Sooner or later, all triathletes hit the deck, and the result, more often than not, is road rash. Thankfully, such abrasions usually require only basic care, but it must be the right care. Dr Helen Iams has worked as Medical Director for races such as the US Pro Criterium Champio...

A ride on your road bike doesn't always require smooth Tarmac. In fact, trails and country lanes can offer blissful, low-traffic route options that you ought to consider. The trick is to know how to handle the various not-so-silky surfaces you may

, where slick green moss sprouted from gaps in the Tarmac. Reduced traction, plus the quick changes in light from brilliant sunshine to heavy shade probably contributed to his accident.Look also at the radius of the turns: do they follow a continuous arc

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