these basics, you can turn a summer outing into a fitness-boosting, enjoyable spin. GET A GRIP Slap cyclocross tyres on your road bike in the poor weather for extra-traction and additional protection against punctures. The added rolling resistance means you

foot comes to the top of the pedal stroke. This will push you forward and boost your momentum. Gently push on the handlebars and rock your bike beneath you as you climb. Stay above 75You may feel mighty powering uphill in a monster gear at 50

One recent sunny day at noon, I watched the exodus from the office, and it occurred to me that we don't have a lunch hour as much as break time. Everyone regularly goes for a midday ride, run, walk or swim. Working out at lunchtime re-energises you and is a great way to fit train...

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

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

.Be kindIf the bike leg of your triathlon is a lapped course where you can walk back to transition if something goes wrong, you can be tough with your bike but the best way to finish is to be a bit more gentle. "I don't want to break something and throw

from £200-£5000 on a road bike, although something in the £400-£800 range will give you a good entry point into lightweight road-racing bikes. You don't necessarily have to buy a road bike (although if you are planning to race in a triathlon

Breathe deeplyMany triathletes just use the top part of their lungs, taking shallow, jagged breaths as they climb. This limits how quickly and efficiently you can move fresh oxygen to working muscles. Practise breathing deep into your belly, filling your lungs entirely. As a bonu...

Sooner or later, all triathletes hit the deck, and the result, more often than not, is road rash. Thankfully, such abrasions usually require only basic care, but it must be the right care. Dr Helen Iams has worked as Medical Director for races such as the US Pro Criterium Champio...

’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