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

Description

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 Contents Acknowledgements Foreword Introduction Six months to go Goal-setting Body MOT Bike fit Clothing and cycling essentials Tools and spares Gadgets and gizmos Gearing Self-assessment: where are you now? Nutrition: the basics Get the legs spinning Warm-up: is it necessary? The basics: learn the skills Cornering: the basics Climbing: the basics Descending: the basics FAQ Three months to go Self-assessment Aches Balance and core strength Balance and core strength exercises Pain Refining nutrition Hydration Beyond food: are supplements necessary? Beyond food: top ten dietary supplements Technical nutrition: gels/powders/bars First aid Crash! Improving skills: cornering Improving skills: climbing Improving skills: descending Taking your fitness to the next level Rest and recovery Burnout FAQ One month to go Self-assessment: are you on track? Quick-fire fitness Refining nutrition Get fit while you work Tapering Nutrition: optimising and maintaining weight Pacing FAQ One week to go Self-assessment Don’t self-sabotage The importance of TLC Have faith in yourself Carbo-loading Should I race with a cold? Preparing your bike One day to go Night-before nutrition Are you prepared? Is everything ready? Relax! FAQ The big day Morning nutrition Warm-up On the line: what to expect? Stay focused When things go wrong The finish line Warm-down Real rider stories Self-assessment: how did it go? Look to the future, start again Index A B C D E F G H I J K M N O P R S T V W