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.

    He pedaled across the Andes to Patagonia, around tiny Djibouti in the Horn of Africa, and from Tucson to Death Valley. With a scientist’s eye, he vividly observes local landscapes and creatures. As a lone man, he is overfed by grandmothers, courted by ladies of the night in Volgograd, invited into a mosque by Africa’s most feared tribe, chased by sandstorms and hurricanes — yet Malusa keeps riding. His reward: the deep silence of the world’s great depressions. A large-hearted narrative of what happens when a friendly, perceptive American puts himself at the mercy of strange landscapes and their denizens, Into Thick Air presents one of the most talented new voices in contemporary travel writing.

    This is not the story of Cadel Evans. This is not the story of Alberto Contador, Andy Schleck, or Bradley Wiggins. And it's not even the story of Mark Cavendish. (Although he is in it quite a lot.) This is the story of the lesser-known heroes; the Johnny Hoogerlands, the Thomas Voecklers, the hitchhikers, the maniac press drivers, Norbert Dentressangle and the greatest ever Tour de France*. I was there. And this is what I saw. That is all. In this 20,000-word digital short, ITV's Ned Boulting, author of How I Won the Yellow Jumper, takes an honest and idiosyncratic look at the unforgettable 2011 Tour de France, when Mark Cavendish won the Green Jersey. *probably

    Detailed diagrams and simple instructions explain everything from repairing a flat tire to building a wheel. The instructions are useful for anyone interested in mountain bikes, yet concise and complete enough to cover every state-of-the art technical concern facing today's mountain biker. This timely revision offers updated information on shock pump adaptors, master links, V-brakes, cleat mounting and pedal overhaul, oversize handlebars, carbon steering tubes, tubeless rims, and much more. Repairs are rated for degree of difficulty while line drawings illustrate how parts fit together and show the tools needed to keep bikes in top shape and pedaling smoothly both on and off the trail.

    Miles From Nowhere is an adventure not to be missed!Along the way, these near-neophyte cyclists encountered warm-hearted strangers eager to share food and shelter, bicycle-hating drivers who shoved them off the road, various wild animals (including a roof ape and an attack camel), sacred cows, rock-throwing Egyptians, overprotective Thai policeman, motherly New Zealanders, meteorological disasters, bodily indignities, and great personal joys. The stress of traveling together constantly for two years tested and ultimately strengthened the young couple's relationship.Author Barbara Savage died from head injuries suffered in a cycling accident while she was training for a triathlon competition. This book stands as a tribute to her physical courage, spiritual strength, and loving, good-humored encounter with the world.

    A highly personal account of a remarkable journey that pushed the author to the brink

    But after epic highs, incredible lows,unforgettable scenery and unpronounceable place names, her simple idea turnsinto a compelling journey of self-discovery, and an eye-opening insight into whatmakes the island where she lives so special.

    He muses about everything from the nature of viral sharing, to the taming of Internet trolls, to why Yoda, bacon and cats are such popular memes. Takei isn’t afraid to tell it likes he sees it, and to engage the reader just as he does his legions of fans.Both provokingly thoughtful and wickedly funny, Oh Myyy! captures and comments upon the quirky nature of our plugged-in culture. With Takei’s conversational yet authoritative style, peppered with some of his favorite images from the web, readers should be prepared to LOL, even as they can’t help but hear his words in their heads in that unmistakable, deep bass.

    The first half of this book is a complete repair manual to get you started on choosing, fixing, and riding your bike. The second half reprints all four issues of Chainbreaker zine, whose originals were destroyed in Hurricane Katrina.

    Covering every aspect of training, he helps riders maximize their experience and minimize problems.

    Once I felt comfortable, I radioed down to Stu.'I'm just gonna unclip quickly,' I said.My walkie-talkie crackled straight away. Stu sounded pretty stressed. 'Dude, keep the rope on!'I edged forward, my hands and feet scoping out the summit for any loose rock. The ridge pinnacle was still only a meter wide, if that, but I felt pretty stable.'This bit's fine,' I said. 'The rope makes it harder for me...'Danny MacAskill lives on the edge.The cyclist is legendary for his YouTube viral videos like The Ridge, Cascadia and Imaginate: nerve-racking montages of stunts which scale everything from mountain peaks, rooftops, ghost towns and movie sets. His life is one of thrills, bloody spills and millions of online hits.It hasn't been an easy ride. Doubt, stress and the 'what if?' factor circle every trailblazing trick, which require imagination, fearlessness, groundbreaking techniques and an eye for a good camera angle. He has spent his life pushing the extremes; somehow, he's still around to tell the tale.In this unflinching memoir of mayhem, Danny shares his anarchic childhood on the Isle of Skye and early days as a street trials rider, takes us behind the scenes of his training and videos, shares never-seen-before sketches from his personal notebook, and reveals what it takes to go the next level - both mentally and physically.Join Danny for a nerve-shredding ride. Just be sure to bring a crash helmet.

    But it is also a journey through the keys, and the music that inspired, shaped and provided refuge for Emma throughout her travels with music.

    Revealing the diverse cultures of the Americas, Tom’s journey from over the Rockies to Baja California, through Central America down all the way to Brazil via Colombia, gives the real flavour of this truly extraordinary landmass.This is a tale of death-battles with squadrons of mosquitoes, malodorous public toilets, of galloping dysentery one day, to drowning your sorrows with cowboys and dining with beauty queens the next. But above all it is an ambitious story of getting to where you want to be - even if you have to endure cactus-induced punctures, unforgiving desert heat, uphill struggles through never-ending cocaine plantations, or artfully dodge hungry bears, neurotic RV-driving Americans, angry rabid dogs and run-ins with local law authorities in the process.An amazing tale of what can happen when you get on your bike and go.

    This is the account of Chris, an Australian, who took up cycling in order to win over his Belgian girlfriend and her cycling obsessed father, and Neil, a Briton, who took up cycling when he realised it was the last sport left for him to try. Together they are two friends entering their midlife crisis years in a hurry, on bikes. Although living thousands of miles apart on different continents, Neil and Chris join forces through this addiction to cycling and play out an unforgettable and funny path to cycling greatness on the fields of Hong Kong, Sydney, England, Flanders and the French Alps. They lay it all out here; the training, the kit buying, the crashes, the clashes between family time, work time and cycling time, and the harsh realities of cycling together on the European continent alongside experienced club riders. This is a wonderfully humorous tale exposing the light-hearted determination of midlife cyclists everywhere.

     Do you suffer from lower back pain after a long weekend ride? Do your shoes wear out on one side more than the other? Are you experiencing numbness in your hands, or knee pain? Phil Burt, Head Physiotherapist at British Cycling and Team Sky Consultant Physiotherapist, has worked with hundreds of cyclists to help them solve these and many other classic cycling niggles. In this book he outlines his methods to help you analyse your position and get the best from your bike. The right BIKE FIT can mean the difference between a good ride and a bad one, but a professional fit can cost more than you paid for your bike. The information is all here. Let Phil Burt guide you through your own BIKE FIT, to ensure your bike and body work in harmony. Packed with useful diagrams, step by step diagnostics and case studies, this is the must-read for any cyclist keen to get a performance advantage.