cadence5 minutes hard at 60rpm15 minutes easy warm-downHigh-cadence sessionThere is more to cycling than just strength and fitness. Improving your pedalling technique is vital if you want to maximise your performance. Many cyclists focus on pushing down

-fire ticket to better race performances across all distances. Essential read: The Can’t Fail First-Time Speedwork Guide The next steps: Learn more about the physiological benefits of speedworkGet started with these 39 session ideas Discover how

slightly dehydrated.As a rule of rule most people can lose two per cent of their body weight. However, in temperate or cold climates this may go up to three per cent loss or more before it affects performance. I guess if you weigh yourself before and after

have considerable damage to my lateral ligament, so a time of 3:51 is not too bad considering.I’ll be back for more marathons and another attack on 3:30. The only positive is that it was my best London performance out of three - and third best time

. Doner has learned his craft at Specialized's Body Geometry F.I.T. Class. He checks my reach to the handlebar, my pedalling technique, my seat height and fore/aft position, and how my cleats are positioned on my shoes. He finds that I'm set up quite well

knee has reared its head since she was advised to change her neutral running shoes for a motion-control shoe. This has understandably been very frustrating. Instead of running, her days have been spent with rest, ice packs and cross-training and as we

for me. My boyfriend is now my husband and often sends me out of the door with my running shoes if he senses me getting moody.’ (More from this story) Cameron Miller on a vicious attack, a demanding physio, and running as a celebration

. Running on the fells is always going to be a compromise - especially on your own. It's always worth having 'worst case scenario' kit with you.eL Bee! Road shoes will do, but you will feel clumsy. At this time of year there’s probably a fair bit of snow

was deemed well enough for work then I can run.Once that was out of the way, I went to a parkrun with Hashette. I wore my new trail shoes because of the snow (and mashed one of my toes - mmm nice red sock) but still slid around. I came in last in 42:19 but I

are teeny! And I can't imagine that they even make much of a difference to their performance? ploddinglady Gym knickers were responsible for my hatred of exercise for years! I can never work out how the professionals' knickers don't work their way up