you can do two sets of 15, add a third set.Single-legged pedallingStrengthens: Hips and backs of thighs; also teaches muscle memory for smooth cyclingDo it: Using a turbo trainer set at a moderate resistance, pedal for 30-60 seconds with your left leg

on performance. Prevention is, of course, better than cure - there are simple exercises you can do that may help prevent these injuries from developing in the first place, or assist your recovery if they are already present.The nature of triathlon means that you

're pressing in with the heel of your hand and rubbing towards your heart.Find your trigger pointsFirmly press your elbow into your thigh and run it along your quad muscles, paying attention to sensitive spots, which Poley calls trigger points. When you find

behind you, thigh to the floor.KneeWHAT AND WHY Sore knees are usually a result of incorrect saddle and/or cleat position, weak outer glutes and doing too much too soon, especially in a big gear.FIX Generally, if the pain is in the front of your knee

of training, but working on it can help to not only improve your performance, but also prevent injuries and speed up the recovery process. What is flexibility?In short, flexibility refers to the range of motion (ROM) available in a joint or group of joints