 |
Preface |
The book teaches the reader about endurance cycling, which ranges from weekend club rides to multi-day tours, brevets and ultra distance events. Success depends on five factors: training, technique, equipment, nutrition and mental. The authors teach these and apply them progressively to longer events. The book features tips from well-known endurance cyclists. |
| |
Chapter 1:
Distance Cycling |
Types of events and participants, especially North American century rides, and 200-km brevets, which are quite popular in Europe, Canada and Australia.
Riding tip: Goal-setting—Lon Haldeman
Safety tip: Be predictable
|
| |
Chapter 2:
Selecting Your Event |
Selecting your event(s) and planning your season, including assessing your interests and goal setting.
Riding Tip: Have a plan—John Lee Ellis
Safety tip: Visibility
|
| |
Chapter 3:
Preseason Conditioning |
Aerobic training, cross-training, strength and flexibility conditioning to prepare for specific bike training and to prevent injuries.
Riding tip: Cross-training—Muffy Ritz
Safety tip: Group riding
|
| |
Chapter 4:
Fueling the Distance Cyclist |
Daily sports nutrition for the endurance cyclist.
Riding tip: Eating at the mini-mart—Jenny Hegmann
Safety tip: Hydration and hyponatremia
|
| |
Chapter 5:
Gearing Up for the Long Haul |
Selection of equipment and clothing for your event, proper bike fit to prevent injuries, basic maintenance and simple roadside repairs.
Riding Tip: Coach John’s stable of bikes
Safety Tip: Bike inspection
|
| |
Chapter 6:
Preparing Your Body To Go the Distance |
Specific training for the distance cyclist. Sample 8- and 15-week programs to prepare for the century and 200-km brevet. The programs emphasize endurance and aerobic fitness and also incorporate maintenance strength and flexibility training to reduce potential for injury.
Riding Tip: Staying with the program—Julie Gazmararian
Safety tip: Be aware and anticipate |
| |
Chapter 7:
Conquering the Century
|
Planning for and participating in the event, from what to pack to pacing to what to expect on ride day including eating, clothing, strategy, etc.
Riding Tip: What to do when it hurts or isn’t fun—Paul Carpenter
Safety Tip: Dealing with obstacles in the road/shoulder |
| |
Chapter 8:
Advanced Training for Endurance Events |
A more advanced chapter that builds on the concepts in chapter 6 and 7 and provides sample training programs for riding multiple centuries in a season, 300 km brevets and double centuries.
Riding Tip: Explore the variety of things you can do on your bike! —Pete Penseyres
Safety Tip: Traffic situations and narrow roads |
| |
Chapter 9:
Mastering the Multi-Day |
Again using the concepts in chapters 6 and 7 but focused on two to three day weekend rides, both supported events and self-supported credit card tours with minimal extra gear.
Riding Tip: Balancing family, work and riding.—Dan McGehee
Safety Tip: Wet road
|
| |
Chapter 10:
Ultra Distance |
Building on the concepts in chapters 8 and 9 to prepare for and participate in longer events, i.e., multi-day tours and 400 and 600 km brevets and 1200 km randonnées.
Riding tip: Enjoying brevets and randonnées.—Ken Bonner
Safety tip: Descending |
| |
Chapter 11:
Injury Prevention |
Preventing and recognize common overuse injuries and environmental problems of the distance cyclist, with references back to pre-season conditioning and core strength (chapter 3) and bike fit and points of contact (chapter 5).
Riding Tip: Fatigue.
Safety tip: Dogs |
