Читать книгу Serious About Sport: Cycling - Remmert Wielinga - Страница 6

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 programme – intermediate

Workout programme – advanced

Nutrition

The basics

Assess your diet

Carbohydrates

Proteins

Fats

Liquids

Pre- and post-competition

Recipes

Training programmes

The basics

Training intensity levels

Training programmes – Foundation phase

Training programmes – Preparation phase

Training programmes – Specialization phase

Training programmes – Competition phase