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Road Cyclists Training Manual

Road Cyclists Training Manual

Road Cyclists Training Manual 2019

The Road Cyclist's Training Manual gives you the most effective and most up to date bike fitness, strength and endurance training advice available. If you're serious about getting fitter, riding faster and going further with your bike, then we've got the expert knowledge that will enable you to do just that. We've tailored the advice inside around what is most appropriate for each season, allowing you to train all year round and in all weathers. Here's just some of the training advice you'll find inside this special edition… - Get seriously fit for a big event in just 12-weeks - Bike-specific workouts that you can do in any weather - 10 tips to conquer any hill - Easy ways to get faster for free - How to lose weight quickly and safely as you ride - Why a vegan diet may improve your performance - Slow-paced training tips that will provide big benefits

Country:
United Kingdom
Language:
English
Publisher:
Immediate Media Company London Limited
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In this issue

1 min.
road cyclists training manual

EDITORIAL Editor Richard Owen Design Mark Rutkowski MANAGEMENT Content Director Rob Spedding Publisher Alison Worthington Chief Executive Officer Tom Bureau ADVERTISING Group Advertising Manager Gino De Antonis, Gino.DeAntonis@immediate.co.uk CIRCULATION Trade Marketing Manager John Lawton, john.lawton@immediate.co.uk PRINT & PRODUCTION Production Co-ordinator Ian Wardle, ian.wardle@immediate.co.uk Printed in the UK by William Gibbons Distributed in the UK by Seymour Distribution Ltd2 East Poultry Avenue, London EC1A 9PTTelephone 020 7429 4000 COVER IMAGE Robert Smith…

1 min.
welcome

This annual edition of the Road Cyclist’s Training Manual is put together to give you the most effective and most up to date bike fitness, strength and endurance training advice available. If you’re serious about getting fitter, riding faster and going further with your bike, then we’ve got the expert knowledge that will enable you to do just that. We’ve tailored the advice inside around what is most appropriate for each season, allowing you to train all year round and in all weathers. Enjoying your training is the key to doing it well. Get that right, and along with our coaching tips, you’ll be on your way to making 2020 your best riding year ever.…

2 min.
how can i boost my motivation?

Everybody loves cycling during the hot days and light evenings of summer but during the cold, dark months of winter it is tempting to skip training rides and hibernate indoors with a box-set instead. The solution starts with honesty: you’re not a robot or a paid professional cyclist so it is entirely normal for your motivation levels to fluctuate. But by learning a simple mind trick used by Team GB cyclists you will find it much easier to keep your training on track. “Motivation is essentially an emotion that comes from a certain part of your brain and no matter how strongly you want to achieve your goals, that motivation will come and go,” explains triple Olympic team pursuit champion Ed Clancy, who competes on the road for Vitus Pro Cycling.…

2 min.
do i really need to have a bike fit?

ROB WAKEFIELD LEVEL 3 COACH, PROPELLO. BIKE “Would you buy a £1000 plus suit without making sure it fits properly? Getting a professional bike fit from an experienced fitter is one of the most important steps when buying a new bike, or making sure an existing bike is setup perfectly for you. A good bike fit will leave your bike set up in a way that will improve your overall comfort, prevent injuries, reduce riding fatigue and make you more efficient. If you suffer from pain, numbness or sores when riding, it is highly likely that a bike fit will improve irritations that are often avoidable. As a cyclist you will spend many hours riding your bike, sitting in a static position, repeating movements over and over again. A four-hour ride…

3 min.
i keep getting saddle sores, but only ever on one side. is there anything i can do?

Human beings are asymmetrical. Bikes, are universally symmetrical… unless you’ve got them set up wrong! Accommodating the asymmetrical rider to their symmetrical machine is a huge part of my job. I’m comfortable with asymmetry, and if it isn’t causing you an issue, I believe in not correcting it as you can cause more problems than you solve. We all have ways of compensating for our asymmetry in our day-to-day lives, but when you transfer yourself to a bike, sometimes those strategies break down. One of the biggest subjects that cyclists talk about is leg length. There are different approaches to cope with actual leg length differences – where bones, such as your femur or tibia are longer in one leg than the other – and, what in my experience, is more…

3 min.
foul weather riding

“Coaching is far more than the prescription of intervals,” explains Liam. “As a coach I have to look at all of the elements that go into a potential race result. This for me was highlighted recently thanks to a number of downpours during race events. It can be all too easy to opt for, ‘I’ll just do an hour on the turbo’, however, facing the elements and the challenges that come with cycling through the rain are part of the game.” While some adaptations can be made to the bike and accessories to help pros deal with wet conditions, changing one’s approach to training rides can mean you can get more out of even the rainiest of days. Here are a few tips Holohan uses with clients when the weather…