hired bikes we could find and (of course) wearing utterly inappropriate gear, we notched up miles traversing Brittany. And whilst the views were admittedly spectacular, it took some time to be able to walk again without wincing in pain or looking like a

gone the extra mile, responding to queries straight away and making the forums what they were. I think the time I achieved shows that the schedules and coaching really do work. Without Steve's guidance and the structure and support of the whole

and cooling down. Add an interval every other week until you're up to speed.Pace CalculatorYou need to know your 5K and 10K race paces to do many of the workouts on the following pages. To gauge them, run one mile fast at an even pace. Note the time. To get

by scribbling down notes in the margins of your training schedule." First defence: Track what you're really eating in a journal, or with free apps such as Weight Tracker for iPhone or Diet Point for Android. Beat it: If you really want to shift winter weight

Quality bike session: three words guaranteed to give you that sinking feeling when you read them on a training schedule. Whether it's on the turbo trainer or out on the road, those words mean only hard work and pain. However, there is one sure way