By Selene Yeager
Each bike owner desires to get speedier. even if they're a weekend warrior, a crit expert, or a charity cruiser, pace is the X issue that shall we a rider experience powerful, consider clean, and punctiliously take pleasure in each one ride.
Get Fast! is the cyclist's go-to consultant for gaining velocity. In it, writer Selene Yeager addresses pace from each attainable attitude, together with not just the normal chapters on using innovations and motorcycle upkeep tips particular to getting quick but additionally stand-alone chapters on health and weight-loss, stretching, foodstuff and supplementation, motivation, and psychological angle. jointly they current a whole and finished advisor to attaining one's most sensible speed.
Bolstered by means of a origin in technological know-how and road-tested through Yeager and the editors of Bicycling journal, the knowledge offered in Get Fast! may have riders and readers flying at the street, dust, airborne dirt and dust roads, go path, track—anywhere and all over the place they like to experience most—in no time in any respect.
Read or Download Get Fast!: A Complete Guide to Gaining Speed Wherever You Ride PDF
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Extra resources for Get Fast!: A Complete Guide to Gaining Speed Wherever You Ride
You aren't working only on pure strength (5 x 5), or muscle growth (4 x 8), or muscle endurance (3 x 12). All those qualities are important, so you'll develop all of them in the same program. Second, you aren't hammering your joints into submission, as you would if you used relatively heavy weights and low reps (5 x 5) in every workout. And you aren't sacrificing strength and size gains by using relatively light weights and high reps (3 x 12) every time you go to the gym. Finally, you aren't boring the shit out of yourself by doing something between (4 x 8) three times a week.
57 SPRING - PHASE 1 - WORKOUT A - TOTAL BODY WORKOUT A (TOTAL BODY) Exercise Sets Reps Rest (seconds) Workouts 1, 2, 3 3 5** 75 Workouts 4, 5, 6 4 4 75 Workouts 7, 8, 9 5 3 75 Workouts 1, 4, 7 2 20 45 Workouts 2, 5, 8 5 5 90 Workouts 3, 6, 9 4 10 60 Workouts 1, 4, 7 2 20** 45 Workouts 2, 5, 8 5 5 90 Workouts 3, 6, 9 4 10 60 Workouts 1, 4, 7 2 20 45 Workouts 2, 5, 8 5 5 90 Workouts 3, 6, 9 4 10 60 Workouts 1, 4, 7 2 20 45 Workouts 2, 5, 8 5 5 90 Workouts 3, 6, 9 4 10 60 D1 Wood chop 2 15** 45 D2 Three-point plank 2 1* 45 A Dumbbell snatch B1 Front squat B2 Step-up C1 Barbell bent-over row C2 Barbell incline bench press ** Each side.
52 WINTER - PHASE 2 - WORKOUT A - LOWER BODY WORKOUT A (LOWER BODY) Exercise Sets A Squat 6 Reps 120 Set 1 5 Set 2 4 Set 3 2 Set 4 5 Set 5 4 Set 6 2 B1 Dumbbell Romanian dead-lift 4 60 Set 1 4 Set 2 6 Set 3 4 Set 4 12 B2 Reverse lunge 4 60 Set 1 4** Set 2 6 Set 3 4 Set 4 12 C Reverse crunch Rest (seconds) 3 12 ** Each Leg. Start each set with your weaker or non-dominant side—probably your left if you're right handed. 53 30 WINTER - PHASE 2 - WORKOUT B - UPPER BODY WORKOUT B (UPPER BODY) Exercise Sets A Barbell incline bench press Reps 6 120 Set 1 5 Set 2 4 Set 3 2 Set 4 5 Set 5 4 Set 6 2 B1 Barbell bent-over row 4 60 Set 1 4 Set 2 6 Set 3 4 Set 4 12 B2 Dumbbell shoulder press 4 60 Set 1 4 Set 2 6 Set 3 4 Set 4 12 B3 Wide-grip lat pull-down 4 60 Set 1 4 Set 2 6 Set 3 4 Set 4 12 C Plank Rest (seconds) 2 1* * Hold for 75 seconds, rest 60 seconds, and then repeat.