. Knight describes the figures as "shocking, at a time when we are being encouraged to get on our bikes". Wear reflective clothing, keep your lights clean and be careful in traffic.Stay cool in winter"Store your bike in a garage, if you have one," says

Cycling really can improve your running. Researchers at the University of Toledo in the United States asked 10 regular runners to add three bike sessions to their existing schedules. After six weeks, the scientists found that the runners' perceived

: "There are two main ways cyclists can reduce their drag," he explains. "The first is to improve their bike and the equipment on it. The second is to focus on the rider, their clothing and their position on the bike."Feeling the breezeSitting on my bike

France, so he knows a thing or two about reducing drag: "There are two main ways a cyclist can reduce their drag," he explains. "The first is to improve their bike and the equipment on it. The second is to focus on the rider, their clothing

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

'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

combination of hand signals and voice to indicate hazards."Going the distanceIf you're planning a long run or bike ride, David Tilbury-Davis, a Level III triathlon coach, recommends that you carry a mobile phone in a waterpoof bag - it won't be much use