Cycling Fast - Robert Panzera

Cycling Fast

by Robert Panzera

NEW, 232 pages

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About Cycling Fast

• Choosing the right race for your skills, talent, and experience
  
• Preparing your body and preparing your mind
  
• Nutrition for training, racing, and recovery
  
• Bike-handling skills for various conditions, environments, and terrains
  
• Race-day strategies

About Robert Panzera

Robert Panzera, MA, is a USA Cycling certified coach and NSCA-certified strength and conditioning specialist. In 2009 he received his master’s degree in kinesiology with a specialization in biomechanics. Panzera is a competitive cyclist in road, track, and cyclocross events. He is the owner and operator of Cycling Camp San Diego (CCSD), which specializes in week-long training for serious road cyclists. The camp is particularly popular with performance cyclists who want to make the leap to racing. During the camps, participants typically ride more than 60 miles per day with total elevation gains of 4,000 to 8,000 feet. Panzera and CCSD take pride not only in physically training cyclists but also in preparing them to race via instruction in bike handling, nutrition, and cycling psychology.

Reviews of the Book

"Coach Panzera helps riders go faster. Quoting the wisdom of past and current cycling legends, he enlivens racing and makes it accessible to the aspiring competitor. Cycling Fast provides the foundation for a lifelong sport."

Arnie Baker, MD -- Six-Time National Champion, Eight-Time U.S. National Record Holder

“There is no greater feeling in cycling than having your meticulous preparation pay off through the accomplishment of a major goal. And if your goal is better riding or racing, then Cycling Fast is the tool you need.”

Neil Shirley -- Professional Cyclist

“If you’re serious about improving your speed, power, and endurance, then you must read Cycling Fast. Robert Panzera has produced a well-written and informative training book that will help move your cycling to the next level.”

Shannon Sovndal, MD -- Author of Cycling Anatomy and Fitness Cycling; Team Physician, Garmin-Transitions Professional Cycling Team

About Cycling

Cycling, also called bicycling or biking, is the use of bicycles for transport, recreation, or for sport. Persons engaged in cycling are cyclists or bicyclists. Apart from ordinary two-wheeled bicycles, cycling also includes riding unicycles, tricycles, quadracycles, and other similar human-powered vehicles (HPVs).

Bicycles were introduced in the 19th century and now number about one billion worldwide. They are the principal means of transportation in many regions.

Cycling is an extremely efficient mode of transportation optimal for short to moderate distances. Bicycles provide numerous benefits compared to motor vehicles, including exercise, an alternative to the use of fossil fuels, no air or noise pollution, much reduced traffic congestion, easier parking, greater maneuverability, and access to both roads and paths. The advantages are at less financial cost to the user as well as society (negligible damage to roads, and less pavement required). Criticisms and disadvantages of cycling include reduced protection in crashes, particularly with motor vehicles,] longer travel time (except in densely populated areas), vulnerability to weather conditions, difficulty in transporting passengers, and the skill and fitness required.

In many countries, the most commonly used vehicle for road transport is a utility bicycle. These have frames with relaxed geometry, protecting the rider from shocks from the road, and easing steering at low speeds.

Road bikes tend to have a more upright shape and a shorter wheelbase, which make the bike more mobile but harder to ride slowly. The design, coupled with low or dropped handlebars, requires the rider to bend forward more, utilizing stronger muscles and reducing air resistance at high speed.

The price of a new bicycle can range from US to more than US,000 (the highest priced bike in the world is the custom Madone by Damien Hirst, sold at 0,000 USD),depending on quality, type and weight (the most exotic road bicycles can weigh as little as 3.2 kg (7 lb)). Being measured for a bike and taking it for a test ride are recommended before buying.

The drivetrain components of the bike should also be considered. A middle grade dérailleur is sufficient for a beginner, although many utility bikes come equipped with hub gears. If the rider plans a significant amount of hillclimbing, a triple-crank (three chainrings) front gear system may be preferred. Otherwise, the relatively lighter and less expensive two chainrings may be better. Much simpler fixed wheel bikes are also available, and may be more suitable for commuters.

Many road bikes along with mountain bikes include clipless pedals to which special shoes attach, via a cleat, permitting the rider to pull on the pedals as well as push. Other possible accessories for the bicycle include front and back lights, bells or horns, disc brakes, child carrying seats, cycling computers with GPS, locks, bar tape, fenders (mud-guards), baggage racks, baggage carriers and pannier bags, water bottles and bottle cages.

For basic maintenance and repairs, cyclists can choose to carry a pump (or a CO2 cartridge), a puncture repair kit, a spare inner tube, and tire levers. Cycling can be more efficient and comfortable with special shoes, gloves, and shorts. In wet weather, riding can be more tolerable with waterproof clothes, such as cape, jacket, pants and overshoes.

Items legally required in some jurisdictions, or voluntarily adopted for safety reasons, include bicycle helmets, generator or battery operated lights, reflectors, and audible signaling devices such as a bell or horn. Extras include studded tires and a bicycle computer.

Bikes can also be heavily customized, with different seat designs and handle bars, for example.

Cycling Fast