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Insta-Kit On-Bike Workouts Performance - CY130
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Multiple Authors•10 articles•Item #CY-130 Get 10 of our best and most popular training articles and presented so you can start your program now! This kit focuses on on-bike, pre-season conditioning programs to improve cycling performance starting with a guide to help you classify and plan your workouts. Detailed are specific training to improve cadence, climbing and build race intensity followed by program consideration for specific cycling events. Includes an index of each article and how you can use it to establish your program. On-bike Article Index #1: Cyclist Guide to Classification and Planning of Workouts #2: Getting Ready for the Season- Cycling Cadence: Some Thoughts on "Optimal" Spin Rates #3: Building Race Intensity-Part 1 #4: Building Race Intensity Part 2 #5: Tapering for the Competitive Cyclist #6: Climbing-Making to the Top #7: How to Train for the Points Race #8: 8 Week Stage Race Plan #9: Establishing a Beginning 12 Week Criterium Program #10: Getting Ready- 20 Week Season Plan Made Simple!
Insta-Kit On-Bike Workouts 2 Performance - CY144
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Multiple Authors • 10 articles • Item CY144 • $11.95 This kit is an update and provides all new information based on our original on-bike workout performance Insta-kit. Detailed is specific training to improve cadence, climbing and build race intensity followed by program considerations. It includes an index of each article and how you can use it to establish and develop your program.
Insta-Kit Off-Bike Workouts Performance - CY129
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Multiple Authors•10 articles•Item # CY-129 Get 10 of our best and most popular training articles and presented so you can start your program now! This kit focuses on our very best off-bike programs to improve cycling performance. Detailed are weight training, flexibility and plyometric jump training programs to improve your strength and power endurance, year round. Includes an index of each article and how you can use it to establish your program. Off-bike Article Index #1: Strength Training Exercise Program for Cycling-Building the Base, #2: Strength-Training Exercise Program for Cycling-Increasing Strength, John #3: Power Strength Training Program for Cycling-The Final Prepatory Phase #4: Power Strength Training Program for Cycling-Peak Competitive Training #5: Strength Training Program for Cycling-Transition Phase #6: Strength training for Cycling- Lift Like an Athlete #7: Single Leg Strength A New Approach to Your Off-Season Program #8: Non-Traditional Weight Training for the Endurance Road and Mountain Cyclists #9: This Season, Add Flexibility Training to Your Cycling Program #10: Hill Running and Jump Training
Insta-Kit Off-Bike Workouts 2 Performance - CY145
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Multiple Authors • 10 articles • Item CY145 • $11.95 This kit is an update and provides all new information based on our original off-bike workout performance Insta-kit. Detailed are weight training, core, posture/flexibility and plyometric jump training programs to improve your cycling-specific strength and power endurance, year round. It includes an index of each article and how you can use it to establish and develop your program.
Insta-Kit Developing Junior Cyclists - CY146
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Multiple Authors • 10 articles • Item CY146 • $11.95 Junior cyclists are not miniature adults. They have their own unique profile of development based on skills acquisition, physiological, psychological and social considerations. In addition skill acquisition and training is related to growth, development and gender. Applying adult training strategies to these young athletes is doing them a disservice that can lead to injury, burnout and an overall bad cycling experience. This kit takes an integrative look at how the young cyclist develops and provides programming and training information tailored specifically to the junior cyclists. As a parent or mentor by developing a basic understand of the underlining issues facing the junior rider you can nurture this developmental process to obtain optimal performance and avoid injury and have fun doing it.
Insta-Kit Cycling Planning and Periodization - CY147
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Multiple Authors • 10 articles • Item CY147 • $11.95 Planning is the process of scheduling training rides, competitions and recovery to improve cycling performance and achieve performance goals. Periodization is applying science to the planning process. Because of the individualization of the planning process the cyclists must understand and apply all the variables that go into this process so that s/he can design it to their own very specific needs. This can be done on their own or with a coach. The planning and periodization process is the most critical aspect of the athlete/coach relationship. The information presented in this kit covers all aspect of this process so that the cyclists can gain an appreciation of what is important and to be able to communicate with their coach during this process to achieve maximum benefits or go it on their own. We hope this kit gives you the ability to obtain optimal performance and avoid overtraining.
Insta-Kit Cycling Physiology - CY150
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Multiple Authors • 10 articles • Item CY150 • $11.95 According to cycling physiologist Sean Wilson, Ph.D., "Our bodies are composed of many different physiological systems including muscles, metabolism, heart, lungs, nerves, hormones, intestines, and skin. These various physiological organs and systems work together to maintain the normal function or homeostasis, of our bodies while we are riding." This kit takes an integrative look at how your body reacts and adapts to cycling training. This response is different for a novice rider, master athlete and elite cyclist. By developing a basic understand of the underlining physiology of cycling we hope this kit gives you the ability to obtain optimal performance and avoid injury.
Insta-Kit Cycling Overtraining Avoidance and Non-Nutritional Recovery - CY149
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Multiple Authors • 10 articles • Item CY149 • $11.95 Cycling is based on the concept of stress application and recovery from the stress to improve performance, but if recovery is incomplete the chance of overtraining increases. Managing this critical balance is the cyclist’s biggest challenge. Overtraining leads to reduced performance and possible injury and illness. Recovery comes in many forms with sound nutritional practices and in some cases supplementation a key strategy in recovery. This kit presents the concepts of overtraining and methods of recovery beyond nutrition. We hope this kit gives you the ability to obtain optimal performance and avoid overtraining.
Insta-Kit Biomechanics - CY148
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Multiple Authors • 10 articles • Item CY148 • $11.95 According to cycling coach Michael Lovegren “biomechanics is the study of motion and the effects of forces relative to the human body; a field that combines discipline of physiology and engineering mechanics, which utilizes tools of physics, mathematics, and engineering to describe the properties of physiology”. The goal of cycling biomechanics is to optimally combine the rider with the bike for maximum pedaling efficiency to gain maximum benefits of bike fit, effective pedal mechanics based on the individual cyclist anatomical make up and the physiology necessary to produce force (power) to move the bike utilizing the lowest amount of oxygen consumption. The goal is to position the cyclist where he/she will have the lowest amount of oxygen consumption while maintaining optimal power production which is known as efficiency. We hope this kit gives you the ability to obtain optimal performance and avoid injury.
Insta-Kit Bike Fit – CY143
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Multiple Authors • 10 articles • Item CY143 • $11.95 Cyclists come in all shapes, sizes and with specific “issues” that make finding the right fit for their bike critical in order to enjoy high performance, injury free cycling. With all the variety of different types of bikes on the market, fitting has become a complex process that has created a new profession to insure cycling fitting success. There are several schools of thought in bike fitting centered on getting the athlete to fit the bike by enable anatomical modification through exercise intervention or to fit the bike to the athlete through external modifications such as the use orthopedic devises. We hope this kit gives you important information to make the right choices.
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