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Road Cyclists Training Manual

Road Cyclists Training Manual 2018

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.
welcome

This special edition is 100 per cent focussed on giving you the best and most up to date road cycling training, fitness and technique advice, enabling you to ride faster and further than ever before. If you’re serious about making real performance gains, then we’ve got expert info to enable you do just that. The Road Cyclist’s Training Manual is brought to you by the makers of Britain’s biggest selling bike mag – Cycling Plus, so you know the expert advice contained herein comes from the best in the business. We’ve broken down the training features into what is most appropriate for the time of year – which we’re sure will motivate you to ride through every season and make 2018 your best year yet!…

8 min.
rides for all seasons

WINTER Winter is the hardest time of year to motivate yourself into getting on your bike. Cold and dark mornings and evenings make it much more attractive to stay in bed for an extra hour before work or to curl up cosily on the sofa watching a film at the weekends. And that’s before we even mention the party season that can take its toll on your waistline, liver and general fitness. Muck and ice, which make the roads more dangerous, are also ready-made excuses for staying in. But what you do in the winter can be crucial – riding regularly will help you consolidate the progress you have made in the warmer months and give you a head start when the season gets underway in the spring. BIKES People take care protecting their…

1 min.
winter

C ome winter you could just put your!feet up and arrive at the start of the new season slower on the bike. But if you want to improve on your performances next season, now is the time to set your goals in motion by building up a good base fitness. It’s not the most appealing time of year for churning out the miles but that’s where a turbo trainer comes in handy. Static riding is ideal for focussed sessions and the perfect opportunity to assess your bike position and improve your pedalling e"ciency. Winter is also a great time to work on aspects of your cycling away from the bike such as your strength and conditioning.…

7 min.
your best winter ever

With shorter days and colder temperatures, it’s only natural that your body wants to do less during winter, but give in and you’ll ruin all the hard work of last summer and leave yourself a weight-loss and fitness mountain to re-climb in the spring. The key is to start the journey towards your new-season goals now, and remember: if you’re not improving, you’re going backwards… “SET MEDIUM AND SHORT TERM GOAL EVENTS, AND FOCUSING ON THE CLOSER GOALS WILL HELP YOU TO KEEP MOTIVATED” ALPINE SPORTIVE Rides of 100 miles plus, like the Etape du Tour, Marmotte or any of their tough, popular UK cousins, are challenging all-day endurance events that require a considerable investment of time and effort to get fit for. We’re talking months, not weeks. For this reason, and because…

1 min.
core crunch

Your core includes all the muscles that support and align your spine, pelvic girdle and hip joints. If it’s misaligned or weak, your pelvis won’t be stabilised on the saddle and pedalling efforts will be compromised through hip and upper body movement. It’s inefficient and tiring. One of the best core exercises is the Bicycle Crunch. Lie on your back with your hands behind your head. Make a pedalling action with your legs, touching each elbow to the opposite knee at the top of every ‘pedal stroke’. Keep your abdomen braced throughout.…

1 min.
racing snake

The Prone Cobra is a corestrengthening exercise that will improve your riding posture and pedalling stability. It works the upper extensor muscles of your spine and is great for counteracting the forward flexed riding position that can cause newer riders discomfort when they’re upping training volume. Lie on your stomach with your face looking down at the floor but not resting on it. Rest your arms at your sides with your thumbs turned outwards. Start the move by tightening your gluteal muscles and slowly raising your shoulders and chest off the floor by reaching back and upwards with your thumbs. Briefly hold at the top and then slowly lower back down.…