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1001 Road Bike Tips

1001 Road Bike Tips

1001 Road Bike Trips

1001 Road Bike Tips is crammed from cover to cover with expert advice. Inside, you'll find fitness, training and riding techniques for beginners and experienced riders alike. We've also got a dedicated nutrition section which will help ensure you put the right fuel in your body before you ride and maximise your recovery. Almost as vital as looking after yourself is taking care of your bike, so in the latter pages we show you how to keep your trusted steed running smoothly and efficiently Together with Cycling Plus, the UK's bestselling cycling mag, and a host of pro riders, coaches and experts, we've brought you the best and most up to date advice around. Our aim is that 1001 Road Bike Tips will help take your riding to the next level.

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Land:
United Kingdom
Taal:
English
Uitgever:
Immediate Media Company London Limited
Frequentie:
One-off
€ 12,34(Incl. btw)

in deze editie

3 min
chase down a breakaway like steve cummings

On a club training ride, competitive event or full-on race meeting the to-and-fro of the riders in the pack, the overlapping flow of the peloton, the change of leadership and the perfectly timed breakaway are all key elements of cycling strategy. But for the rider who’s dropped, that thrill fast turns to fret as they try to get back among the getaway group. On the elite circuit it’s TV gold, the kind of stuff that sends race fans wild – but that’s no consolation for the men or women caught out by an explosive breakaway and suddenly tasked with chasing it down… 01 TIME YOUR RECOVERY “Timing is key to bringing back a breakaway. Delaying the chase too long will leave too big a deficit to bring back and this will result…

2 min
how can i ride to work and still be presentable?

JAMES PALSER, CYCLEFRIENDLY EMPLOYER ACCREDITATION PROJECT MANAGER FOR CYCLING UK “Approaching your boss to establish cycling-to-work facilities at your workplace is well worth doing. There are business benefits for firms involved in cycle-to-work schemes and employers are increasingly aware of the positive impact this can have on staff and the business as a whole. First off, identify the right person to approach – HR or those tasked with overseeing the health and wellbeing of employees. Put together a list of what you require – bike racks, lockers, shower facilities etc to enable employees to cycle in all weathers and still be presentable. Also use it as an opportunity to kind of collectively bargain: are there colleagues who are runners and could benefit from facilities, too? The more people you have on…

2 min
how can i protect and strengthen my bones?

Cycling will keep you lean and boost your heart health but, no matter how much you enjoy riding a bike, it is important to accept that it will not strengthen your bones. A major review published in BMC Medicine confirmed that adult road cyclists tend to have low bone mineral density in areas such as the lumbar spine and hip. That’s because cycling is not weight-bearing, so your bones don’t endure the forces encountered in other sports like running or tennis, which help to stimulate bone growth. And cyclists also tend to take more time off their feet to recover in between training rides, which only exacerbates the problem. With weaker bones, you’re more at risk of conditions like osteoporosis and stress fractures. The good news is that it is easy…

2 min
how should i best get ready for a multi-day event?

DAN GUILLEMETTE, SPECIALIST CYCLING PERFORMANCE PHYSIOTHERAPIST AT CHHP AND FOR TEAM MITCHELTON-SCOTT Physically, you must know the demands of the event: how many days is it? What and when are the longest stages? How long are they and the estimated amount of climbing? What will the weather be like? This should influence your training plan but a basic approach to training for a multi-day would be to aim for two to three rides during the week of one to two hours at a higher intensity; also plan longer rides at the weekend and ride on consecutive days to adapt. Remember, the biggest barrier to not completing an event is under-fuelling, so practise eating and drinking at regular intervals during your rides to maximise your optimal fuelling and hydration strategies. Try a variety…

2 min
make race weight

“When the gradient pitches up, power to weight is king,” explains Liam Holohan. “We’re going to look at the second part of this equation. The vast amount of the mass isn’t the bike, but you, so this should be the first port of call when looking to improve power to weight.” According to Holohan the aim among elite cyclists isn’t to just drop weight, but to improve body composition. “That means reducing fat mass, while preserving muscle mass – this is best done in the base period of training, rather than in the few weeks before (the build period).” This is because during that build period riders are looking at increasing power, for which it’s critical to fuel. “Burning the candle at both ends rarely works and can lead to…

2 min
what sort of core training should i do?

Whether you love core workouts or loathe them, strong abdominal and lower back muscles are essential if you want to maintain a comfortable position on your bike and maximise the power output of your pedal stroke. But many standard core exercises suggested by personal trainers, such as sit-ups, aren’t the best choice for road cyclists. That’s because riding a bike involves some major body imbalances (each pedal stroke sees one leg extended downwards while the other is bent and raised upwards) and some unique challenges (such as maintaining a still upper body on climbs while your legs are pedalling frantically), so you need much more functional core exercises. SPECIFIC CORE EXERCISES HELP TO MAINTAIN AN AERODYNAMIC POSITIONON THE BIKE “It is much better to focus on asymmetrical exercises, which mirror the challenges…