The Complete Book of Road Cycling & Racing

by Peveler, Willard

• ISBN13: 9780071489379
• ISBN10: 0071489371
• Edition: 1st
• Format: Paperback
• Copyright: 2008-08-29
• Publisher: International Marine/Ragged Mountain Press

Summary

Ride faster, fitter, smarter, & fartherEvery road rider has goals. Yours may be to begin racing, to become more competitive, or to win a specific tour. Not interested in racing? Perhaps you want to complete your first century ride, improve your overall fitness, or ride father and faster just for the sheer joy of flying on two wheels.No matter what your goals,The Complete Book of Road Cycling and Racinggives you all the information you need to become a better, more performance-focused cyclist. Written by an accomplished racing coach, cyclist, and exercise physiologist, this book shows you how to: Fit the bike to your body for maximum efficiency and comfort Ride safely in a group Cope with any weather or altitude Maintain your bike Prepare for races of all types Master racing strategies and tactics Train efficiently and stay in peak condition year-round And much more

Author Biography

Will Peveler, Ph.D., has coached cycling atthe University of Alabama and Western Kentucky University.He has ridden competitively since 1994, and is expert infitting cyclists on their bikes. He holds a Ph.D. in exercisephysiology from the University of Alabama and has publishedmany articles on his research in biomechanics andperformance in cycling.

Table of Contents

Preface	p. ix
Acknowledgments	p. xi
Introduction
Why Ride?	p. xiii
Bike and Gear	p. xiv
Races and Rides	p. xiv
Noncompetitive Riding	p. xv
Training and Nutrition	p. xv
How to Get Involved	p. xv
The bike
Choosing a bike
How to Buy	p. 2
The Bike Frame	p. 3
Components and Groups	p. 9
Other Gear	p. 18
Cycle Computers	p. 23
Fitting the bike to your body
Performance Versus Comfort	p. 25
Frame Size	p. 25
Crank-Arm Length	p. 26
Cleat Position	p. 27
Saddle Adjustments	p. 27
Handlebar Adjustments	p. 30
Time-Trial Setup	p. 31
Recording Your Setup	p. 33
Bike maintenance
Basic Maintenance Principles	p. 34
Cleaning	p. 36
After Rain	p. 37
Maintenance Procedures	p. 37
Repairs on the Road	p. 63
Riding and racing
Riding skills
Posture/Position	p. 66
Pedaling	p. 68
Braking	p. 72
Steering	p. 73
Cornering	p. 74
Climbing Hills	p. 75
Road Conditions	p. 75
Riding in Traffic	p. 76
Riding in a Group	p. 77
Weather and altitude
Riding in the Heat	p. 80
Riding in the Cold	p. 83
Riding at High Altitudes	p. 86
Safety
Preventing Accidents	p. 89
Health and Injury	p. 91
Races and rides
Racing	p. 96
Noncompetitive Riding	p. 99
Finding Events	p. 100
Registration	p. 100
Money	p. 100
Logistics	p. 101
Equipment Check	p. 102
Race Day	p. 103
Racing skills, strategy, and tactics
Making Contact	p. 105
Pace Line	p. 106
Strategy	p. 110
Tactics	p. 111
Training and fitness
Training programs
Developing Your Own Training Program	p. 120
Monitoring Training	p. 125
Coaching	p. 126
Cycling physiology
The Cardiorespiratory System	p. 128
Energy Systems	p. 131
Muscle Fibers	p. 133
VO[subscript 2] Max	p. 134
Anaerobic and Lactate Thresholds	p. 136
Training Adaptations	p. 137
Essential principles of training
Overload	p. 140
Recovery	p. 141
Overtraining	p. 141
Specificity of Training	p. 142
Detraining	p. 142
Consistency	p. 143
Frequency	p. 143
Duration	p. 143
Flexibility	p. 149
Off-season training
Indoor Training	p. 154
Cross Training	p. 156
Resistance Training	p. 156
Designing a Strength-Training Program	p. 158
Weight-Training Techniques	p. 161
Nutrition
Nutrients	p. 174
Nutrition and Exercise	p. 178
Ergogenic aids
Ethics and Legality	p. 182
Supplements	p. 183
Illegal Aids	p. 187
Your unique physique
Body Composition Goals	p. 190
Weight Management	p. 195
Women	p. 199
Aging	p. 202
Youth	p. 203
Overweight and Obesity	p. 204
Diabetes	p. 205
Asthma	p. 206
Training log	p. 207
Resources	p. 209
Index	p. 211
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