and slot them back in again. Tighten the quick-release levers so they are secure, but not so tight that you can't undo them if you puncture.When the wheels are on, inflate the tyres. Using a track-pump is easier than using a hand-pump and it means you can

because they have tight hamstrings and can't touch their toes," says Denham-Jones. "But there are benefits beyond flexible hamstrings: opening and stretching the chest, back and shoulders will release the tension you hold in these areas and allow you

shoulders may begin to creep up towards your ears. You may not even notice this but it will affect your performance, causing tension through your body and a tight running style. Relaxed shoulders encourage a relaxed style, so remember to check their position

're not.The Function: Besides keeping your legs warm, the deep-heating effect of embrocation soothes muscles and stimulates circulation on those bitterly cold days.Tight fitForm-fitting, not ill-fittingThe Fashion: Your tri-suit should never be loose

or warmup suit will do the job. Or you may want to wear bike tights, which warm your muscles without adding bulk to your legs, so you can even wear them when warming up on your bike.Race number (preattached to your race outfit): Pin your race number onto

the years, then suddenly you develop pain.The following tips will help deal with general aches and pains, but see a GP if you have any concerns.HipWHAT AND WHY Pushing excessively high gears can wreak havoc on your hips, as can tight muscles and weak glutes

tight that it cuts off blood flow. When you're sleeping elevate the injured area above the level of your heart. Reducing the blood flow to the area minimises inflammation and swelling. Gently stretch the affected area if there is no pain

"If you're having a hard time getting a tight tyre onto a rim, throw it into the clothes dryer for about a minute. The rubber softens and becomes easier to stretch. I've done this many times and have never ruined a tyre." Jim Camut"If that dog

-heating effect of embrocation soothes muscles and stimulates circulation on those bitterly cold days.Tight fitForm-fitting, not ill-fittingThe Fashion: Your tri-suit should never be loose or long on your arms or thighs. It should fit your body very snugly, like a

-training session. And use a cheap tyre - why burn expensive rubber training indoors? Make sure the clamp that holds your bike on the trainer isn't too tight. Your winter checklistFeel your rear tyre Slide your thumb across the tyre. If the centre tread is