The Complete Book of Road Cycling and Road Racing

by Willard Peveler

Overview

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

Product Details

ISBN-13:	9780071489379
Publisher:	McGraw Hill LLC
Publication date:	08/08/2008
Pages:	240
Product dimensions:	7.20(w) x 9.00(h) x 0.50(d)

About the Author

Will Peveler, Ph.D., is a noted exercise physiologist who has coached at the university level and ridden competitively since 1994. In addition to his work as a bicycle-fitting specialist, Will also writes on performance cycling and biomechanics. Will is Assistant Professor of Exercise Science at Northern Kentucky University.

Table of Contents

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