-outs Once a week, go for distance. Work up to two hours or more, depending on the length of the triathlon you're training for.Every other week, do 20-30 minutes of tempo riding at an equivalent effort to tempo running. Begin and end these sessions

© Getty ImagesGoing for gold on the track comes easily to the British cycling team. If their exploits on two wheels have inspired you, try this four-week training plan to compliment your running. The bike sessions will enhance your cardiovascular

. There are easy rides, long rides, tempo rides, hill repetitions, and intervals. Whether you're training for a triathlon or taking up cycling to improve your running, it's best to stick with easy rides for the first few weeks to give your body a chance to adjust

in your quads.The bike leg is the longest and most strategic part of any triathlon, so it’s crucial to make the most of it. Your bike training should always include a long ride at a slower pace and lower heart rate (just like running, they’re usually done

would at the bike rack on race day. This can save minutes in transition when others around you are fumbling.The turbo is also excellent for bike-run brick sessions to prepare for the ‘jellylegs’ feeling after a hard bike ride. Cycle at race pace for 10