below its target rate.Turn activity into exercise with Orstad’s techniques for building fitness even on commutes that are bedevilled by traffic lights. But always remember that your safety comes first.Build: AccelerationThe Drill: Go hard after stopping

to Train, at www.coachcarl.comREFINE YOUR MOTOR SKILLS...For the swim you practise pulls and kicks. For the run you do strides and form drills. But for the bike, practising specific skills is rare, and that's a mistake, says Cantrell, who suggests

Stephen Regenold from www.thegearjunkie.com. "A room-temperature bike in new snow can cause ice to form on brakes and gears more easily." Also, keep your chain and cassette lubricated."Make the most of the ride to workThese bike-based drills can help make

foot comes to the top of the pedal stroke. This will push you forward and boost your momentum. Gently push on the handlebars and rock your bike beneath you as you climb. Stay above 75You may feel mighty powering uphill in a monster gear at 50

If you're an experienced cyclist, the bike section of a triathlon holds no fears. But if you haven't cycled since you were a child, a bike can seem a complicated and dangerous machine. Most triathletes start off in the sport with one weakness

that focusing on cycling can provide the biggest improvement in your race times.Although a triathlon involves three sports, the greatest proportion of time during a race is spent on the bike section. During a sprint- or Olympic-distance race you may spend around