"7-Week Cycling for Fitness" by Chris Sidwells (Repost)

Want to tighten that torso in time for summer? Or simply want to get into the great outdoors? Get fit and fast in just 8 weeks with a variety of cycling programmes ideal for any fitness level. This guide will get you back on the bike.

Clear straightforward advice on choosing your bike, equipment and clothing, and tips and techniques for cycling efficiently and safely.
Photographs demonstrate technique, safety tips keep you on that saddle and nutritional tips ensure you've got enough fuel.

Contents
Gett ing Started
Why cycle?
Bikes and Equipment
Buying a bike
Shoes and pedals
Equipment and accessories
What to wear
Cycling indoors
Cycling Skills
Setting your riding position
Braking and changing gear
Cornering
Efficient pedaling
Safety
Safety in traffic
Fitness, diet, and exercise
Principles of training
Diet and nutrition
Warming up, cooling down
Core exercises
Upper body exercises
How fit are you?
The program
Following the program
Week one overview
Stamina booster
Quick spin
Power pushes
Long leisurely ride
Week two overview
Basic hills
Corner pushes
Relaxed spin
Long ride
Week three overview
Hard and easy
Extended utilization
Sprints
Group ride
Week four overview
Rejuvenation
Hill sprints
Adventure ride
Week five overview
Flat threshold repeats
Ins and outs
Standing starts
Utilization repeats
Week six overview
Hill threshold repeats
Deep muscle repeats
Group repeats
Utilization ride
Week seven overview
Ascending repeats
Putting it all together
Race yourself
Explore the possibilities
chall enges
Cycling vacation
Off-road cycling trip
Long-distance ride
Time trial
Mountain bike race
Bike care and repair
Cleaning your bike
Routine safety checks
Repairing a puncture
Troubleshooting
Anatomy of a bike
Resources
Index and Acknowledgments