under the tyre tracks of vehicles - and then widens across the road as drivers seek a smoother line. If you can't find a precious strip of smooth dirt at the extreme left, you must confront the washboard head-on. Let the bike dance beneath you with a

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

Your wheels and tyres can transform your bike from a cart horse into a thoroughbred, metaphorically speaking. Your bike's performance, acceleration, handling, comfort and ability to resist punctures depend on the choice you make. A set of tyres

that focusing on cycling can provide the biggest improvement in your race times.Although a triathlon involves three sports, the greatest proportion of time during a race is spent on the bike section. During a sprint- or Olympic-distance race you may spend around