combination of hand signals and voice to indicate hazards."Going the distanceIf you're planning a long run or bike ride, David Tilbury-Davis, a Level III triathlon coach, recommends that you carry a mobile phone in a waterpoof bag - it won't be much use

roads in winter conditions is not the most enticing of prospects. What you need is an alternative, something to stimulate the brain and, more importantly, get the legs turning. That something is mountain biking. A common misconception with off

and bike-handling skills. But the turbo-trainer comes into its own if you want to work on improving speed endurance, strength and technique. These often involve uninterrupted efforts which are far easier if you don’t have to worry about traffic, sharp

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

bike-handling skills off-road. "Triathletes who train on their mountain bikes in winter gain a huge advantage over those who simply stick to the roads," says Rich Martin, director of Cyclewise Training. One trick Martin uses to develop triathletes' bike

-bars.Triathletes took note of Lemond's extraordinary average speed of 54.5kph on that final stage and were soon running, cycling and swimming to their local bike shop to buy a pair of aero-bars. The use of these new bars became so common in triathlon that they even

. Knight describes the figures as "shocking, at a time when we are being encouraged to get on our bikes". Wear reflective clothing, keep your lights clean and be careful in traffic.Stay cool in winter"Store your bike in a garage, if you have one," says

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