and then lower the cadence to 50rpm. Match your recovery time (easy riding, normal gears) to your interval time. Your heart rate should remain about 10 beats below your threshold. Don't produce excessive lactate; remember, this is not about maximum effort

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

. This will gently warm your muscles, and raise your heart rate.Focus on having a great race or session, and not over-exerting yourself on the bike.Top Tip Swig a high-carb recovery drink as you spin away for the race afterwards.Shop tacticsAs with running shoes

for your next training session.✘    Spin bikes have fixed-wheel-style flywheels that build up momentum and can mask any deficiencies in your pedal stroke.Try this:Look for instructors who are cyclists. If none fit the bill, ask your gym to put on triathlon

raise your heart rate, but it will still allow you to steer out of trouble. Learn to stop hardWhen you master the emergency stop you'll have greater overall stopping confidence because you'll know this move is there when you need it. For more braking

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

in your quads.The bike leg is the longest and most strategic part of any triathlon, so it’s crucial to make the most of it. Your bike training should always include a long ride at a slower pace and lower heart rate (just like running, they’re usually done

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