Q. There's a lot of debate about how much effort to put in on bike climbs during races. What's the best strategy?A. The key to pacing hills has everything to do with the size of the hill and the length of the race. Your muscles work on the basis
to do the efforts as hard as you can. Just the nature of the lower cadence and the 'pausing for breath' effort will have the desired effect. David Tilbury-DavisDavid Tilbury-Davis has been involved in triathlon for more than 10 years. He began his
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
strength sessions per week on a turbo trainer.The strength efforts must be at a low cadence/rpm for a minimum of 5 minutes (increase this to 10 minutes after a couple of weeks). Start doing the intervals at 60-70rpm for the first couple of weeks
and bike-handling skills. But the turbo-trainer comes into its own if you want to work on improving speed endurance, strength and technique. These often involve uninterrupted efforts which are far easier if you don’t have to worry about traffic, sharp
Many triathletes are anxious about their climbing skills, especially when they're racing or out on group rides. Professional cyclists struggle with the same issue. When you watch bike races such as the Tour de France on TV, you always see
© 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
If you steer clear of interval training on the bike, thinking it's complicated, you're not alone. But you can benefit from interval training that consists of simple efforts requiring nothing more than a watch.In an Australian study of 38 cyclists
:The first is a tempo-based ride, performed twice over seven days at an effort I would call 'steady hard'. After a good warm-up, this is a continuous ride at 75-85 per cent of your maximum one-hour bike time-trial power (or around 75-80 per cent of your
lactate threshold heart rate (about an eight on a scale of one to 10 of perceived effort) once a week. Also look at lowering the weight part of the equation.Use the right gearDon't be afraid to use your easiest gear. You might feel you need a big gear
