There are two worksheets.
The "Data" worksheet consists of 2 Tables, one to get all the A to Z runners for the day and to the right of that another Table that gets the Tips provided by that website. To update both, select any cell in each Table, right-click your mouse and select "Refresh". It does take a few minutes to download the days data.
The "AtoZ+Tips" worksheet combines both the A to Z Table + Tips Table. To update, right-click on any cell inside the Table and click on "Refresh". It will only combine the data once you have updated the two Tables on the "Data" worksheet.