• Have a good training plan, speak to a local fitness trainer.
• See your Doctor for a check up before starting training if you have any medical history.
• In your training plan you want to be at your Peak of fitness for the Event.
• Don’t over train!
• Make sure you have easy training days as well as rest days after a hard training session.
• Give your body time to recover.
• Stop training at least one week before the event…… yes Rest!
• Make sure you warm up before any training and that you cool down correctly, be careful not to over stretch.
• Eat a healthy balanced diet, with plenty of vegetables, fruits, meat, fish and grains. Keep your diet low in fat, saturated fat and cholesterol. Consume sugars in moderation.
• Take on plenty of water, before during and after training, don’t overdose on sport drinks, work on a rule of thumb 1 litre of  sport type drinks to 3 litres of good old fashioned water.

Eating dos and don’ts before the event

• Do eat at least 1 hour before the start
• Do select high-carbohydrate, low-fat foods. High-carbohydrate foods will fuel muscles while high-fat foods will be hard to digest and may contribute to sluggishness.
• Do avoid high-fibre and gas-producing foods. Gastro-intestinal distress is the last thing you need during the event.
• Do keep portions moderate, the more you eat before the event the longer it will take to digest.
• Do drink at least 1 litre of water at least 1 hour before the event and at least 1 litre per hour during the event.
• Don’t overeat the night before the event.
• Don’t try any foods or drinks you have not tested during training.
• Don’t drink alcohol, tea or coffee. While these supply water they are also diuretics which increase water output and increase water needs.