Q: "I am training for Chicago and have recently gotten sick. I am not out for the count, but my motivation is gone and I feel really sluggish. I am drinking fluids, taking multivitamins, etc., but I want to know what to do about my final weeks of training! Help!"

Q: "I completed my first IM distance race last week and found myself completely out of gas on the 15th mile of the marathon, I was also experiencing leg cramps. How many calories do you recommend an athlete intake during race day, and is there such a thing as too many calories on race day?"

If you've been one of the many people getting out and completing their first event over the summer period, now is an excellent time to consider what to do next! Here are some simple tips to help complete a first Half Marathon, enjoy the experience, and get the t-shirt. Set Appropriate Goals

A fluid strategy is important not only for performance but also for safety and enjoyment. Without a good fluid plan you won't be able to make the most of your training. A loss of only 2% of your body weight will decrease your performance by 10%. If you want to achieve your personal goals in the marathon then having a good fluid strategy (that you have practiced in training) is important.

Getting fit and fast is only part of the equation to having a great day, not only do you need to ensure that you peak at the right time, which is on the day of your event, but you also need to arrive fully recovered, that is fresh and without any feelings of fatigue. Peaking and Tapering is about ensuring full recovery while maintaining performance adaptations and it’s a fine balance.