Table of Contents
Introduction: How to Use this Book ix
Part 1 Getting Started
Chapter 1 Basics of Buying a Bike 3
Chapter 2 Fine-Tuning Your On-Bike Position 7
Chapter 3 How to Hold Your Handlebars 13
Chapter 4 How to Dress for Any Weather 17
Part 2 Skill Building 101
Chapter 5 Finding Your Flow in Traffic 23
Chapter 6 Smooth Spinning 29
Chapter 7 Braking Technique 33
Chapter 8 Improve Your Cornering Technique 36
Chapter 9 How to Descend Like a Pro 40
Chapter 10 How to Ride Safely in a Group 43
Part 3 How to Safely Commute by Bike
Chapter 11 Safe City Cycling 49
Chapter 12 Street Smarts 54
Chapter 13 Riding at Night 59
Chapter 14 Dealing with Intersections 62
Chapter 15 Evasive Maneuvers 66
Chapter 16 Critical Survival Skills 70
Part 4 Essential Bicycle Maintenance
Chapter 17 Basic Pre-Ride Checkup 75
Chapter 18 Spring Bike Prep 81
Part 5 Training On and Off the Bike
Chapter 19 Basic Body Mechanics Explained 87
Chapter 20 Tips for Getting Faster 91
Chapter 21 The Benefits of Training with Power 95
Chapter 22 Determining Your Max Heart Rate 98
Chapter 23 Interval Training 101
Chapter 24 Doing a Training Camp 105
Chapter 25 Tips for Training Indoors 108
Chapter 26 Losing Weight 111
Chapter 27 Weight Training 114
Chapter 28 Getting Ready for Your First Century Ride 117
Part 6 Fueling Your Ride
Chapter 29 Hydrate or Die 123
Chapter 30 How to Find the Right Hydration Product for You 127
Chapter 31 Basic Nutrition Tips 129
Chapter 32 Convenience-Store Calories 132
Chapter 33 10 Key Fueling Facts and Tips 135
Chapter 34 Recovery Is Key 138
Part 7 Skill Building 201
Chapter 35 Advanced Climbing Techniques 143
Chapter 36 The Art of the Rotating Paceline 146
Chapter 37 Training the Brain 149
Chapter 38 Dealing with Fear 152
Chapter 39 Cross-Training 154
Chapter 40 Dressing for the Cold 157
Chapter 41 Riding in the Rain 161
Chapter 42 Tips for Riding during the Winter 164
Part 8 Racing and Riding Fast
Chapter 43 Get Aero, Go Faster 169
Chapter 44 Mastering the Art of the Sprint 173
Chapter 45 Rest Makes You Stronger 176
Chapter 46 The Cadence Question 179
Chapter 47 Dealing with Knee Pain 182
Chapter 48 Investigation of Overtraining 185
Glossary: Key Cycling Terms 189
Acknowledgments 199
About the Author 201
Index 203
