Tom Danielson's Core Advantage: Core Strength for Cycling's Winning Edge [NOOK Book]

Overview

Tom Danielson?s Core Advantage offers a core strength program for cyclists. This comprehensive approach shows the 50 essential core workout exercises that will build strength and endurance in the key core muscles for cycling?no gym membership required.

Professional cyclist Tom Danielson used to have a bad back. He shifted in the saddle, never comfortable, often riding in pain. Hearing that core strength could help his back, he started doing crunches, which made matters worse. He...

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Tom Danielson's Core Advantage: Core Strength for Cycling's Winning Edge

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Overview

Tom Danielson’s Core Advantage offers a core strength program for cyclists. This comprehensive approach shows the 50 essential core workout exercises that will build strength and endurance in the key core muscles for cycling—no gym membership required.

Professional cyclist Tom Danielson used to have a bad back. He shifted in the saddle, never comfortable, often riding in pain. Hearing that core strength could help his back, he started doing crunches, which made matters worse. He turned to personal trainer Allison Westfahl for a new approach. Danielson and Westfahl developed all-new core exercises to build core strength specifically for cycling, curing Danielson’s back problems. Better yet, Danielson found that stronger core muscles boosted his pedaling efficiency and climbing power.

Using Danielson’s core exercises, cyclists of all abilities will enjoy faster, pain-free riding. Cyclists will perform simple exercises using their own body weight to build strength in the low back, hips, abs, chest, and shoulders without adding unwanted bulk and without weights, machines, or a gym membership. Each Core Advantage exercise complements the motions of riding a bike so cyclists strengthen the right muscles that stabilize and support the body, improving efficiency and reducing the fatigue that can lead to overuse injuries and pain in the back, neck, and shoulders.

Beginner, intermediate, and advanced training plans will help bike racers, century riders, and weekend warriors to build core strength throughout the season. Each plan features warm-up stretches and 15 core exercises grouped into workouts for injury resistance, better posture, improved stability and bike handling, endurance, and power. Westfahl explains the goal for each exercise, which Danielson models in clear photographs.

Riding a bike takes more than leg strength. Now Tom Danielson’s Core Advantage lays out the core strengthening routines that enable longer, faster rides.

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Editorial Reviews

From the Publisher
"Tom Danielson’s Core Advantage provides both a solid basis of theory and practical exercises for improving our cycling. Designed specifically for cyclists…from the ground up to prevent cycling injuries and with the specific posture and motion of cycling in mind…Holistic and progressive workouts…Absolutely no equipment of any kind is needed." — Pezcyclingnews

"A strong midsection makes for a more efficient stroke. Try the 50 exercises in Tom Danielson’s Core Advantage." — Bicycling magazine

"Tom Danielson’s Core Advantage argues for a different kind of core training than the traditional parade of crunches…The style of training works for everybody who exercises and especially for those who are getting older and are familiar with nagging back issues." — Denver Post

"Even if you’re not suffering from back pain, [these 50 exercises] are a helpful, practical and surefire way to improve your riding." — RoadBikeRider.com

"In their book, Danielson and Westfahl discuss the importance of core training and offer plans for cyclists of all levels." — The Olympian

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Product Details

  • ISBN-13: 9781937716295
  • Publisher: VeloPress
  • Publication date: 12/17/2012
  • Sold by: Barnes & Noble
  • Format: eBook
  • Pages: 224
  • Sales rank: 244,043
  • Product dimensions: 7.00 (w) x 9.00 (h) x 0.50 (d)
  • File size: 18 MB
  • Note: This product may take a few minutes to download.

Meet the Author

Tom Danielson is a professional cyclist with Team Garmin‑Sharp-Barracuda. Danielson won the national collegiate mountain biking championship riding for Fort Lewis College. He began his pro road cycling career riding for Team Mercury and then Team Saturn. Danielson won the Tour de Langkawi, Nature Valley Grand Prix, the Cascade Cycling Classic, Tour de Toona, and the Mt. Washington Hill Climb. In 2004, Danielson signed on with the Italian squad Fassa Bortolo and then Discovery in 2005 when he won the Tour de Georgia. While riding for Discovery, Danielson won a stage of the Vuelta a España. Since 2007, Danielson has consistently placed in the top 10 in stage races and Grand Tours, including stage wins in the 2011 Tour de France and USA Pro Cycling Challenge.
Allison Westfahl is a certified coach, personal trainer, and founder of The Athletic Edge, a fitness consulting company based in Boulder, Colorado. She holds an MS in Exercise Science, a coaching certification from USA Triathlon, and has earned a CPT and PES from the National Academy of Sports Medicine. Westfahl has worked as a personal trainer to amateur and youth athletes as well as elite cyclists Ryder Hesjedal, Timmy Duggan, Blake Caldwell, and Mike Friedman. She is the author of The Gluten Free Fat Loss Plan.
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Table of Contents

Introduction

Part I

What Is Core Strength?

1. Core Strength Means Better Results

2. Common Injuries

3. Posture

Part II

Core Advantage Workouts and Exercises

4. Flexibility

5. Getting Started

6. Level I Workouts and Exercises

7. Level II Workouts and Exercises

8. Level III Workouts and Exercises

Appendix: Workout Logs

References and Further Reading

Index

About the Authors

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Customer Reviews

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Sort by: Showing 1 Customer Reviews
  • Anonymous

    Posted August 6, 2013

    I bought this book thinking it would show me how to do core work

    I bought this book thinking it would show me how to do core work to get better on the bike, and while it did do that, it also taught me about things like why bad posture, chronic injuries, and sub par sports performance are all linked to weak core muscles. I've never seen half the exercises in this book - very original!

    I also really appreciated the scientific explanation of the muscles (did you know the glutes and hamstrings are part of the core?!) and how they all work together. The authors clearly know what they're talking about, but the material is presented in a way that I could understand. Lots of great illustrations. Highly recommend!!

    1 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
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