Fitter, Further, Faster : Get Fit for Sportives and Road Riding

In the same way as mass-participation events in running have captured the public imagination, cycling events in which everyone can take part have burgeoned in popularity since they were first introduced in the UK in the late 1990s, with a raft of events now covering a range of distances, many selling out within days and offering the chance to be involved to thousands of entrants. Fitter, Further, Faster is a complete guide to how to prepare for road riding and sportive events aimed both at first timers and those more experienced. Organised around a six-month timeline that shows readers how to prepare for an event, it looks at training plans - for speed, endurance, pacing, technique and attitude on climbs - leading up to the event itself and subsequent effective recovery. It covers diet, how to cope in all weathers, the rules and etiquette of road riding, the mind, the body, coping with injuries and breakdowns and on-the-bike nutrition. Showcasing some of the best sportives in the world, the book is filled with high-quality photographs and illustrations, along with case studies and personal accounts from leading riders. Cover 1 Contents 4 Acknowledgements 6 Foreword 8 Introduction 9 Six months to go 12 Goal-setting 13 Body MOT 17 Bike fit 19 Clothing and cycling essentials 23 Tools and spares 26 Gadgets and gizmos 27 Gearing 29 Self-assessment: where are you now? 31 Nutrition: the basics 33 Get the legs spinning 39 Warm-up: is it necessary? 45 The basics: learn the skills 47 Cornering: the basics 49 Climbing: the basics 51 Descending: the basics 53 FAQ 55 Three months to go 56 Self-assessment 57 Aches 61 Balance and core strength 63 Balance and core strength exercises 65 Pain 71 Refining nutrition 77 Hydration 81 Beyond food: are supplements necessary? 84 Beyond food: top ten dietary supplements 87 Technical nutrition: gels/powders/bars 89 First aid 93 Crash! 95 Improving skills: cornering 97 Improving skills: climbing 99 Improving skills: descending 101 Taking your fitness to the next level 103 Rest and recovery 111 Burnout 115 FAQ 118 One month to go 120 Self-assessment: are you on track? 121 Quick-fire fitness 123 Refining nutrition 127 Get fit while you work 131 Tapering 133 Nutrition: optimising and maintaining weight 137 Pacing 141 FAQ 145 One week to go 146 Self-assessment 147 Don’t self-sabotage 149 The importance of TLC 151 Have faith in yourself 153 Carbo-loading 156 Should I race with a cold? 158 Preparing your bike 160 One day to go 162 Night-before nutrition 163 Are you prepared? Is everything ready? 165 Relax! 167 FAQ 168 The big day 170 Morning nutrition 171 Warm-up 174 On the line: what to expect? 176 Stay focused 179 When things go wrong 180 The finish line 182 Warm-down 183 Real rider stories 186 Self-assessment: how did it go? 188 Look to the future, start again 190 Index 192 A 192 B 192 C 192 D 192 E 192 F 192 G 192 H 192 I 193 J 193 K 193 M 193 N 193 O 193 P 193 R 193 S 193 T 193 V 193 W 193 Fitter, Further, Faster is a complete guide to how to prepare for road riding and sportive events aimed both at first timers and those more experienced. In the same way as mass-participation events in running have captured the public imagination, cycling events in which everyone can take part have burgeoned in popularity since they were first introduced in the UK in the late 1990s. There are now a raft of events now covering a range of distances, many selling out within days and offering the chance to be involved to thousands of entrants. Organised around a six-month timeline that shows readers how to prepare for an event, it looks at training plans - for speed, endurance, pacing, technique and attitude on climbs - leading up to the event itself and subsequent effective recovery. It covers diet, how to cope in all weathers, the rules and etiquette of road riding, the mind, the body, coping with injuries and breakdowns and on-the-bike nutrition. Showcasing some of the best sportives in the world, the book is filled with high-quality photographs and illustrations, along with case studies and personal accounts from leading riders. The only book you will ever need to get quicker and fitter for road riding and sportives - from the health and fitness writers of Cycling Weekly