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

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

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

will show up at night.Info: www.madison.co.ukCyberglow, from £1.85You really can decorate yourself, and bag and bike like a Christmas tree with Cyberglow's reflective danglers and snap-rapps. The neon colours and reflective mayerials are sure to get you