It's a common situation for runners-they train and they get injured.

Producing power at an aerobic level is a key aspect of cycling efficiency. Aerobic tension is an excellent work out for long course triathletes or road racers, but is applicable to any endurance athlete.

Do not rely on thirst as an indicator of fluid needs. You should become accustomed to consuming fluids without feeling "thirsty". Enough fluid should be consumed before exercising so that your urine is a clear color. Dark urine is a sign that low-volume concentrated urine is being produced which suggests the body is retaining fluid because of underhydration. Fluid consumption is more likely to occur if it is available, therefore make sure you do not have to go looking for water on a training day or at an event. Some general guidelines: Before Training and Competition Drink adequate fluids the day before Drink at least 2 cups (17-20 ounces) of fluid 2 to 3 hours before exercise or competition

With the change of season, we are soon going to be seeing hot and humid temperatures. A key to athletic success is avoidance of a state of under- hydration.

Race Week Readiness

Remember this; "there is nothing you can do to increase your performance on race week, there is everything you can do to screw it up." Do not think you can gain that last little bit of speed. It is more likely to work against you if you try to train hard on a race week. Reduce your volume overall. Include a few race paced efforts in your work outs, but make them shorter than usual- well within your parameters. Take a day off two days before your race. The day before your race perform a pre-race ride or brick, shorter than race length. Check out the course and practice technique; include a few short raced paced efforts. Make sure your equipment is in proper order. Mentally go through your racing process, then relax!