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Ride strong : essential conditioning for cyclists

내용주기: 완전내용Cover; Half-title; Title; Copyright; Contents; Acknowledgements; About the Authors; Introduction; 1. Body Meet Bike; Overview of this chapter; Cycling in the context of human movement; Two feet good, two wheels bad; Body, meet bike; Sitting culture, seated sports; The primal patterns and their importance to cyclists; Functional strength basics for cyclists; General conditioning vs cycling specific training; Essentials of on- and off-the-bike training; Gait -- walking and running; Knowing where to start; Following the 'success formula'; The success formula.

내용주기: 완전내용If you don't use it you lose it- and how to get it back2. Essential Stretches; Overview of this chapter; Why should cyclists stretch?; Problems associated with stiffness and the benefits of stretching; Positional problem areas for cyclists; Tightness caused by the cycling action; The Essential Stretches; Mobilizations and stretches for the spine and back; Stretching muscles -- different approaches pre- and post-exercise; Stretches for the lower back; Mobilizations and stretches for the hips and legs; Stretches for neck and upper back; Essential stretches ready reference pictures.

내용주기: 완전내용3. Essential StrengthOverview of this chapter; What is strength training and why do cyclists need it?; Problems associated with weakness and the benefits of functional strengthening; Sport-specific training for strength and power; Remembering the success formula -- knowing where you should start; The primal movement patterns revisited; Minimal movement requirements to stay healthy; Developing your strength further for optimal performance; The neutral spine philosophy; Consciously engaging your core through the strength movements; The impact of short and tight muscles on form and alignment.

내용주기: 완전내용Strengthening the upper bodyRepetitions, sets and rest periods; The Essential Strength Exercises; Essential strength ready reference pictures; 4. Essential Core; Overview of this chapter; What is 'core'?; Why do cyclists need core training?; Problems associated with a weak core and the benefits of focused work; Remembering the success formula; Weakness caused by the cycling position -- the upper and lower back; Weakness caused by the cycling action -- the gluteals and upper hamstrings; Straight-line cycling and lack of abdominal stimulation; 'Inner' and 'outer' abdominals.

내용주기: 완전내용Using Swiss balls for big bang benefitsStanding posture as core training in itself; Good posture and axial loading; Assessing your posture with a view to working with weights; Repetitions, sets and rest periods; The Essential Core Exercises; Strengthening the back of the body; Strengthening the front and sides of the body; Essential core ready reference pictures; 5. Cross-training; Overview of this chapter; What is cross-training?; Cross-training and the success formula; Psychological benefits of cross-training; Seasonal considerations for your cross-training.

초록/해제: 요약 :ATaking their lead from professional cyclists, keen cyclists are looking to add off-the-bike exercise to their weekly training to improve their cycling performance. Informative and accessible, this book gives a comprehensive overview of cyclists' biomechanical and anatomical needs for off-the-bike exercise and how to do it, focusing on three key elements: flexibility, core and strength. The book explains how the exercises can be implemented in your training throughout the season, as well as how cross-training can be integrated with cycling performance training. This book provides cyclists with a comprehensive reference of essential stretching, strength and core exercises. The exercises are selected to prevent common cycling related pain and injury issues, and to maximise cycling performance, with the benefit that all the exercises can be performed at home with very little equipment.