The Cycling Bible

Introduction CHAPTER 1 A MANIFESTO FOR CYCLING CHAPTER 2 GETTING STARTED Buying the bike Buying second-hand Additional kit What to wear Extras to consider CHAPTER 3 THE WORLD OF CYCLING Cycling disciplines Road cycling Off-road cycling Ebikes CHAPTER 4 BIKE FIT, RIDING POSITION Fitting your bike to you Riding position Essential skills CHAPTER 5 PERFORMANCE SKILLS AND TECHNIQUE Technique Performance Off-road performance skills The importance of aerodynamics CHAPTER 6 FITNESS: GENERAL PHYSICAL PREPAREDNESS Cycling fitness Strength and conditioning A word for over-forties Diaphragm breathing Repetitions and progression The Cycling Bible’s strength and conditioning session Running for cyclists CHAPTER 7 FITNESS: SPECIFIC TRAINING FOR CYCLING Specific areas of cycling training Performance capacities Specific training sessions CHAPTER 8 CREATING YOUR OWN TRAINING PLAN Setting yourself up for success Training for cyclosportives Ultra-endurance training Training for road races Training for time trials Training for cyclo-cross Training for cross-country, mountain bike and gravel races Other disciplines CHAPTER 9 EFFECTIVE NUTRITION The basics Eating before, during and after training Food supplements Losing weight CHAPTER 10 TRAINING THE MIND The psychology of performance CHAPTER 11 BIKE CARE AND MAINTENANCE Basic bike checks Maintenance Glossary