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The book teaches the cyclist about distance cycling, which ranges from weekend club rides to centuries, multi-day tours, brevets and ultra distance rides. The book features Riding Tips from well-known endurance cyclists and Safety Tips. |
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Preface |
Cycling success depends on six factors: self-assessment and planning, training, technique, equipment, nutrition and mental factors. The authors teach these and apply them progressively to longer rides. |
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Chapter 1 Going the Distance |
Types of rides and cyclists, 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: behave like a car
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Chapter 2:
Selecting Your Event |
Selecting your ride(s) and planning your season, including assessing your interests and goal setting.
—Riding Tip: Planning a season: structure and sponteneity—John Lee Ellis
—Safety Tip: You are invisible |
Chapter 3:
Baseline Conditioning |
Aerobic training, cross-training, strength and flexibility training to prepare for specific bike training and to prevent injuries.
—Riding Tip: Cross-training works!—Muffy Ritz
—Safety Tip: Staying upright |
Chapter 4:
Fueling the Distance Cyclist |
Daily sports nutrition for the endurance cyclist.
—Riding Tip: Eating store food—Jenny Hegmann
—Safety Tip: Drink just enough
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Chapter 5:
Gearing Up for the Long Haul |
Selection of equipment and clothing for your ride(s), proper bike fit to prevent injuries, basic maintenance and simple roadside repairs.
—Riding Tip: Coach John’s stable of bikes
—Safety Tip: Helmet fit, maintenance and replacement
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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 the 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 ride, from what to pack to what to expect on ride day including eating, clothing, pacing, strategy, etc.
—Riding Tip: What to do when it hurts or isn’t fun—Paul Carpenter
—Safety Tip: Dealing with obstacles in the road and shoulder |
Chapter 8:
Ultimate Training for Ultra Events |
Sample training programs for riding multiple centuries in a season, 300 km brevets and double centuries and nutrition, equipment and mental preparation for these events.
—Riding Tip: The bucket list: new things to do on your bike!—Pete Penseyres
—Safety Tip: Two-lane roads |
Chapter 9:
Mastering the Multi-Day |
Sample training programs for two- to three-day weekend rides, both supported rides and self-supported credit card tours with minimal extra gear, and nutrition, equipment and mental preparation for these rides.
—Riding Tip: Balancing family, work and riding—Dan McGehee
—Safety Tip: Descending
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Chapter 10:
Ultradistance Riding |
Preparing for and participating in multi-day tours and 400- and 600-km brevets including sample training programs, nutrition, equipment and mental preparation.
—Riding Tip: Curiosity: enjoying brevets and randonnées—Ken Bonner
—Safety Tip: Night riding |
Chapter 11:
Preventing Injury |
Preventing and recognizing common overuse injuries and environmental problems of the distance cyclist, with references back to baseline conditioning and core strength (chapter 3) and bike fit and points of contact (chapter 5).
—Riding Tip: Riding with muscle and mental fatigue—Michelle Grainger
—Safety Tip: Dealing with dogs |
