Here is an extract from Bike Radar’s “Step it up” article…

Skills shortcuts: Quick fixes to raise your game

You’ll get more skilful much faster by working on specific areas whenever you can grab a bike and a helmet for a quick play. There are loads of technique videos on our BikeRadar media player, but these are our favourite five-minute skill sharpeners.

Cornering: Find a can and ride round it tighter and faster until your tyres slide. This is guaranteed to improve your cornering no end.

Trackstand: Ride as slowly as you possibly can, rocking between rear brake and pedal when you stop to become a trials god or just a traffic light hero.

Drop-offs:It’s all about getting your weight back. If your back wheel lands first off a kerb, you can be sure you’ll be fine off a 4ft drop.

Steps: Ignore your head and braking urges. As far as your bike is concerned it’s just a steep slope with a buzzing noise.

Get better without your bike: Easy tricks to improve your fitness

Even with an hour-and-a-half midweek and three hours at the weekend you’re off bike for 96 percent of the average waking week. Don’t think that means you can’t improve though. here are a few extremely simple ways to build fitness without your bike.

Take the stairs: This leg working cliché really does work. Also try riding to work, getting off the bus one stop from your destination, and so on.

Stand up: Want to really improve core strength and balance? Read the rest of this article, wait for the photocopier or do the washing up on one leg.

Bike on the brain: Even when you’re walking, think like you’re riding. Just thinking fires the same neural pathways as doing, so hop up kerbs, lean back into drops, singletrack down corridors and take the cleanest line down steps. Just try not to stick your tongue out or make squeaky brake noises too much.

Fitness shortcuts: Much pain, mucho gain

Riding your bike more and riding harder will make you fitter in the long run. Not as fast as these pro fitness techniques though. Try them out for a quick turnaround in fitness levels. [Danger: May cause serious pain and extremely strong language. Always consult your GP before intense exercise if you’re fat or unfit.]

Nitrous injection: Put a rocket in your sprint in half an hour with these intensely evil intervals. Warm up progressively for 10 minutes. Then sprint flat out for 30 seconds and rest 30 seconds, three to five times. Now rest for five minutes. Then repeat the sprints three to five times. Afterwards, wobble home slowly. This one’s ideal for burning off that excess fat.

Learn the burn: Your muscles burn when you push harder than you can breathe. Learn to surf maximum efficient power with this ‘minutes never felt longer’ routine.

Leg-melter: Warm up progressively for 10 minutes. Increase the speed-to-muscle burning point and then hold on the limit for five minutes. Now cruise for a minute. Repeat this two to five times. Then crawl home and wish you had a downstairs loo for the next few days.

Handlebar wisdom

You’ll probably look a pillock with Post-It notes on your handlebars, but keep these positive cues in your head at all times.

• “Can do will. Can’t do won’t.”
• “Look at the solution, not the problem.”
• “Your bike doesn’t want to crash, so relax and let it roll.”
• “Focus as far down the trail as possible.”
• “Everybody hurts, but only the weak give up.”
• “It could be worse, you could be at work.”