Progress in sport comes step-by-step. It takes a long time, and the only way to get there is one stroke at a time, one revolution at a time, and one stride at a time. There’s a lot of repetition, and that’s certainly true of swimming. 　　The problem is that it’s easy to go on autopilot, and when you do, you’re...

　　Swim cadence (and run cadence) are very much the same as bike cadence in that you’re measuring the number of times your arms complete strokes. 　　The difference with swimming from cycling is that you count every individual stroke as opposed to full revolution. 　　Cadence is one of two variables in the swim speed equation, along with stroke length. Swim speed...

　　If you've had a bad fall on the bike recently and are struggling to regain confidence on descents then help is at hand. 　　You've probably ridden downhill thousands of times without trouble but it just takes one 'off' to smash your confidence and reduce the enjoyment of cycling outdoors. 　　So, whether the road surface was wet, gravelly or you were...

　　Pedalling technique is a big topic of debate among cycling coaches, with some advocating drill sessions, single-leg work and the use of pedalling analysis software. At the other end are those who say just get out, ride your bike and your pedal stroke will look after itself. 　　As with most things, the truth probably lies somewhere in the middle. If...

　　Can't get going on the bike leg post-swim? It's not unusual, and there are several factors and scenarios that could contribute to this frustrating situation mid-race. 　　Here are some considerations and tips to prevent and treat the feeling should it affect you. 　　Can the swim affect my bike leg performance? 　　If you've had a stressful swim – say you've been...

　　All drills have advantages, and all drills have disadvantages. Rather than accepting this reality, we can overcome it by using multiple drills at the same time to retain the advantages, while eliminating the disadvantages. 　　In this article, I’ll show you three ways to make it happen. 　　Sensory and movement drills 　　Sensory drills can be really useful for helping you feel...

　　Off-road riding isn’t for everyone. You’re going to get muddy (in the UK, at least), you’re going to crash regularly when starting out (at least the landing is generally softer than on the road!) and you’re going to need some new kit to get the most from your rides. The benefits are myriad, though. 　　You can explore the countryside in...

　　Cadence refers to the amount of times you complete a full pedal revolution each minute, and is something you will naturally settle on with time spent in the saddle. 　　Studies have shown that it’s an individual preference and also that different types of riding suit different cadence zones – time trialling is generally a slightly lower cadence; bunch racing a...

　　The only way to improve your downhill confidence and skills is to practise so, rather than treating descents just as a chance for recovery, focus on riding them as fast and safely as you can. Here's how… 　　How should you position yourself going downhill? 　　When riding downhill, a balanced position on the bike is vital. Essentially this simply means you...

　　Whether we’re competing at a pimply Perranporth Triathlon or a pancake-flat Dorney, many of our training rides require the strength, skills and necessary strategies to peak up (and downhill) as, unless you live in East Anglia, ride long enough and you’ll be heading upwards… and then downwards. 　　Hills should be an integral part of your training plan. They naturally build...

　　Speed wobbles on the bike are a curious phenomenon. At best they’re frightening. At worst they can result in a crash. But the good news is that they’re completely avoidable. 　　What is a speed wobble? 　　A speed wobble is a fast oscillation of the front wheel. It starts as a little shimmy and can lead to the whole bike shaking...

　　We’re usually taught that skills are best learned when we’re completely fresh, with little to no fatigue. While there is certainly value in taking that approach, it doesn’t mean that you should only work on skills when you’re feeling good. 　　In fact, working on your skills specifically when you’re tired can actually improve your skills, rather them make them worse....