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

climbers produce six to seven watts per kilogram, but if you can hit even five, that will be amazing. High-intensity training can raise your wattage by around five per cent over a season. Try this sure-fire strategy: climb for 10 to 30 minutes at or near

.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 evaluate the seriousness of a gash, Iams has a rule: if you can't stop the bleeding by applying pressure for 15 minutes, you need stitches.Field dressingAfter a crash, you may be tempted to douse your wound with water from your drinks bottle to clean it up

On the bike the wind is a problem for everyone, from the toughest veterans to weekend warriors. Consider a cyclist pedalling along at a brisk 20mph pace in calm conditions. If a headwind of only 10mph develops, the rider's pace drops to 16mph

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

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

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

Good bike-riding is all about efficiency. If you reduce waste through proper pedalling mechanics, body position, nutrition, gear selection and even breathing, you will improve your overall performance on the road. One aspect of efficiency that

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