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

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

-weight bearing nature of cycling, recovery is very quick, making time trials an excellent form of regular high-intensity training for triathletes.Q&AQ During the bike section of a triathlon my right foot went numb and I couldn't feel it again until almost the end

the race, but surely such a lead was enough for a local victory. Fignon certainly thought so. In second place was Greg Lemond from the USA.Fignon decided to ride this final time-trial stage on the racing bike he had used throughout the Tour, hunching down

and triathletes, researchers found that interval training done twice a week for a month improved the racers' time-trial performances by five per cent and boosted their peak power output by three per cent. To start: if race day is several months away, follow Plan A

ride fast," says podiatrist and time-trial cyclist Amol Saxena. "If hot foot strikes while you're on a ride, there isn't much you can do other than stop, take off your shoes and let your feet cool down."As usual, prevention is better than cure: Saxena

be upgraded later.Feel the forceFollow these 10 simple tips to become more aerodynamic without the cost of wind-tunnel testing:1 Use a time-trial/triathlon bike - they have steeper seat-tube angles, helping you to achieve a more streamlined position, while

aerodynamic without the cost of wind-tunnel testing.Use a time-trial/triathlon bike – they have steeper seat-tube angles, helping you to achieve a more streamlined position, while also allowing for superior comfort and power application.Use a well-fitting aero

you need if you've set your sights on a time trial or are diving into a triathlon. "The biggest mistake people make is setting up their aerobars without adjusting their bike fit," says Dan Smith, of LifeSport Coaching in Victoria, British Columbia

for this level of effort; you'll find yourself thinking, "I can do this for a while, but if I go any harder, I'm going to tire out quickly." It lies close to your 20-40K time-trial power/effort, or 10K run pace/effort.Your goal is to remain under this level