Go easy more oftenThe physiological adaptations that increase your speed happen during recovery, not training. Leg-searing rides and runs put your body under great physical stress. To cope with that kind of pressure your body strengthens itself

ultra-­endurance and 24-hour mountain bike champion Chris Eatough (chriseatough.com), who trains riders to tackle long off-road rides. Eatough recommends doing three sets each of the following moves two or three times a week. Use the first set of 10

energised, your brain focused and the rest of your systems firing on all cylinders. "You first need to look at the duration and intensity of the training session ahead," says sports nutritionist Barbara Lewin, who works with cyclists and triathletes

setup, or a training error," says Andy Pruitt, author of Andy Pruitt's Complete Medical Guide for Cyclists. If you're a seasoned triathlete, the culprit is generally wear and tear. Your body has grown accustomed to your bike setup and training over

temperature.Rule Three: When you're weight training, rest between sets.The Whole Truth: Keep moving. Nothing But The Truth: You're a triathlete, not a body builder. Sitting between sets reduces potential calorie burn. In a study from the University

to 20 minutes while you train.Myth 3: Caffeine will dehydrate youCaffeine has long been demonised as a diuretic. That means it should lead to dehydration and heat stress, especially when you consider that it raises your heart rate and increases your

-important endurance element of your training.✘    Classes are usually between 45 to 60 minutes – too short to develop endurance for all but sprint triathlons.✘    Spinning studios often become hot, even during lower intensity sessions, leaving you feeling drained

body part, but stay in motion to keep blood flowing, which will help you heal faster and maintain fitness. You could try swimming, brisk walking, aquajogging or rowing depending on your injury.Eat to healYou may not be training, but your body still