To ride in a time trial you need a roadworthy bike. Helmets are recommended and some races insist on them. Prepare to be impressed by lots of professional-looking cyclists, but don't be overawed - they were beginners once.Develop a smooth, circular

triathlete. He has been involved in sport since school. He began with track running but moved on to bikes and now races on the XTERRA off-road triathlon circuit in Europe. In 2008 he qualified for the XTERRA World Championships. He did his first triathlon

.Be kindIf the bike leg of your triathlon is a lapped course where you can walk back to transition if something goes wrong, you can be tough with your bike but the best way to finish is to be a bit more gentle. "I don't want to break something and throw

to make those sessions not only bearable but enjoyable - time trialling.Time trials will not only improve your cardiovascular fitness, leg strength and speed endurance, they also replicate the bike leg of a triathlon so you can become used

triathletes, but before you join the bunch, here are a few skills to master. Pedal smoothlyFirst things first: you need to learn to ride steady on your own. Many beginners use too low a cadence, so the bike surges forward with every pedal stroke - this can

Sooner or later, all triathletes hit the deck, and the result, more often than not, is road rash. Thankfully, such abrasions usually require only basic care, but it must be the right care. Dr Helen Iams has worked as Medical Director for races

the wind will sap from you, which is why bike-specific clothing - or a tri suit if you're racing - makes more sense than general sporty gear. To prevent your jersey or jacket filling up with air, pull the zips up to your chin. Draft pickThe stronger

're hopping on your bike to prepare for a triathlon or just to diversify your training, you can expect to become a better runner as a result.To reap all the benefits of cycling, however, you first need a bike. Will that old clunky machine in the back