Off-Season Road Bike Skills Refresher
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About this ebook
During the fall and winter seasons, many cyclists taper their road bike training to a maintenance level. These lower-intensity off-season rides provide a great opportunity to incorporate drills to improve road bike handling skills. This article presents techniques and drills you can incorporate during training rides and focused practice to improve road bike handling skills. Using the off-season to focus on bike handling drills, we can start up the next training or racing season more prepared—and with a higher level of confidence, skill, and safety.
Riding drills discussed include Ride the White Line, One-Leg, and other drills to reinforce smooth pedaling and steady bicycle control. Focused practice drills described include the Water Bottle Pickup, Bumping, Hopping, and other drills designed to improve bike handling. Included are twelve figures demonstrating many of the drills and techniques, and two summary tables for quick reference of all the drills and techniques.
Alan Canfield
Alan Canfield is an engineer residing in Panama City, Florida. He holds a Bachelor of Science in Mechanical Engineering from the University of Missouri, and a Master of Science in Mechanical Engineering from the University of Florida. He is a licensed Professional Engineer in the State of Florida. Canfield is a licensed USA Cycling Coach and has been a recreational cyclist and amateur racer for twenty years. He provides coaching, bike fit, and dynamic video analysis services to friends and clients. His client base includes road riders, mountain bikers, and triathletes. Canfield uses Kinovea software for dynamic bike fit and spin analysis. He is active in local road and mountain bike clubs and attends rides, tours, and races across the southeastern United States.
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Off-Season Road Bike Skills Refresher - Alan Canfield
Off-Season Road Bike Skills Refresher
Techniques and Drills for Off-Season Practice
Alan Canfield
Liability Limitations and Disclaimer
The information in this book is intended to supplement, not replace, proper road cycling training and skills development. As with any sport involving speed, equipment, balance, and environmental factors, road cycling poses inherent risk. The author advises readers to take full responsibility for their safety and know their limits. Before practicing the drills described in this article, be sure your equipment is well maintained and properly tuned. Do not take risks beyond your experience, aptitude, training, and comfort level.
Copyright Notice
Copyright © 2012 Alan Canfield
Smashwords Edition
ISBN: 978-1301569786
All rights reserved. Cover photos and design by the author. Interior photos and tables developed by the author. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or photocopy or otherwise, without the prior written permission of the author or publisher.
This book is licensed for your personal enjoyment only. This book may not be re-sold or given away to other persons. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you are reading this book and did not purchase it, or it was not purchased for your sole use, then please purchase your own copy. Thank you for respecting the hard work of this author.
Table of Contents
List of Figures
Training Ride Drills
Awareness
Relaxation
Position
Smooth Circles
Heel Sweeps
Lifts
Knee Sweeps
Ride the White Line
One-Leg
One-Hand
Hands-Free
Training Ride Drills Summary
Practice Drills
Equipment
Paceline Practice
Ankle Grab
Water Bottle Pickup
Parking Turns
Slalom
Bumping
Wheel Touching
Hopping
Practice Drills Summary
Appendix A. Training Ride Dills
Appendix B. Practice Drills
About the Author
List of Figures
Figure 1. Heel Rise
Figure