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

as up and down)Pick up the first issue of Triathlete's World free with Runner's World on the newsstand. Of course, if you’re already a magazine subscriber you can order your free copy now. Simply call 0844 848 1601 – have your subscriber number handy

triathletes do circle drills and figure-of-eights once a week to refine the motor skills needed for cornering. This means that when you do hit a corner in a race, your reflexes are automatic....BY DOING FIGURE-OF-EIGHTS Shift into a low gear and ride in slow

between climbs. If you're training for a triathlon, try doing hill repetitions once a week for several weeks, then replace this session with a weekly tempo ride: a steady effort at race intensity lasting 10 minutes or more, sandwiched between a warm