foot to get up to speed. Swing your right leg over the bike and slip into the banded right-hand shoe. Once in, use your left hand to help hold the left shoe as you get your foot into it. Finally, turn the cranks to snap the band and away you go. You

this could be disastrous when combined with the stresses and strains the day may bring. Tri bike shoes are a lot easier to use than you might think and using clipless pedals (though initially challenging) soon becomes second nature. Your first triathlon

're competing in a beach triathlon, place a water-filled plastic tray in your transition spot and use it to wash the sand off your feet before putting on your bike shoes.4. Note exactly where your transition spot is in relation to the transition area entrance

that focusing on cycling can provide the biggest improvement in your race times.Although a triathlon involves three sports, the greatest proportion of time during a race is spent on the bike section. During a sprint- or Olympic-distance race you may spend around

of tension. Keep breathing, open your mouth to unclench your jaw, drop your shoulders, bend your elbows, release your death grip on the handlebars, uncurl your toes and let your feet lie flat on the bottoms of your shoes.Use subtlety to slowAnticipate what

. This will gently warm your muscles, and raise your heart rate.Focus on having a great race or session, and not over-exerting yourself on the bike.Top Tip Swig a high-carb recovery drink as you spin away for the race afterwards.Shop tacticsAs with running shoes

corners and navigating safely in traffic. And you will also need to learn how to fix a puncture (it's easy with a few inexpensive tools).Consider The BikeIf you think running shoes are complicated, wait until you buy your first bike. You can spend anywhere

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

and super aerodynamic but they are not terribly useful when it comes to climbing or riding in crosswinds. They affect a bike's handling and people tend only to use them as a rear wheel. I've tried riding a bike with two disk wheels during a crosswind and

or cadence work is possible while commuting. Limit the gearing and spin away. A single-speed bike could help you here."Lighten the loadLeave your lock attached to the rack where you park your bike, and stock your workplace locker or drawer with extra shoes