/ speed / heart rate.Sessions should be achievable and not over-ambitious.Visualise yourself in a race, ahead of rivals and on course to win!The ability to stay strong when the body is desperate to stop is what distinguishes competitive triathletes from

Here are three simple sessions to improve different aspects of cycling. Alter recovery times or length of effort to suit your own fitness, and make them harder as you improve.Technique5x2mins slow pedalling, 3mins steady spin recovery.Think through

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

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

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

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

minutes, then finish with another sprint of 10 to 15 seconds. Recover for five minutes. Repeat four to six times.PLAN BYou can become faster with race-specific intervals and speed work. Do these sessions as close to maximum effort as possible. Set your

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