. They consumed about 60 grams of carbohydrate (240 calories) and about 200 micrograms of chromium (equivalent to the daily recommended intake).At the end of the hour-long ride, cyclists pedaled as hard as they could for just under a minute. Researchers measured

revolutions per minute, but you won't make as much progress as you would if you dropped into a lower gear and ramped up to 75 or even 85 rpm. An easier spin is more sustainable and won't leave your legs as fatigued. Back it down to 10The ideal climbing

from £200-£5000 on a road bike, although something in the £400-£800 range will give you a good entry point into lightweight road-racing bikes. You don't necessarily have to buy a road bike (although if you are planning to race in a triathlon

in 15-20 minutes. Then get in the car or on your bike to measure the distance in miles, divide the time by the distance and multiply the result by 6.2 to get a rough figure for 10K. Be realistic though – don’t run yourself into the ground for 20 minutes

maximum.Unfortunately for 5-10 per cent of the population this figure can be wrong by up to 24 beats per minute. It’s much better to find your maximum through running. Do this by warming up, then running as fast as you can evenly for three minutes (ideally

.The most effective place to do speedwork is on a track. Warm up for 10 minutes, then do 15 minutes of running hard on the straight and jogging the curves (or just run one hard straight per lap). An alternative: a series of 200m repetitions, alternating 200m

injured.The PaceOnly do a little of your training at miling pace. Do most of the aerobic work more slowly, with shorter recoveries.Pace A is your 10K pace, and the recovery after each run should be less time than you spend running: for example, five-minute

but also contains a little protein and fat, such as yoghurt and muesli, or an energy bar.Most people won't need to eat during a lunchtime ride because it's so short, but if you consume some fast-acting calories 20 minutes before your ride, in the form of a

tracks your player can store depends on the file type used. Using an industry standard gauge of a four-minute track, an 8GB device would store: 4000 tracks in WMA  2000 tracks in MP3 2000 tracks in AAC  200 tracks in WAV

Ingredients (serves 4) 300g diced red potatoes, skins on 200g green beans, fresh or frozen, cut into 2cm pieces 3 garlic cloves, peeled and thinly sliced 225g spaghetti 2 tbsp basil pesto 1 tbsp pine nuts, toasted 1 tbsp grated Pecorino cheese