combination of hand signals and voice to indicate hazards."Going the distanceIf you're planning a long run or bike ride, David Tilbury-Davis, a Level III triathlon coach, recommends that you carry a mobile phone in a waterpoof bag - it won't be much use

, as well as over and down and the top. Check also that both legs are working equally; it’s not unusual for one to be doing more of the work.Strength 5x2mins hard / 3min spin. Short, hard  intervals, with plenty of recovery.Choose a gear that makes you work

world record holder, has come up with five bike sessions that'll make you a better runner.To boost your stamina……Get up early and hit the road hungry Warm up for 10 minutes, gradually increasing the resistance by changing to gears that are harder

Smart cycling isn’t all about long, slow rides at a high cadence. The key is to build power by adding intensity with the correct training sessions and clever use of gears. Runners looking to make the transition to triathlon often have a head start

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

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

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

gears work, what to wear on the bike, how to take a corner with confidence and what a derailleur is. And does. And how to spell it.1. Bikes for beginnersBecoming involved in triathlon doesn't mean you have to spend thousands of pounds on a top

from £200-£5000 on a road bike, although something in the £400-£800 range will give you a good entry point into lightweight road-racing bikes. You don't necessarily have to buy a road bike (although if you are planning to race in a triathlon

the wind will sap from you, which is why bike-specific clothing - or a tri suit if you're racing - makes more sense than general sporty gear. To prevent your jersey or jacket filling up with air, pull the zips up to your chin. Draft pickThe stronger