to evaluate the seriousness of a gash, Iams has a rule: if you can't stop the bleeding by applying pressure for 15 minutes, you need stitches.Field dressingAfter a crash, you may be tempted to douse your wound with water from your drinks bottle to clean it up

hire just 100 metres from the start of the new Altura Mountain Bike Trail at Whinlatter Forest Park near Keswick. At 19K, it's the Lake District's longest purpose-built mountain-bike trail and a brilliant place to have a go at this exhilarating sport

for loose gravel on the shoulders, or potholes or cracks. I recently took a group on a descent in the Pyrenees where Italian rider Fabio Casartelli died after crashing in the 1995 Tour de France. After gazing at his memorial, I pointed out the shaded areas

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