The Advanced Cyclist's Training Manual: Fitness and Skills by Luke Edwardes-Evans

By Luke Edwardes-Evans

The complicated Cyclist's education guide follows on from the profitable Cyclist's education handbook, taking readers to the subsequent point. no matter if driving competitively or for excitement, this e-book is designed to assist humans recognize their ambitions and comprises details on highway racing, time trial, tune, cross-country, cyclo-cross and cyclo-sportive. It covers education in the course of the low season and explains tips on how to top on the correct time. there's step-by-step advice on enhancing process, persistence and velocity, and lots of recommendation on vital parts like meals and averting injuries.Illustrated with lovely motion images and entire of assistance, interviews and coaching logs from a number of the world's top seasoned riders, this insightful advisor can assist you beat your ambitions and get extra out of your biking.

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I hope you find their hard won advice invaluable and inspiring. • Chapter 1: You and your cycling – We start with pre-season self assessment and analyse your lifestyle, work and family commitments. This leads on to goal setting and your annual plan. Testing on the bike to find your current level is also important. • Chapter 2: The language of fitness – This chapter deals with understanding how the processes of training work including muscle types, genetics and training, heart rate, VO2 max, and lactate myths.

The reason why power has become the benchmark for monitoring an effort is that it concentrates exclusively on how hard you are pushing on the pedals and nothing else. Using speed or time as a gauge is far less accurate, as factors like weather conditions, machine choice and the terrain make an objective assessment imprecise at best. Heart rate can indicate the intensity of an effort but that too can be affected by external factors like temperature, stress and cumulative fatigue. A doubling of your effort will not necessarily result in a corresponding jump in your heart rate.

And there is a free gift from mother nature that will help you in your chosen field of cycling. Type 2a muscles can be trained so that they act more like Type 2b if you do sprint training, and like souped-up Type 1 fibres if your training has an endurance slant. Weight training will increase the size and strength of muscle fibres of all types, as well as making them more efficient: mixing weights with interval training in your programme will strengthen your Type 1 fibres and increase the endurance capacity of Type 2a.

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