| | | | | Strength Training for Cyclists eBook
Issue No. 602 - 12/12/13 ISSN 1536-4143  
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| | | From the Top Views from the Editor |  | | John Marsh | |
Strength Training for Cyclists eBook
By Coach Harvey Newton
This is my 50th year in the sport of weightlifting, having first competed at the age of 15. I’ve had the good fortune to work with that sport at all levels, from local club athlete and coach, USA national and Olympic Team Coach, and USA Weightlifting executive director. From 1993-1999, I served in several capacities, including executive director, for the National Strength and Conditioning Association.
I took up cycling more than 35 years ago and quickly discovered that the topic of weight training for improved cycling performance received mixed reviews. In 1981, I was brought into cycling’s inner circle by Eddy Borysewicz (Eddy “B”) and Ed Burke, Ph.D., to provide structured weight training advice for national teams. This eventually resulted in the development of Strength Training for Cyclists, a 2-tape VHS set of instruction in 1991.
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| | Ask Coach Fred Training & Nutrition Tips |  | | Fred Matheny | | How Cold is Too Cold?
Question: I've been riding as long as the temperature is above 25F degrees (-4C), but I recently read about a pro who says he never rides outside if it's below 40. I can't be tougher than a pro, can I? What is the minimum temperature for training outside? -- Barry M.
Click to read Coach Fred's reply on our website
| | The RBR eBookstore -- Now Over 100 Titles! NEW TITLE! Cycling Past 60, Part 1: For Health, by Coach John Hughes. If you exercise correctly, you can slow the effects of aging; if you exercise incorrectly, you can speed up aging. That’s a key point of this new 24-page eArticle. Your body isn’t a harmonious whole, but is composed of different parts, each of which ages somewhat separately. Coach Hughes gives you six different health maintenance objectives for different components of your physiology, including comprehensive fitness programs that address these objectives.
NEW TITLE! Dynamic Conditioning Monthly - Month 2: Basic Strength Building, by Coach Dan Kehlenbach. Part 2 of a 5-part series of monthly dynamic conditioning workouts. Each month’s workout regimen will build on the last. In this 37- page eArticle, Coach Kehlenbach introduces the basic strength phase, in which you further develop your overall strength to provide a solid platform for more advanced power-type exercises. He offers two different workouts, each in four phases, including a number of different exercises designed to focus on various areas.
In Pedal Off the Pounds, USA Cycling Level 1 Coach David Ertl eschews diet book gimmickry for the hard truth, detailed nutritional and dietary knowledge, and a proven approach to weight loss for cyclists – whether weight loss alone is your goal, or whether losing weight and simultaneously training to improve cycling performance is your goal. When you combine a reduced-calorie diet with increased energy expenditure, weight loss becomes manageable and noticeable. And cycling is the ideal calorie-burning activity. Coach Ertl provides sample eating and workout plans in his 34-page eBook. Click links or book covers for more info on these titles, and click author names to view all titles by that author.
| | Jim's Tech Talk Mechanical & Product Advice |  | | Jim Langley | | All I Want for Christmas
The clever title above is your cue to leave this story open on your computer so that your loved ones will see it, start reading and end up surprising you with one of these dream bicycle workshop Christmas gifts. You could print it out, too, if that works better. Hint, hint. (Or you could just treat yourself to any of these and cut out the middle man!) There are 5 gift suggestions here from cheap to expensive, so there’s something for any roadie who likes working on their bike(s).
I went with gifts for maintenance and repair because it’s the off-season for many of us and the perfect time for bicycle projects and getting your thoroughbred tuned up for your 2014 road campaign. Also, having quality tools makes it easier for you to hone your tire-patching, spoke-twisting, bolt-torquing skills; save money by doing your own maintenance; help your friends with their bikes, and even ultimately have a workshop that’s the envy of the neighborhood.
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| | | Also in this Issue Our Regular Weekly Features
News & Reviews: Product Review: Lake CX 331 Cycling Shoes • What Are Your Goals for 2014 • Last Week's Poll: An Explanatory Note • Brain Injuries Mount in Outdoor Sports
No Problem: Stay Upright in the Elements
Quick Tips: Super Glue Your Cleats -- Really
Cadence: Dial it Back a Bit
Question of the Week: Do You Use Chamois Cream, or Go 'Commando'?
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| | Enjoy Your Ride! John Marsh
Editor & Publisher | | | | RBR eBookstore Purchase and download expert Books and Articles on cycling fitness, training, skills, tech and more. Click to see over 100 titles and the newest additions.
by Coach John Hughes
by Coach David Ertl
 by Joshua Cohen
by Alan Bragman, D.C.
by Joe & Maria Kita
by Coach John Hughes
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Disclaimer: Consult your physician and follow all equipment safety instructions before beginning any training program or using any gear or equipment discussed in this newsletter or on www.roadbikerider.com. Consult your physician or dietician before beginning any diet or consuming any product discussed in RBR Newsletter or on www.roadbikerider.com. No medical, health, legal or other information discussed in RBR Newsletter or on www.roadbikerider.com is intended to be, nor should be construed as, “medical advice” or “legal advice.” Consult your physician or attorney to discuss the specifics of any issues you might have. | | |
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