turns of your pedal for 60 seconds.)Focus on taking on board 50-70g of carbohydrate for each hour of the ride (100-150ml of sports drink every 15 minutes).Top Tip If you take on board the right amount of food and don't ride in too high a gear, you can
would at the bike rack on race day. This can save minutes in transition when others around you are fumbling.The turbo is also excellent for bike-run brick sessions to prepare for the ‘jellylegs’ feeling after a hard bike ride. Cycle at race pace for 10
as part of his training. "A good 10-mile time trial is close to the highest amount of pain I can deal with, so training at this intensity to build lactate endurance helps my bike-leg speed in triathlons," he says. "When it really starts to hurt it
.Try this: Thule 591 ProRide Cycle Carrier, £89.99, www.madison.co.uk.2. Rack Type: HitchThis rack slides into a vehicle's hitch. Hitch mounts come in two types: less expensive models hang bikes from two arms, like a trunk rack, and pricier versions use
Summer roads and weather aren't always cycling friendly. That doesn't mean you should sit it out. After all, if you want to boost your performance, putting some miles in now can give you a jump-start on the rest of the season. By following
between three and five minutes to climb. Ride up it as hard as you can while maintaining a consistent pace. Roll down the hill. Repeat three to six times. Simulate a solo attackStand and sprint for 10 to 15 seconds, sit and cycle hard for two and a half
be upgraded later.Feel the forceFollow these 10 simple tips to become more aerodynamic without the cost of wind-tunnel testing:1 Use a time-trial/triathlon bike - they have steeper seat-tube angles, helping you to achieve a more streamlined position, while
of Velo Science, who developed the Drag2Zero testing concept. Smart is a keen cyclist with a background in testing Formula One cars, and he also helped to design and develop the Team Columbia Giant prototype time-trial bike used in last year's Tour de
for your next training session.✘ Spin bikes have fixed-wheel-style flywheels that build up momentum and can mask any deficiencies in your pedal stroke.Try this:Look for instructors who are cyclists. If none fit the bill, ask your gym to put on triathlon
© Getty ImagesGoing for gold on the track comes easily to the British cycling team. If their exploits on two wheels have inspired you, try this four-week training plan to compliment your running. The bike sessions will enhance your cardiovascular
