-old battle with quantity amongst those in the know. So why not try something a bit different to inject some heat into your winter training schedule – the time trial.The first thing to understand about the time trial is that it’s not a race, or doesn’t have

If your goal is to set a new triathlon personal best, consider purchasing a time-trial bike. These midrange models mix value and performance, and are all but guaranteed to improve your bike split. They offer aerodynamic carbon-fibre frames, reliable

these on the track, and you should try to run them at a slightly slower pace than suggested for the mile sessions.Time TrialsIt is a good idea to test yourself occasionally over a set distance. You may have a 10K coming up and want to run a hard 5K without having

've rapidly become accustomed to - at the Coral Beach Resort. We had registration in the morning, a briefing at lunchtime and then at 3pm the first race of the week, the 6K time trial.With nothing like the dramatic scenery of the days to come, the 6K is just a

-23 Time Trial Champion can't wait to take his place in Sky's 16-strong squad in the Tour of Britain later this year.We caught up with the talented young cyclist last month to discover his training secrets. He also reveals why he won't be happy until

. More importantly, you could complete the distance comfortably after only six weeks of committed training or integrate races easily into a longer programme without interfering with your primary goal, since you need little time to recover. If you

High-intensity short interval runs build your top-end tolerance, while longer tempo runs and time trials improve aerobic endurance. Perform these workouts at the fastest pace you can sustain for the given effort.High-Intensity IntervalsWarm up

to make those sessions not only bearable but enjoyable - time trialling.Time trials will not only improve your cardiovascular fitness, leg strength and speed endurance, they also replicate the bike leg of a triathlon so you can become used

When it comes to triathlon kit, the bike is likely to be your biggest single purchase. Don't be surprised if your eye is drawn toward top-of-the-range time-trial bikes with exquisitely sculpted carbon frames, swooping aero bars and deep

To ride in a time trial you need a roadworthy bike. Helmets are recommended and some races insist on them. Prepare to be impressed by lots of professional-looking cyclists, but don't be overawed - they were beginners once.Develop a smooth, circular