If you steer clear of interval training on the bike, thinking it's complicated, you're not alone. But you can benefit from interval training that consists of simple efforts requiring nothing more than a watch.In an Australian study of 38 cyclists

in your quads.The bike leg is the longest and most strategic part of any triathlon, so it’s crucial to make the most of it. Your bike training should always include a long ride at a slower pace and lower heart rate (just like running, they’re usually done

’re on your bike when you notice the flat, shift as you slow down. Loosen the brakes and nut, pull down on the derailleur (as pictured) and slide the wheel out. Lie your bike, chain-side up, on its side.2 Take the tyre off the wheelIf you use tyre levers, jam

squeezing you despite all your reflective strips. In fact, off-road riding offers a chance for you to improve your fitness, bike-handling skills and balance - all relevant skills for the forthcoming road triathlon race season - in a safe environment

ones when (or if) they found out how much you'd spent on wheels for your bike.A standard racing-bike wheel such as the Easton EA50 looks like a bike wheel should look: it's round, it's made from metal and it has lots of spokes. These wheels, and others

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

Q. There's a lot of debate about how much effort to put in on bike climbs during races. What's the best strategy?A. The key to pacing hills has everything to do with the size of the hill and the length of the race. Your muscles work on the basis

Every ride comes with curves - some some unforgiving. Either way, it's your duty to get through them safely. We tapped the wisdom of 35-year racing and coaching veteran Carl Cantrell, who offers his services and training manual, A Better Way

Riding all day nearly always exposes your weakest link, which for most riders is the core. "The core area - your abs, lower back, obliques, hips and glutes - helps transfer power to the pedals, as well as stabilise the rider on the bike," says US

triathlete who rides at just 100 watts for 25 flattish miles would save up to nine minutes by fully optimising bike, equipment and body position compared with riding on a standard racing bike without aero bars. Nine minutes! You would probably need to invest