Full Description
Human physiology and the body's ability to adapt to strenuous exercise hasn't changed for thousands of years and certainly hasn't changed just because of modern day sciences. Science allows us to understand the process better or can help with 'marginal gains', however, it shouldn't let us forget the basis for any training programme and that is "if you work hard enough, often enough, you WILL get better!"
This book doesn't just provide a 6-12 week training guide like you find with other 'training' style books, but a blueprint on how to mold or focus each phase of a training year, all the while not losing focus on what is key... the love for the effort! A positive mindset gets us out the door everyday, but a TRUE honesty to yourself, to PUSH through that pain, IS the most rewarding!
Aside from the obvious physical training, there are plenty of tips, hints and personal insights on utilising psychology to encourage a positive approach to training, racing and the lifestyle in general. It's a long road ahead, so you might as well get the mind right to be willing to accept the inevitable.
Contents
1. Introduction to mountain bike racing 1 2. Specific Skills - Tools for the job 5 3. Before you start 8 4. Starting up - the training log 9 5. The warm-up and cool down 11 6. The training year introduction, where do I start? 13 7. Training starts here October 15 8. Training zones 17 9. The training year November - December 21 10. Weight training for the cyclist. 26 11. The training year Late Dec - early Jan 29 12. Circuit training 31 13. The training year January - February 33 14. Interval training 38 a). Lactate 38 b). Keeping distance and recovery constant 43 c). Alternating distance and recovery 46 d). Random intervals 48 15. The training year March 49 16. Different types of cycle racing 54 17. The training year April - June - Let battle commence 58 18. Training on the Turbo trainer 62 19. The training year July - September 66 20. Racing tips 69 a). The mind 69 b). Race tactics 71 c). Drinking during a race 72 d). Hot weather racing 73 e). Sleeping before race day 73 f). Race day preparation The warm-up 74 viii 21. Alternative training methods 81 a). Polymetric training 81 b). Swimming 83 c). Sauna 85 d). Yoga 86 e). Swiss ball 88 22. Medical help 89 a). Massage 89 b). Acupuncture, chiropractors, doctors 90 23. Supplementary advice 92 a). Equipment 92 b). Collaborating with a coach 98 c). Nutrition 100 d). Drugs in cycling 105 e). Eating disorders and weight issues 108 f). Why shave the legs 109 24. Pressures of a life in sport 111
