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

-road) £70 New Balance 871 (off-road) £60 NikeNike Shox 2:45 (cushioning) £100Nike Air Storm Pegasus (off-road) £65Nike Air Storm Beacon (stability) £65ReebokReebok Premier Road Plus AW (stability) £60 SauconySaucony 3D Grid Regulate (motion control) £90

What’s currently topping your gear wish-list? Shoes? A sports watch? Thermal apparel?Whatever your latest must-have item, this is your chance to get your mitts on some kit for free. We’ve teamed up with Alexandra Sports and every two weeks

and black, and a broad range of sizes for both adults and children, there's plenty to choose from. We have not yet had a chance to test the gear, but when we do, you'll be the first to know. Well, among the first. Visit aquasphereswim.com/uk to find out more

Whether you want to splash the cash on an unforgettable running gift or find a quirky stocking filler, we've tracked down Santa's favourite running gifts. Find the perfect present for him or for her, or coo over must-have high performance gear

consider turbo training as an integral part of any cycling programme. Turn On Your TurboTry this short, effective turbo power session:In an easy gear, warm up for 10 minutesIncrease the gears until you feel as if you’re struggling, then cycle for 45 seconds

of the roller at a steady and sustainable pace until you're 200-300m from the top. Stay seated and accelerate until you're about 10 seconds past the summit. Focus on increasing your cadence to create the initial acceleration, then use your gears to keep

it is to sit up and spin. At 72kg Lance Armstrong is big for a cyclist, and on an extended climb he's most efficient pedalling seated at 110 to 120 rpms. A lighter rider might be in and out of the saddle, pushing a bigger gear at 80 to 90 rpms.3. Ride your own

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

Sombrio Forensic gloves, £26These super-thin gloves are a great all-rounder and they're perfect for the transition from autumn to winter. They might be aimed at mountain-bike riders but they're great for triathletes, too. The tough, hardwearing double-layer leather palm feels gre...