you can do two sets of 15, add a third set.Single-legged pedallingStrengthens: Hips and backs of thighs; also teaches muscle memory for smooth cyclingDo it: Using a turbo trainer set at a moderate resistance, pedal for 30-60 seconds with your left leg

legs straight, keep your hips high, and lengthen your heels towards the ground (don’t worry if they don’t reach). Press your palms and fingers flat into the ground; you should feel as though you’re trying to push the floor apart between your hands

effectively makes the leg nearest to the middle of the road ‘longer’. The body naturally compensates for this by trying to shorten the leg to reduce the pressure on your body, in particular your back. In your case the compensation seems to be at the knee

the whole pedal cycle, remembering to relax the body. Efficient pedalling means more speed for less effort, so make sure all your leg muscles play their part in turning the cranks in a smooth, circular motion, pulling backwards and upwards at the bottom

without them." Hereare the key core muscles you need to run. Here's how your core works for you on the road...1. SpeedAs you extend your stride or quicken the rate of your leg and foot turnover when you're trying to pick up the pace, the lower abs

We don't like to lie to you, dear readers, so bear with us when we say this pose (also known as Standing Separate Leg Head to Knee Pose) is a bit weird. It feels slightly wrong; your breathing is laboured and if you were to try and talk, your voice

, to give me a good indication of how I'll fare when I do the running leg of Team TW's relay triathlon in Hyde Park (in two weeks' time). But on completion, fighting the urge to be sick, absolutely spent and looking as white as a sheet, I was a full 2

running on hard surfaces, such as concrete; and running in stiff shoes.Beginners are the most susceptible to shinsplints for a variety of reasons, but the most common is that they’re using leg muscles that haven’t been stressed in the same way before

that will boost your performance in each discipline. Don't worry if you can't get to the gym - all of these exercises can be done indoors with minimal equipment.                        Squat If you can't body-weight squat, you can't squat. End of story. Leg

as possible. Give yourself 15 to 20 seconds rest between exercises. Repeat to exhaustion. Or the end of your lunch break. 2x30m hopping on one leg 2x30m hopping on other leg 2x30m bounding on alternate legs 2x30 of standing long jumps