variety of strength efforts. On some days do 6-10 very short (10-20 secs) and very hard efforts with 6-10 times as much recovery between (eg 6x20 secs with 120 secs rest); on other days do efforts of 2-3 minutes that are hard but sustainable, at the same

gears work, what to wear on the bike, how to take a corner with confidence and what a derailleur is. And does. And how to spell it.1. Bikes for beginnersBecoming involved in triathlon doesn't mean you have to spend thousands of pounds on a top

. The final 200m is the perfect place to max it and attack the hill. If you start smart you'll have the energy to finish strong.

between climbs. If you're training for a triathlon, try doing hill repetitions once a week for several weeks, then replace this session with a weekly tempo ride: a steady effort at race intensity lasting 10 minutes or more, sandwiched between a warm