Plan A Spend 40 minutes on the treadmill (five minute warm-up, 25 minutes going up the hill pyramid and 10 minutes going down). Then do three sets of 10 to 15 repetitions of the following moves, which use rubber or elastic band, a weighted ball

and being able to relax," he says. "I recommend an easy leg massage every day - especially after riding - to flush your legs and release tight spots. It will relieve pain and improve function day to day." Here's how:Warm up your legsSit in a relaxed position

towelling pad on the thumb for wiping a runny nose. Info: www.paligapltd.co.uk Pro X-pert WP Winter gloves, £29.99It's tough to find a glove that will keep yours hands dry and warm on a cold, wet December morning while simultaneously providing good natural

with studies and research, others aren't as well grounded in science: in short, some rules are made for bending.Rule One: Always warm up and cool down.The Whole Truth: While a proper warm-up is a must, especially before a race, a cool-down isn't always

, increase the speed settings to make sure you're always sprinting at 8/10 effort. If you've only got time for a short workout, this short sharp session (10-15 minutes) does the trick. Warm up with an easy jog on an 0

. They’re about controlling hard efforts and spreading your energy evenly over a set distance or time, just like you would in a perfect race. Warm up and warm down Before each session, jog for at least 8-10 minutes to raise your blood temperature

the 'collapsing phase' of the run, when most of the energy goes through the lead leg. And extended abdominal work at the end of your routine will help to strengthen the core." Sample sessionsWarm up by doing some light cardio work for 5-10 minutes

to fit in two sessions, though it does require a bit of planning – apart from the running time, you will also have to double the time spent changing, warming up, stretching, warming down, and showering. And it sounds silly, but you will need to double

take your bike with you."Session 115 mins (at least) on the bike to the pool or swimming lake at warm-up pace.15-min swim at race pace: "But shake it up every now and then - go longer or shorter and vary the pace. Be creative with your training," says

, 10 mins warm up/10 mins cool off jogs. Wed am (30-40 mins steady), pm 1 hr steady.Thu am (30-40 mins), pm 30 mins hill circuits – 10 mins warm up/cool down jogFri am (30-40 min) pm 1 hr steadySat am 45 mins fartlek (aim at approx 12 efforts between