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 guide, taking readers to the following point. no matter if using competitively or for excitement, this e-book is designed to aid humans understand their pursuits and contains info on street racing, time trial, tune, cross-country, cyclo-cross and cyclo-sportive. It covers education throughout the low season and explains the best way to top on the correct time. there's step-by-step counsel on bettering procedure, persistence and velocity, and lots of suggestion on very important components like nutrients and heading off injuries.Illustrated with gorgeous motion images and entire of assistance, interviews and coaching logs from a number of the world's top professional riders, this insightful consultant may help you beat your objectives and get extra out of your biking.

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Extra resources for The Advanced Cyclist's Training Manual: Fitness and Skills for Every Rider

Sample text

This is the bit where you sit down with a piece of paper, or page one of your training diary, and make notes regarding your current state of fitness, your body shape, your strengths and weaknesses on the bike and your overall state of health. It’s also the time to identify some key targets in the coming 12 months. It’s no good being anything other than searingly honest with yourself, as what you conclude from the results of this self-assessment will determine how you structure the season, your preferred training sessions, and the probability of achieving goals along the way.

These are quite complicated, but basically enzymes in the mitochondria act as catalysts sparking off the various chemical reactions that power the muscles. Mitochondria power the muscles. Training or repeated muscular contractions lead to an increase in the number of mitochondria, which in turn increases the muscle’s ability to provide energy for itself, and so raises your capacity for work. One way to increase the number of mitochondria is to do long steady endurance rides, but as their production takes place in the 24 hours after exercise it is important to take complete rest days after long rides.

First, do not be too daunted by the science as it is relatively easy to understand at the level we will be looking at. And second, once you have a grasp of how your body is working, it will enable you to put together a training programme ideally suited to your target events, strengths and weaknesses. In this chapter we will explain how fast- and slow-twitch muscles work, where they get fuel and energy from, and the best ways to make them stronger and more efficient. How the muscles operate at aerobic (with oxygen) and anaerobic (without oxygen) levels is also integral to the whole process of riding a bike.

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