stroke and add diversity to your swim session. There are many options when choosing paddles but I would recommend hand and finger paddles.The fairly large Speedo BioFUSE Power Paddle increases the surface area of the water you catch, which in turn

line (the pull). Using the forearm as well as the hand to increase the pull increases the surface area against the water, thereby increasing power. Recovery of the arm out of the water should be relaxed, with a low hand position and high elbow to aid

1. Chain CheckerAs cassettes have gone from eight speeds to nine, 10 and 11, chains and cogsets have become increasingly expensive. So improperly judging wear on these parts carries painful financial consequences.With the likes of Park Tool's CC-2

-founder of the Furman Institute of Running and Scientific Training in South Carolina, US. But that can increase your risk of injury. "To stay healthy, target areas of fitness you normally don't pay attention to - like flexibility and strength," says Pierce. During

strength sessions per week on a turbo trainer.The strength efforts must be at a low cadence/rpm for a minimum of 5 minutes (increase this to 10 minutes after a couple of weeks). Start doing the intervals at 60-70rpm for the first couple of weeks

pedalling at 90rpm to warm up and I'm lulled into a false sense of security. Then he leans down and turns two dials; one to increase the resistance and another to start the vibrations. The first few blasts of 30-second intervals on resistance level one

the 14 largest joints in the skeletal system.Beyond improving flexibilities in the hips, knees and ankles, Eagle Pose also supplies fresh blood to the reproductive system and sex organs, plus the kidneys, which increases sexual vitality.It also relieves

training day will be lower.Do this instead: Dr Ricardo Costa, a lecturer in dietetics and nutrition at Coventry University, explains that you'd be better off running faster: "After you run, your metabolism increases," he says."This continues for 24-48 hours

to roll more, which means you'll be using your bigger back muscles, which provide greater power and stamina during the swim; your profile in the water will improve, leading to less resistance and hence increased speed; and in rough conditions, you

Over the last five years or so, you could not have failed to notice an increasing number of the world's elite runners sporting figure-hugging race apparel. Even in the world of running mortals, your eyebrow probably barely twitches when you pitch up