.com/maxifuelranges/recovery), who sell various drinks, gelsand capsules designed to help you trainharder and recover quicker. During mytraining I found Recover Maxparticularly useful. It’s a blend of 3:1carbohydrate to protein, designed toquickly release energy into the musclesand support their repair.During long runs or rides, Maxifuel’sViperActive gels were a godsend – youcan tuck them inside your shorts orbackpack and grab one when you feelyou can’t go on… wait a few minutesand bang, you’ll feel some energykick in!4Take care of your back.If your back isn’t super strongyou might find long rides makeyou ache in that area. Ensuringyour bike is set up right will help withthis (most specialist bike shops willoffer this service or know of someonewho does), but if you want a bit morehands-on help (without the hands), exNational Champion track cyclist turnedOsteopath, Adam Dallison has inventedPosture Plast (www.postureplast.co.uk),a self-adhesive x-shaped patch whichactively works with your body to ensureyou move your back safely. Postureplast sticks onto your lower back andcontrols your movement so that you canonly move as your spine was intendedto; you can’t slouch when you wear itand you have to bend from the knees.You can move around freely but can’treach the point where the disc,ligament or muscle is under tensionand could be strained. He says: “It’s allvery well us Osteopaths telling peoplehow to bend and sit but when thepatient goes home that advicegenerally goes out the window. Peopleare constantly using old habits andaggravating injuries. But the postureplast has a stimulatory affect onproprioception – the body’ssubconscious spatial awareness -therefore there’s a learning affect init too.”UPCOMING EVENTS Every winter/spring Maxifuel run aseries of Duathlons at Dorney Lake inWindsor. Visit www.maxifuel.com/eventguide.htmlThe London Duathlon in RichmondPark is on 9th September 2012. Visitwww.londonduathlon.co.ukAlso visit www.tri247.com for moreupcoming Duathlon events.20 www.runningfreemag.co.uk