a further 2-3 times.Warm-down: After the last 5-min interval do a 10-15-minute warm-down at 100rpm, with a low resistance. Keep sipping your drink until you get off the bike, then make yourself a protein shake immediately. Afterwards, take a hot

, 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

If you steer clear of interval training on the bike, thinking it's complicated, you're not alone. But you can benefit from interval training that consists of simple efforts requiring nothing more than a watch.In an Australian study of 38 cyclists

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

© Getty ImagesGoing for gold on the track comes easily to the British cycling team. If their exploits on two wheels have inspired you, try this four-week training plan to compliment your running. The bike sessions will enhance your cardiovascular

-second VO2-Max intervals, overgeared resistance work or accelerations starting 200m from the top.No showers, no problemA lunchtime ride is about working hard, so you should work up a sweat. If there are no showers where you work, head to the gym or wipe

and bike-handling skills. But the turbo-trainer comes into its own if you want to work on improving speed endurance, strength and technique. These often involve uninterrupted efforts which are far easier if you don’t have to worry about traffic, sharp

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

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

to make those sessions not only bearable but enjoyable - time trialling.Time trials will not only improve your cardiovascular fitness, leg strength and speed endurance, they also replicate the bike leg of a triathlon so you can become used