Q. How do I elastic-band my shoes and where do I attach them?A. Elastic-banding of bike shoes is an excellent way to save a little time (and seconds can be crucial) in your race because you can get going quickly rather than fiddling around with your
took the following precautions to keep his feet cool when he raced in the Duathlon World Championships in Edinburgh in September.1. Do The Squish TestWhen you're shopping for cycling shoes, pull out the insole and hold it up to the bottom of your bare
. Trainers are designed to offer a degree of shock absorption but bike shoes are stiff, to maximise your power transfer to the cranks. Efficient racingYou have to ask if, as a newcomer, the inefficiency of wearing trainers on the bike for more than an hour
on the handlebar or seat so you can't possibly forget to put it on.2. Spread a towel on the ground next to your bike and arrange your other items on it: bike shoes, running shoes, sunglasses, socks, and race number belt with race number attached.3. If you
. 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
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
ones when (or if) they found out how much you'd spent on wheels for your bike.A standard racing-bike wheel such as the Easton EA50 looks like a bike wheel should look: it's round, it's made from metal and it has lots of spokes. These wheels, and others
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
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
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
