trainers you'll save the 30 or so seconds some people spend switching their shoes in second transition (T2), by which point you'll be out on the run leg, some 200 metres down the road. However, you have to take into account what has happened on the bike leg

average competitors. Come race day your new-found strength will pay dividends.Set Clear GoalsOnce you’ve turned off the turbo entertainment, it’s important to be clear about what you want to achieve. Long road rides are excellent for aerobic fitness

from £200-£5000 on a road bike, although something in the £400-£800 range will give you a good entry point into lightweight road-racing bikes. You don't necessarily have to buy a road bike (although if you are planning to race in a triathlon

commute on my cyclo-cross bike," says Lumley. "It's more robust and safer in urban environments, and I can also go off-road when possible - along canal towpaths, for example."Suit your own needsYou may be lucky enough to have a quiet route to work

you have extra grip for wet or icy roads, it's a good idea to invest in trail shoes and save your trainers for drier conditions. "I do a lot of muddy off-road running in the winter, so I switch to trail shoes rather than regular trainers as they have a

world record holder, has come up with five bike sessions that'll make you a better runner.To boost your stamina……Get up early and hit the road hungry Warm up for 10 minutes, gradually increasing the resistance by changing to gears that are harder

's leading Ironman Triathlete: "For me the cycling section of a triathlon is so important. It can give me minutes on my opposition and when I am fit on the bike I am able to run even better off the bike." Time spent cycle training is worth its weight in gold

Your wheels and tyres can transform your bike from a cart horse into a thoroughbred, metaphorically speaking. Your bike's performance, acceleration, handling, comfort and ability to resist punctures depend on the choice you make. A set of tyres