that see me through a lot of the winter, both help build my general endurance and ability to ride at a higher tempo.‘One consists of long intervals at just below my ten-mile time trial pace. These efforts are hard, but not too hard, with recoveries

-rounder. "If you only buy one bike, then make it something you can train and commute on, and that's good for a variety of courses," says Allen. "Triathlon-specific time-trial bikes have limited use. You can always add clip-on aero bars to a road bike as you

tactical, gutsy performance marked out Hannah as one of Britain's brightest athletics medal hopes for London 2012. Kelly Holmes's protégé has spent the last few years consistently churning out some of the fastest 1,500m times in the country and now her

, ‘just a warm-up’. When it came to time for a time trial, the runners were so rested that they went out too fast and faded. But in a second trial, the group relaxed and ran their fastest.Start your marathon training early enough so that you can afford

. Running it non-stop is an achievement for many; for others it's a first introduction to the excitement of sustained brisk running; still others use 5Ks as regular time trials. Even the gentlest-paced runner can finish comfortably, with walk breaks. 5K

“negative-split” in 10 new languages.Prague: A great mix of culture and sportCzech RepublicIn recent years, literary-minded visitors travelling to Prague to pay homage to Kafka have been overtaken by stag parties, which can be a bit of a trial, but don’t let

Drop a dress size. Double your energy. Two weeks to a better body. Or bad breath and gallons of cabbage soup… diets tend to promise one thing and deliver another. With new programmes being introduced all the time, sometimes it's difficult to sort

training load with a series of explosive exercises including sprints of 20-100m, jumping, bounding and rapidly repeated leg presses with low weights. In a subsequent 5K time trial, the explosive training group improved by five per cent on average, whereas

in the August 2006 issue of the International Journal of Sport Nutrition and Exercise Metabolism, experienced cyclists performed 3.1 per cent better in a 30K time trial after six weeks of FRS supplementation than after a placebo drink. That's not the only

-spaced buttons that are easy to press on the run. There were five preset programmes, plus you could record two of your own, set calories or distance goals, or run a 5K time trial. It seemed huge even when folded (it was very easy to fold) and the console was a