but also contains a little protein and fat, such as yoghurt and muesli, or an energy bar.Most people won't need to eat during a lunchtime ride because it's so short, but if you consume some fast-acting calories 20 minutes before your ride, in the form of a

eyes off the road. Open energy bars before you set off, for easy access when you're on the move, and keep snacks in the most reachable, outside part of your jersey pocket. Practise reaching into your pockets as well as grabbing your water bottle while

way to climb. Standing puts more weight on your leg muscles - they work harder and you use 10 per cent more energy and increase your heart rate by five to 10 per cent. On gradual gradients, sit back on the saddle; for steep slopes move toward the nose

, start by making sure you feel comfortable on your bike. "Make sure you're not over-reaching when you're holding the handle bars or aero bars," says Alison Boon, the owner of the world's biggest triathlon store Tri UK. "If you're too stretched out, your

Your wheels and tyres can transform your bike from a cart horse into a thoroughbred, metaphorically speaking. Your bike's performance, acceleration, handling, comfort and ability to resist punctures depend on the choice you make. A set of tyres