Here are three simple sessions to improve different aspects of cycling. Alter recovery times or length of effort to suit your own fitness, and make them harder as you improve.Technique5x2mins slow pedalling, 3mins steady spin recovery.Think through

A turbo-trainer is a stand which clamps to the rear axle of a bike with a roller beneath the rear wheel, turning the bike into a stationary cycle. The range on sale is enormous - see Triathlete’s World March 2011 for a round-up.Wherever you use it

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