DON’T NEGLECT THE SHORT STUFF

There is a lot of evidence that doing a few very hard short rides can be as beneficial to your fitness as one much longer ride. “Try short, hard rides which include hill reps – where you really go for it up a hill,” says Jobson. “The sensation should be of working very hard for 5–10 minutes at a time. Do three or four of those with five minutes recovery between repetitions to really help not just your strength, but your overall fitness and speed too.”