Haynes Catalogue 2017

Hardback 270 x 210mm 224pp 400 colour illustrations

ISBN: 978 1 78521 075 4 Book No: H6075 Haynes RRP: £22.99 Pub Month: January 2017

Road Cycling Manual The ultimate guide to preparing you and your bike for the road by Luke Edwardes-Evans

The Road Cycling Manual is a comprehensive, practical guide for all riders. Whether you are new to cycling or already taking part in competitive events, this illustrated book, packed with vibrant photography, covers every aspect of modern road cycling, from the choice of bike, set-up and fitness training, through to riding techniques and bike maintenance. Featuring step- by-step practical sections and at-a- glance training programmes, this manual will provide riders with the knowledge they need to enjoy the sport and to get the maximum from themselves and their bikes.

16 17

Road Cycling Manual The world of road cycling

Sportives and challenge rides Sportives, also known as gran fondos , are the fastest-growing branch of cycle sport. Although not strictly a race, a sportive is individually timed and usually takes place on open roads with marshals or direction arrows. Distances can be from 50 to 250km, often with multiple ride options on the day. There s a trend towards longer events that are a challenging test of endurance as well as average speed. Closed-road sportives are rare but popular, and can attract fields in the tens of thousands. Many new converts to cycling are drawn to sportives as they offer a similar challenge to running a marathon. A few months serious training is required for anything over 100km, while the clothing and bikes can be high-tech but affordable. Cyclists set off in groups but can ride solo or in bunches. Many prefer to ride alone or move between groups. A timing chip records each rider s time, which can usually be accessed online after the event. Some sportives are based on the great one-day classics and stage races. The daddy of them all is the Étape du Tour, which is an annual closed-road sportive along one of the mountain stages of the Tour de France. It s usually a sell-out, with more than 10,000 entrants. There are other legendary sportives across Europe and increasingly in the UK and USA.

Why you should enter a sportive n You ll have a great day out on signposted scenic

roads with food stops. n You can ride with other cyclists or solo it s up

to you. n You can challenge yourself to set a target time

or average speed. n There are no losers everyone who finishes gets

a medal and a time. n If you have a problem there s usually technical

and medical support. n They re a chance to ride in another region or

abroad.

Everyone s a winner in a sportive!

The Étape du Tour sportive follows a stage of the Tour de France on completely closed roads.

Sportive and challenge rides have introduced competitive cycling to thousands of new riders.

142 143

Road Cycling Manual

Four popular turbo-training sessions Bike handling Being in control of the bike won t only make you a safer cyclist, it ll greatly enhance your enjoyment of every ride. There s nothing like feeling at one with the machine as you lean it over through a corner or tuck-in on a fast descent. Riding out of the saddle is also very satisfying but can take some practice before it comes naturally. Learning how to brake hard without locking the wheels is another skill that cyclists never stop trying to perfect. Road bikes, even budget models, are light machines compared to mountain bikes or hybrids, and the transition from fat tyres to skinny ones can be unnerving. A road bike feels lively, with quick steering and a firm ride that transmits every rough patch and jolt through the bars and saddle. One of the first things a road rider learns is how to scan the road ahead and weave around unwelcome patches and potholes. Everyone hits a pothole from time to time the best outcome is to see it and react fast enough to prevent a puncture, damage to the wheel or, at the very worst, a crash. After a few rides on a road bike most riders thrill to the extra feedback and responsiveness compared to an MTB. Not only do you go faster for the same level of effort, but a road bike will transport you all day in comfort. Lack of confidence is one the biggest factors contributing to people giving up cycling, as it s no fun feeling vulnerable when riding in traffic, in the wet or at speed along twisty roads. So

1 Training ride If road riding is impossible this is a session that can take its place. Between each segment, ride easily on a low gear for five minutes. Build up the intensity as the session progresses by maintaining a cadence of 80 100rpm but changing up the gears to increase the resistance. Total ride time is up to you but it can be as long as 2hr 30min.

n 55min at 65 79% MHR. n 40min at 70 75% MHR. n 25min at 75 80% MHR. n 10min at 80 85% MHR.

2 Threshold A hard one-hour session the equivalent of Level 3, which would be similar to just above time trial effort. Only do this when you re feeling rested and fresh and after a longer than usual warm-up. Put in five minutes easy riding between each hard segment.

n 10min at 75 80% MHR. n 2x5min at 80 85% MHR with 1min easy in between. n 3x2min at 85 90% MHR with 30sec easy in between. n 6x1min at 90 95% MHR with 30sec easy in between.

3 Sprint A 35min session that s great for short full throttle efforts. Pedalling should be at least 80rpm on a gear with reasonable resistance. Concentrate on holding your pedalling technique and not moving your upper body. Can be added to a regular ride turbo session or after a good warm-up.

n 15sec at 100% MHR sprint. n 2min 45sec recovery after each sprint. n Repeat up to 10 times with 5min recovery between each.

4 Steps Short but hard and full-on. Like the sprint session so could be added to another turbo session of moderate intensity. Great for leg speed and top end. If you do more than one set add five minutes easy riding in between.

n 15sec sprint with 45sec easy. n 30sec sprint with 30sec easy. n 45sec sprint with 15sec easy. n 60sec sprint with 60sec easy. n 45sec sprint with 15sec easy. n 30sec sprint with 30sec easy. n 15sec sprint with 45sec easy.

All these sessions should begin with 5 10 minutes warm-up on an easy gear, building up to a cadence of 100 with a couple of sprints thrown in. By the time you start the session for real you should be sweating freely and breathing deeply.

Turbo training tips It s best not to turbo train near bedtime as it can take a few hours to come down from a high intensity effort.

Turbo training makes you hot and sweaty. Wear cycling shorts and a thin undervest. Drape a towel over the bars to catch sweat and mop your brow. Have a drink ready nearby too.

Your turbo training kit should include a towel and something to drink.

Fitness and training

Learn to scan the road ahead for potholes or gravel.

Mastering skills like riding out of the saddle will make you a faster and safer rider.

58 59

Road Cycling Manual The bike

treads can all add to the desirability of a clincher tyre. Just picking up and handling a tyre can tell you a lot about the weight and suppleness of the materials used. Inner tubes should match the tyre for size and width, and don t forget to use the presta valve version which is standard fitment on road rims with smaller holes. Presta valves have to be opened before air is added and that involves carefully unscrewing a little barrel down a threaded metal stalk poking out of the valve body. Care must be taken not to bend this stalk or when pushing on the head of the pump. It s worth paying extra for a quality lightweight inner tube to go with light clincher tyres, as the tube will keep the total rotating weight down and move better with the tyre.

Tubeless tyres Clincher tyres without an inner tube, tubeless tyres are popular on mountain bikes but remain a niche interest on the road. Tubeless tyres can only be used with a dedicated tubeless rim, which resembles a regular clincher rim with raised sides and a hook to retain the tyre. But instead of rim tape covering the spoke heads the tubeless rim has an additional aluminium or carbon bed above the spokes, creating a sealed chamber when the tyre is fitted and inflated. Pressure in the tyre, combined with the airtight rim, ensures that no air can escape. Small punctures can be plugged instantly with tyre sealant. There s much to be said for the tubeless tyre, but the conservative world of cycling has been slow to abandon the almost universal clincher and

Clincher or wired-on tyres The most common type of bike tyre, the clincher is an open cover with a steel or synthetic bead that, when mounted and inflated around an inner tube on the rim, engages with a hook running around the rim sides. The carcass of the tyre is made up of thin layers of fabric, either natural or man-made, laid in plies with the individual threads running perpendicular to each other. The quality and quantity of the threads is indicated by the number of threads per inch, marked as TPI on the sidewall or technical data sheet. The greater the number, the more supple and responsive the tyre. Exotic materials can be used to reduce the weight and improve the performance of a clincher tyre. Kevlar beads and puncture protection strips, aramid carcasses and twin compound

Tyre sizes, widths and pressures

The tyre size should correspond to the size of the wheel, which for a road bike will normally be 700/622 (700c/622mm). On the side of the tyre or on the packaging the tyre size will be displayed

as 700c x 23c or 23-622 , the 23 referring to the tyre width. Tyre width will give an indication as to the volumetric size of the tyre, which for road bikes can range from 18c to 35c. Wider rim widths on quality wheels have made tyres of 25c or even bigger very popular in recent times. Running a fatter tyre at lower pressures can greatly enhance the comfort of the ride with little effect on the rolling resistance. It s a fallacy that a narrower tyre rolls faster than a fatter version. If the pressures and construction are the same the fatter tyre suffers from less deflection, resulting in lower rolling resistance than a skinny tyre. Tyre pressure depends on the type of tyre, the weight of the rider and the state of the roads. It s well worth experimenting with different tyre pressures, typically on a road tyre from 70 120psi (4.8 8.2bar). The pressure limits of the tyre should be marked on the sidewall, and the only way to achieve higher pressures is with a track or floor-mounted stirrup pump with a gauge in psi or bar. Pumping the tyre up to its maximum can result in a harsh ride and won t make the bike any faster.

A tyre of 25c or more can ride at lower pressures with no loss of rolling resistance.

Tyre information is displayed on the

side on the packaging.

Use a stirrup pump with a gauge to ensure

tyres are pumped to the

desired pressure.

High-quality performance clinchers feel light and supple in the hand.

Use inner tubes with presta valves and make sure the valve stem is long

enough for your rims.

A tubeless rim is airtight

once the tyre is

inflated.

New Titles - January 2017

Other great titles available:

Book No: H5310 Haynes RRP: £21.99

Book No: H5481 Haynes RRP: £22.99

Book No: H6119 Haynes RRP: £14.99

Triathlon

Sean Lerwill

How to train and compete successfully

Haynes

Manual

Sean Lerw ill

Triath lon

M anual

Haynes Publishing Sparkford, Yeovil, Somerset BA22 7JJ, UK Tel: +44 (0) 1963 440635 Website: www.haynes.com

ISBN 978 0 85733 856 3 £12.99 rrp

Interest in triathlon has vastly increased in recent years and this is now one of the most popular ways of getting fit. Most people approach the sport with experience of one discipline and then master the other two over time.

This all-encompassing manual is aimed at both newcomers who have decided to give triathlon a go, and those who have already tried one or two triathlons and wish to improve. It looks at each sport separately before combining all three in preparation for competitions at all levels, from local sprint triathlons to gruelling Ironman events.

Covering everything from nutrition and motivation to injuries and conditioning training, the Triathlon Manual will encourage readers to train, compete and gain a real sense of achievement.

n Planning: weekly training programmes to fit around a working day, individual and combined sessions, season designs, phases and periodisation.

n Training the mind: how to stay motivated and achieve your goals.

n Energy systems: how the combination of the three systems aids a triathlete throughout all stages and lengths of triathlons.

n Conditioning: strength training, stretching and functional conditioning.

n Competitions: sprint, indoor and Olympic triathlons, the Ironman.

n Injuries: stress, over-training and recovery techniques.

Sean Lerwill is author of the Running Manual and the Royal Marines Fitness Manual for Haynes. He has written numerous fitness articles for newspapers, magazines and websites, including The Independent, Men s Fitness, Men s Running and Men s Health.

H5856

Triathlon Haynes

Manual Running Manual How to run

➜ Forefoot strikers The other 20% of runners are forefoot strikers. This simply means that the ball of their foot is the first part of the foot to

strike the ground. Due to the heel being missed out of the foot

strike, these runners have a slight forward lean to their style and take short, quick steps. Their cadence is therefore slightly quicker than in heel striking (which is a good thing).

Speed of legs Your leg speed should be fast (high cadence), perhaps faster than you might expect for a long slow run. A higher cadence will allow you to run faster as you become fitter. Many runners make the common mistake of thinking that bouncing gives them more air time, which makes them feel less tired. This may be true, but the air time actually wastes energy on upward propulsion instead of forward propulsion, meaning that your run will take you longer. The opposite is actually advisable: cut down the bounce, which will in turn reduce the time your feet are in contact with the ground and make you run faster. However, you may fatigue quicker. Regardless, bouncing isn t a good running technique and isn t advisable.

Feet leading the legs The legs should be led by the knees rather than the feet. The foot landing in front of the knee is how we humans run naturally downhill, because it acts as a brake to slow us down. The same is true if the foot lands in front of the body on the flat, braking the body and thus wasting built-up forward momentum.

Knee lift Dependent on the type of running being trained for, knee lift is very important. Sprinters require higher knee lift to increase power, so that when the leg is driven downwards into the ground it propels the body forward faster and harder. For a distance runner, however, knee lift should be low, as it s more efficient so will burn less energy, which in turn delays fatigue.

Breathing Whether you re an Olympic athlete or a first-time runner, when you run you get out of breath. This is because as our body moves faster it requires more oxygen. With any exercise, running included, our muscles need more energy, and the body meets this need by supplying them with oxygen-rich blood, which allows oxidative glycolysis (a method of making energy) to take place.

Most of us breathe in a ratio matching our speed, and do this without conscious thought. We mostly breathe in a 2:2

rhythmic ratio, ie two steps as you inhale, and two more steps as you exhale. Breathing in a 3:3 ratio often occurs for a slow run, whereas very fast running can mean a 2:1 or even a 1:1 ratio, although a 2:2 is still much more common.

Furthermore, most runners naturally breathe through both the nose and the mouth, neither nose nor mouth being considered more correct . Top coaches suggest whatever is natural to you and works best, and believe that adjusting your breathing pattern won t make you a better runner. Simply put, breathing is a natural process, and so is getting out of breath!

Common gait mistakes Tension If any part of the body is overly tense or rigid, then precious energy is being wasted. A relaxed running style will make you faster and, more importantly, ensure you last longer. The most common mistakes are tensing the neck and jaw, especially when working hard; clenched fists or rigid knife hands are also common mistakes. Try to avoid these at all costs relaxed hands, relaxed forearms and a relaxed jaw ensures natural breathing.

Arms Like all running styles, what feels natural is best. Therefore swing the arms naturally like pendulums for distance running. Unless you re sprinting, when power generation is required, there s no need to force the movement. Furthermore, any arm swing, whether you re sprinting or running long-distance, should be at the side of the body and not across the chest. Swinging across the chest can restrict breathing and cause imbalance.

Exhaling as the left foot strikes is most common, and is

believed to help avoid a stitch, whereas breathing out

on the right foot is thought to encourage a stitch.

54 55

Foot strike

➜ Heel strikers The majority of all runners (around 80%) are heel strikers meaning that the first part of the foot to strike the ground is the heel. Following this, the foot rolls on to the toes to push off into the next stride. Core strength and stability is particularly important when heel striking, as it protects the back. Therefore heel strikers should ensure the abs are tight, which keeps the torso upright, spine straight and core engaged.

Hips The hips should be straight on and should not rotate overly. In theory they should stay in line with the shoulders, but for some runners, particularly women, this can be difficult. Additionally, they should only move forward in the same plane as the run. Sideways movement (swinging of the hips) is unnecessary and will only slow you down.

Shoulders As difficult as it may be, the shoulders must stay relaxed. This is often very difficult for bodybuilders and sportsmen. The problem is that rigid shoulders rotate the upper body in the opposite direction to the hips, which therefore slows the pace, wastes energy and can cause unsteadiness all of which lead to a slower run.

Posture A natural relaxed posture is one of the most important things to remember as a runner; the key is to stay upright and not to slouch. However, as the core gets tired this can be extremely challenging. The key is to train the core with specific conditioning exercises to ensure it doesn t let you down during runs (see Chapter 11).

50_59_Running_C4_CMYK.indd 54-55 31/10/11 14:30:40

Running Manual Warm-up, cool-down

9 10

Abdominal stretch

Calf stretch Hip ﬂ exor stretch ITB stretch (best performed with a foam roller)

Back stretch

➜ A form of iliotibial band stretch can be achieved by performing the quadriceps stretch described above and then raising the foot of the lower leg and hooking it over the knee of the upper leg. Repeat for the opposite leg. Stretch should be felt down the outside of the leg closest to the fl oor

➜ Lie fl at on your front and place hands under the shoulders as if you re going to do press-ups. Push down through the hands as if performing a press-up but don t allow the hips and legs to rise off the fl oor, ie rotate through the lower back. Try to straighten the arms as far as possible without raising your hips off the fl oor. Stretch should be felt through the abdominals at the front of the lower torso.

➜ Lie fl at on your back, arms outstretched to your sides as if on an imaginary crucifi x. Take one leg across the body (for example the right leg) and try to get the foot of that leg as far up towards the opposite hand as possible. To increase the stretch, allow the left hand to touch the right shoulder. Repeat on the opposite side. Stretch should be felt around the middle of the spine.

98 99

11 Standing groin stretch

Separate stretch sessions

To really make the most of developmental stretching, it s worth planning-in some specifi c stretching sessions. Yoga classes are often a good way of increasing fl exibility, especially if you re not good at motivating yourself for stretching sessions. Otherwise 20 30 minutes sat on the fl oor in front of the TV performing a number of maintenance stretches is an easy alternative.

➜ Pushing with straight arms against a wall or partner, place one foot in front of the other about shoulder-width apart. The rear leg should be straight, front leg bent. Your body should be at an angle of about 45°. Force the heel of the rear leg into the fl oor. To increase the stretch, move the rear leg further away from the body without bending it. Repeat stretch for opposite leg. Stretch should be felt at back of rear lower leg.

➜ Kneel on the fl oor, then step forward with the right foot into a lunge-like position with the left knee rested on the fl oor. Place your hands on your hips and gently push the hips forward. Repeat stretch for opposite leg. Stretch should be felt at the top of the thigh, in the hip of the forward leg.

➜ Stand with feet 1½ times shoulder-width apart. Take hold of your ankles and place your elbows on the insides of your knees. While keeping the back straight, feet on fl oor and hands on ankles, use the elbows to push through the knees, fl attening the legs out and stretching the groin. You should feel a stretch on the inside of both legs.

88_101_Running_C8 CMYK.indd 98-99 31/10/11 14:33:40

£12.99 / US$21.95 / CAN£25.95

UPDA TE

Book No: H5856 Haynes RRP: £12.99

Running

Sean Lerwill

A step-by-step guide

Haynes

Manual

Sean Lerw ill

R u n n in

g M anual

Haynes Publishing Sparkford, Yeovil, Somerset BA22 7JJ, UK Tel: +44 (0) 1963 440635 Website: www.haynes.co.uk

ISBN 978 0 85733 856 3 £12.99 rrp

Running is one of the most popular ways to stay fit. Although it may seem that we can all run , there is so much to learn, whether for beginners or seasoned runners.

The Running Manual covers everything from sprinting to marathons, from how to train to what to wear. It includes the detailed physiology on how energy systems work and how nutrition should be approached prior to and during training and races.

This manual will appeal to all levels, whether young or old, new or experienced, male or female.

n Types of running Sprinting, middle distance, long distance and ultra-endurance.

n Current trends From treadmills and triathlons to barefoot and extreme conditions.

n How to run The perfect gait , posture, pronation and supination, orthotics and trainers.

n Energy systems PCR, anaerobic gylcolysis, aerobic gylcolysis, food vs body breakdown.

n Conditioning Covers types of training, muscles, specific exercises, rest days and overtraining.

n Other content Includes training programme examples, the psychology of running, the marathon, nutrition and hydration, kit and equipment, running needs for women, injuries and rehab.

Sean Lerwill, author of the Haynes Royal Marines Fitness Manual, has always been a keen runner and believes that running has helped him to achieve in every area of life personal, sporting and career. He won his first 400m County Championship at the age of 14 and represented the South-West in the National Schools Cross Country at 16. While serving in the Royal Marines he ran in the United Services Cross Country League and represented the Royal Navy at Aquathlon. He works as a personal trainer and sports model and has written for and appeared in numerous publications, including The Independent, Men s Fitness, Men s Health, Men s Running and Runner s World.