Serious About Sport: Cycling. Remmert Wielinga

www.bluegumgraphics.com.au, www.sxc.hu. p158 Andreas Just – www.justus-art.com, www.sxc.hu. p158 Gavinmusic – www.streetwisepimp.com, www.sxc.hu. p158 Cezary Porycki – wpw.24.pl, www.sxc.hu. Notepad graphic Davide Guglielmo – www.broken-arts.com, www.sxc.hu. Additional writing by Dan Cross.

      Remmert Wielinga, Paul Cowcher and Tommaso Bernabei

      Contents

       Introduction

       The Basics

       Getting Started

       Preparing to improve your speed

       More about sprinting

       Power and speed

       The principles of training

       Sleep, food and fluid

       Equipment

       Technique & tactics

       The basics

       Smooth pedal stroke

       Drafting

       Hill climbing

       Cornering

       Downhill

       Rain & wet weather

       Windy weather

       Fitness & Training

       The basics

       Anaerobic threshold

       Resistance training

       Training for speed and power

       Over-training and over-reaching

       Stretches

       Stretches – seated back twist

       Stretches – forward bend

       Stretches – calf

       Stretches – seated adductor

       Cross training

       The basics

       Legs – squats

       Legs – lunges

       Legs – hamstring curls

       Legs – bench steps

       Legs – calf raises

       Legs – jump squats

       Shoulders – shoulder press

       Shoulders – rotator cuff

       Shoulders – bent over rowing

       Chest – press-ups

       Arms – bicep curls

       Arms – tricep dips

       Core – front plank

       Core – side plank

       Core – sit-ups

       Core – shoulder bridge

       Core – leg raises

       Core – back raises

       Back – prone back extension

       Workout programme – beginners

       Workout