In the second decade of the new millennium, the popularity of cycling as a mass-participation sport has continued to explode, and it`s not hard to understand why. Cycling is a sport that can develop and maintain extremely high levels of fitness. Even better, the smooth, impact-free nature of the pedalling action means that there`s no upper age limit for cyclists who want to train hard! The icing on the cake is that high-end featherweight bikes that are dripping with the latest technology and exhilarating to ride have never been more affordable!The good news doesn`t stop there however because in this latest Peak Performance report on cycling, we`ve gathered together some of the very latest findings from the world of cycling science showing how you can ride faster, longer while staying in peak riding health whatever your goal. Among its contents, you`ll find cutting edge research on the best way to structure your training durations and intensities, and why a "polarised" approach - emphasising long easy sessions and short, very intense sessions - is by far the best. We also examine the latest thinking on efficient pedalling and hill-climbing techniques, and explain how and why targeted strength training can help raise your riding to a new high. New findings from the world of cycling aerodynamics are unveiled too, with guidance on which technologies will work for you and which are best left to the pros. The famous Eddie Merckx once said: "Don`t buy upgrades, ride up grades." Here at Peak Performance, we agree entirely. With that in mind, every single chapter in this report will help you upgrade your riding performance. Contents ENDURANCE TRAINING How to build the foundations for success using `zone 1` training ZONE TRAINING Simple and easy ways to target your optimum training zones to maximise fitness gains HI LOW, SILVER LINING The benefits of a polarised approach for structuring your training GET FIT WITHOUT TAKING A HIT How to use high-intensity intervals to improve your riding fitness GOING AERO How to ride faster for the same effort CYCLING - MYTHS OR FACTS? Optimising your pedalling cadence for faster riding BE STRONG, RIDE FAST! Essential strength training for cyclists THE POWER AND THE GLORY Why it matters for cycling performance MAXIMISING POWER TO WEIGHT RATIO The Team Sky approach to maximising performance MULTIDAY EVENTS Multiday nutrition for cycling performance REACH FOR THE SKY The science of better climbing HIERARCHY OF PERFORMANCE How important is high-tech gadgetry for better riding? DON`T FEEL THE PRESSURE Protect your nether regions! THIRTY YEARS OF SIXTY MINUTES OF TRUTH Ride faster using lessons from cycling`s `hour` record attempts
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