The complete book of road cycling and road racing : a manual for the dedicated rider

Ride faster, fitter, smarter, & farther Every 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 Racing gives 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 contents ......Page 9 preface......Page 11 acknowledgments......Page 13 Why Ride?......Page 15 Races and Rides......Page 16 How to Get Involved......Page 17 Part I: the bike......Page 21 How to Buy......Page 22 The Bike Frame......Page 23 Components and Groups......Page 29 Other Gear......Page 38 Cycle Computers......Page 43 Frame Size......Page 45 Crank-Arm Length......Page 46 Saddle Adjustments......Page 47 Handlebar Adjustments......Page 50 Time-Trial Setup......Page 51 Recording Your Setup......Page 53 Basic Maintenance Principles......Page 54 Cleaning......Page 56 Maintenance Procedures......Page 57 Repairs on the Road......Page 83 Part II: riding and racing......Page 85 Posture/Position......Page 86 Pedaling......Page 88 Braking......Page 92 Steering......Page 93 Cornering......Page 94 Road Conditions......Page 95 Riding in Traffic......Page 96 Riding in a Group......Page 97 Riding in the Heat......Page 100 Riding in the Cold......Page 103 Riding at High Altitudes......Page 106 Preventing Accidents......Page 109 Health and Injury......Page 111 Racing......Page 116 Noncompetitive Riding......Page 119 Money......Page 120 Logistics......Page 121 Equipment Check......Page 122 Race Day......Page 123 Making Contact......Page 125 Pace Line......Page 126 Strategy......Page 130 Tactics......Page 131 Part III: training and fitness......Page 139 Developing Your Own Training Program......Page 140 Monitoring Training......Page 145 Coaching......Page 146 The Cardiorespiratory System......Page 148 Energy Systems......Page 151 Muscle Fibers......Page 153 VO[sub(2)] Max......Page 154 Anaerobic and Lactate Thresholds......Page 156 Training Adaptations......Page 157 Overload......Page 160 Overtraining......Page 161 Detraining......Page 162 Duration......Page 163 Flexibility......Page 169 12: off-season training......Page 173 Indoor Training......Page 174 Resistance Training......Page 176 Designing a Strength-Training Program......Page 178 Weight-Training Techniques......Page 181 Nutrients......Page 194 Nutrition and Exercise......Page 198 Ethics and Legality......Page 202 Supplements......Page 203 Illegal Aids......Page 207 Body Composition Goals......Page 210 Weight Management......Page 215 Women......Page 219 Aging......Page 222 Youth......Page 223 Overweight and Obesity......Page 224 Diabetes......Page 225 Asthma......Page 226 appendix a: training log......Page 227 appendix b: resources......Page 229 B......Page 231 C......Page 232 F......Page 233 H......Page 234 M......Page 235 P......Page 236 S......Page 237 T......Page 238 W......Page 239 Y......Page 240 Choosing a bike Fitting the bike to your body Bike maintenance Riding skills Weather and altitude Safety Races and events Racing skills, strategy, and tactics Training programs Cycling physiology The essential principles of training Off-season training Nutrition Ergogenic aids Your unique physique. A guide to road cycling and racing, offering advice on buying and maintaining a bike, and covering riding and racing skills and strategies, training and fitness, off-season training, nutrition, and safety