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Anatomy of Cycling

Overview

Avid cyclists ride on average 150-200 days per year for up to 3-4 hours a day.

With its low impact on the joints and high caloric burn rate, cycling is a great choice for anyone wanting to get (and stay) in shape. It is accessible to all fitness levels and allows for easy progression. At all levels, cycling demands extreme physical effort and stamina to power the bicycle and to maintain correct form and speed, especially if for an extended time. Most of the work is in pushing ...

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Overview

Avid cyclists ride on average 150-200 days per year for up to 3-4 hours a day.

With its low impact on the joints and high caloric burn rate, cycling is a great choice for anyone wanting to get (and stay) in shape. It is accessible to all fitness levels and allows for easy progression. At all levels, cycling demands extreme physical effort and stamina to power the bicycle and to maintain correct form and speed, especially if for an extended time. Most of the work is in pushing down on the pedal, which uses all of the muscles in the leg. Equally important are the supporting muscles, which support the upper body, provide balance, reduce fatigue and increase endurance.

Anatomy of Cycling addresses all of these needs. The exercises are designed to work the wide range of muscles that come into play when cycling. All of them can be done at home using just seven items: a mat, a chair, a "Bosu ball," a small medicine ball, a large Swiss Ball, a small roller and a large roller.

The exercises are organized into four units:

  • Flexibility Exercises: Mostly stretches, these help to counteract stiffness and increase blood flow.
  • Leg-Strengthening Exercises: Legs power the bicycle and by pedaling faster, gain speed. Strength is essential to sprinting and hill-climbing skills. These weight-bearing exercises are also beneficial to bones, a benefit that a cycling-only regimen lacks.
  • Core-Strengthening Exercises: A strong core contributes to a fluid pedal stroke, energy efficiency and overall stability.
  • Balance and Posture Exercises: These exercises, including swimming, help to build back strength and improve stability, both helpful in counteracting the shoulder and lower back problems that trouble cyclists.

Anatomy of Cycling also includes three pre-designed workouts — Beginner's, Intermediate and Advanced — as well as seven specific workouts: Quadriceps-Strengthening, Healthy Back, Core-Stabilizing, Low-Impact, Stamina, Balancing and Postural.

This is an essential reference for road cyclists and triathletes.

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Product Details

  • ISBN-13: 9781770851719
  • Publisher: Firefly Books, Limited
  • Publication date: 7/16/2013
  • Pages: 160
  • Sales rank: 493,751
  • Product dimensions: 8.70 (w) x 10.90 (h) x 0.50 (d)

Meet the Author

Jennifer Laurita is a League of American Bicyclists Instructor and national-level coach, training and certifying instructors across the United States in all aspects of bicycling. An avid year-round cyclist, she participates in charity events across the country. She is also a founding member of the New Jersey Bike and Walk Coalition. A certified science teacher, Jennifer lives in northern New Jersey.

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Table of Contents

Table of Contents

Introduction: Fit For Cycling
Upper-Body Anatomy
Lower-Body Anatomy

Flexibility

Spinal Twist
Chest and Front Deltoids Stretch
Latissimus Dorsi Stretch
Shoulder Stretch
Trapezius Stretch
Hip Flexor Stretch
Upper and Lower Back Stretch
Scoop Rhomboids
Piriformis Stretch
Neck Stretches
Spine Stretch
Lumbar Stretch
Hamstrings Stretch
Calf Stretch
Iliotibial Band Stretch
Hand-to-Toe Lift
Shin Stretch
Hamstring-Adductor Stretch
Quadriceps Stretch
Assisted Foot Stretches
Butterfly Stretch
Lying-Down Figure 4

Legs and Arms

Lateral Low Lunge
Forward
Lunge
Side-Lying Knee Bend
Bridge with Leg Lift
Step Down
Wall Sit
Chair Dip
Push-Up
Roller Triceps Dip
Roller Push-Up
Power Squat
Thigh Rock-Back
Single-Leg Circle
Clamshell Series

Core Strength and Stability

Front Plank
Side Plank Balance
Side-Bend Plank
Plank Press-Up
Single-Leg Kick
Scissors
Boat Pose
Lemon Squeezer
Plank Knee Pull-In
V-Up
Cervical Stars
Bicycle
Adductor Stretch
Hip-to-Thigh Stretch
Hip Stretch
Pectoral Stretch
Plank Roll-Down
Cobra
Quadruped Leg Lift
Crossover Crunch
Abdominal Hip Lift
The Dead
Bug

Balance and Posture

Rolling Like a Ball
Open-Leg Rocker
Teaser I
Teaser II
Double-Leg Kick
Side Mermaid
Prone Heel Beats
Swimming

Workouts

Beginner's Workout
Intermediate Workout
Advanced Workout
Quadriceps-Strengthening Workout
Healthy Back Workout
Core-Stabilizing Workout
Low-Impact Workout
Stamina Challenge
Balancing Workout
Postural Workout

Glossary of Musculature
About the Author and Acknowledgments

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