Оглавление
Remmert Wielinga. Serious About Sport: Cycling
About the authors
Photo Credits
Contents
Introduction
Getting started
Preparing to improve your speed
More about sprinting
Power and speed
The principles of training
Sleep, food and fluid
Equipment
The basics
Smooth pedal stroke
Drafting
Hill climbing
Cornering
Downhill
Rain & wet weather
Windy weather
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
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 chart – beginners
Workout chart – intermediate
Workout chart – advanced
The basics
Assess your diet
Carbohydrates
Carbohydrates
Proteins
Proteins
Fats
Fats
Liquids
Pre- and post-competition planning
Recipes
OATS, RICOTTA AND PISTACHIOS
COTTAGE CHEESE WITH WARM BLUBERRY AND WALNUTS
STUFFED SQUID
BUTTER-FREE EGGS FLORENTINE
SPICY OATS WITH GRILLED CHICKEN BREAST (OR VENISON STEAK)
The basics
Training intensity levels
Training programmes
Отрывок из книги
Dutch-born Remmert Wielinga is a former professional cyclist who has competed in numerous international races since he started cycling at the age of 12, including the Tour de France. In 1999 he won the Dutch national championships time trial. The following year he joined the Rabobank Continental Team and repeated his victory in the national championships. In 2001 Remmert signed his first professional contract with the Italian cycling team De Nardi-Pasta Montegrappa where learned the revolutionary methods on effective physical training and conditioning. During his professional career he raced for world-famous teams including Rabobank, Quick-Step and Saunier Duval, where he trained and competed side-by-side with world-renowned cyclists. In 2003 Remmert won two races in Spain and in 2006 finished first in the GP Chiasso in Switzerland after an impressive breakaway of 150 kilometres (93 miles). Remmert is based in Monaco where he runs his company, Cycling Promotions (www.cyclingpromotions.mc) that provides specialized personal coaching services
Paul Cowcher has been working in the health and fitness industry since 2001 after a career as a professional dancer (musicals in London’s West End and touring). When his dancing career was over he recognized there were many similarities between dancing and sports and science. He has trained as an advanced instructor (CYQ), Pilates mat work (More Fitness) and has over 10 other teaching qualifications in fitness and dance (ISTD.) He now works as a personal trainer.
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Legs – bench steps
Legs – calf raises
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