Contents

       Introduction

       The Basics

       Getting Started

       Preparing to improve your speed

       More about sprinting

       Power and speed

       The principles of training

       Sleep, food and fluid

       Equipment

       Technique & tactics

       The basics

       Smooth pedal stroke

       Drafting

       Hill climbing

       Cornering

       Downhill

       Rain & wet weather

       Windy weather

       Fitness & Training

       The basics

       Anaerobic threshold

       Resistance training

       Training for speed and power

       Over-training and over-reaching

       Stretches

       Stretches – seated back twist

       Stretches – forward bend

       Stretches – calf

       Stretches – seated adductor

       Cross training

       The basics

       Legs – squats

       Legs – lunges

       Legs – hamstring curls

       Legs – bench steps

       Legs – calf raises

       Legs – jump squats

       Shoulders – shoulder press

       Shoulders – rotator cuff

       Shoulders – bent over rowing

       Chest – press-ups

       Arms – bicep curls

       Arms – tricep dips

       Core – front plank

       Core – side plank

       Core – sit-ups

       Core – shoulder bridge

       Core – leg raises

       Core – back raises

       Back – prone back extension

       Workout programme – beginners

       Workout