Cycling Anatomy-2nd Edition

From steep inclines to slick terrains, Cycling Anatomy, Second Edition, will ensure you are prepared for every challenge that comes your way.

Using the same methods that elite cyclists use, you can employ this well-rounded collection of 89 strength and conditioning exercises to maximize cycling power, speed, and endurance to improve your cycling performance. Each exercise includes clear step-by-step descriptions and full-color anatomical illustrations that highlight the primary muscle being used. You’ll find dozens of variations that use a wide range of training equipment so you can modify exercises to target specific areas, and minimize common cycling injuries.

The Cycling Focus section of each exercise includes illustrations of the active muscles involved in cornering, climbing, descending, and sprinting to show you how the exercises are fundamentally linked to delivering maximum power to the pedals. Using tried-and-true strength training principles for all parts of the body, Cycling Anatomy will help you develop a training plan based on your individual needs and goals.

Whether you’re training for an upcoming century ride or just want to top that killer hill with strength to spare, Cycling Anatomy will help you reach top performance, avoid injury, and ensure you get the most out of every ride.

AUDIENCE
Cyclists, personal trainers, and coaches who train cyclists.

Chapter 1.The Cyclist in Motion
Chapter 2. Strength Training Principles
Chapter 3. Arms
Chapter 4. Shoulders and Neck
Chapter 5. Chest
Chapter 6. Back
Chapter 7. Core
Chapter 8. Leg Isolation
Chapter 9. Leg Complete Power
Chapter 10. Whole-Body Training for Cycling

Shannon Sovndal, MD, FACEP, is a board-certified emergency physician and a fellow of the American College of Emergency Physicians (ACEP). He attended medical school at Columbia University in New York and completed a residency in emergency medicine at Stanford University.

Sovndal’s ties to elite-level cycling run deep: He was a team physician for the Garmin-Sharp Professional Cycling Team for seven years, has worked most every major race in Europe and the United States, and has written two books on cycling (Cycling Anatomy and Fitness Cycling). He founded Thrive HFM (Health–Fitness–Medicine) in 2005, an elite-level training business through which he offers personalized and interactive sports training and wellness management.

Sovndal has worked extensively in prehospital medical care, including EMS, fire service, and tactical medicine. He currently is the medical director for Med Evac (Rotor Wing Service) and multiple fire departments in Colorado. He is a state-certified fire fighter and provides care for the Denver FBI Tactical Team. He serves on the board of directors for the Association of Air Medical Services (AAMS) and is the medical director for the Rocky Mountain Tactical Team Association (RMTTA).

Sovndal lives in Colorado with his wife, Stephanie, and four children, Soren, Theron, Saveah, and Elias.

ADAPTATION
The general adaptation syndrome (GAS) provides the fundamental construct for conditioning and weight training. Developed and published in 1950 (Selye 1950), it remains a fundamental paradigm today. I recommend reading the original article. The GAS is made up of three phases: alarm reaction, adaptation, and exhaustion. The human body likes to maintain homeostasis. It constantly works to resist change and remain at rest. Every time the body experiences a new stress—such as a longer-than-normal bike ride or weightlifting—the body becomes “alarmed.” The stressor disturbs the natural homeostasis and moves the body out of its comfort zone. Phase 2 occurs when the body tries to mitigate the stress by adapting to it. The body will reach a new, higher level of homeostasis as a result of the adaptation. Ideally, as you train, you'll repeat phases 1 and 2 to continually improve your level of strength and fitness (figure 2.1).