Every cyclist craves speed. With Get Fast!, you have Bicycling magazine’s trusted authority on training, racing, and weight loss, Selene Yeager, showing you how. You’ll be privy to Selene’s own speed secrets, as well as the latest performance strength, fuel, and gear insights from the world’s top trainers, nutritionists, physiologists, and aerodynamic authorities. Pedal stroke by pedal stroke and breath by breath, you’ll discover how to:
Clip those chicken wings: Pulling your elbows close to your body can shave your wind resistance enough to increase your speed 1/2 mile per hour faster, without working any harder. Plus get 19 other ways to easily go faster on your next ride!
Get a taste—literally—for speed. And don’t worry, pasta is on the Get Fast! menu. In Get Fast!, you’ll find easy-to-digest tips on what to eat and when to eat it so you hit your macronutrient carb-protein-fat targets for both performance and weight loss. From daily and weekly menus to carb and protein finders, this is truly fast fuel. BONUS: Supplemental Speed–3 legal performance enhancers that elite riders swear by.
The überpro setup with the handlebars 8 inches below your saddle is impressive in the bike rack at the café. But unless you’re racing for 3 weeks in France each July, you likely don’t have the flexibility to ride that kind of drop. A higher bar height will open up your torso-to-hip angle, giving you more room to breathe and less neck and back pain, so you can ride faster and longer. Just dropping your bars this much below the top of the saddle will help you ride faster. Lowering your riding position can save you 3 to 5 minutes in a 24-mile time trial, according to training guru Allen Lim, PhD.
Get Fast! delivers! This is the first no BS compendium of highly effective training science and proven methodology. Selene Yeager gets on with the point quick and gives the reader the tools to improve today with the inside skinny on the tricks of pros and the nuggets of cutting-edge sports science without all the fluff. This entertaining and well-thought-out book is certain to impact your performance immediately. I wish there were a book like this when I started racing!
Two-Time USA National Mountain Bike Champion
Solve this two-sided equation with the exclusive explosive Get Fast! core plan, plyo workout, and ideal body weight calculator. The best news: The fully illustrated workouts require only 15 minutes and your muscles will respond after the first session, according to Stuart Phillips, PhD, a professor at McMaster University in Hamilton, Ontario.
Heart rate training and power-meter protocols are sure to pump up your need for speed. You’ll also find four exclusive training plans from James Herrara, founder of Performance Driven Coaching, to help you hill climb, time trial, crit race, and century ride faster than you .have before!
PLUS, Get Fast! taps into your powerful turbo: your brain. The latest neuroscience reveals mind over muscle is for real. Flex your mental strength and use Chinese breathing techniques to squeeze out more speed.
Try them all FREE for 21 days! Click here!
Is your pedal stroke leaking power?
To smooth out your pedaling mechanics, apply force equally at the top and bottom of your stroke. The top is where you produce the most power, so drop your heel slightly as you pedal past 12 o’clock. Then, steal this pro’s trick and simulate scraping mud off your cleat at 6 o’clock, by pointing your forefoot this way. Turn to page 7 for more Get Fast! technique tips.
Do you know how to max out your lung capacity?
Greater lung capacity = more oxygen for your muscles = greater speed. Inhale through your nose for a 10 count, expanding your lungs down and out. But hold it for this long and repeat for maximum benefits daily! (Then snort in more air. And a bit more. Try to hold it for 3 more seconds. Exhale slowly out of your mouth for a 5 count. Then repeat 19 times every day.) Turn to page 76 for more Get Fast! peak performance drills.
Do you steer with your third eye?
To carve through corners faster, use your third eye, a.k.a. your navel. Your bike will go where your third eye is looking, so you need to point it in the same direction as the two in your head. Find out exactly how to move your bike on page 172, plus more Get Fast! drag-reducing secrets.
Selene Yeager has blazed a path, racing road, mountain, cyclocross, and time-trial bikes for the past 10+ years.
She is an elite pro mountain and cyclocross racer for Team CF and has placed in many race events: PACX Series Champion 2012 and 2011; Won the 2011 Mid Atlantic Super Series Mountain Bike Endurance Series; State Champ at the 2011 Masters Women’s PA in Cyclocross; Won the 2010 Trans-Sylvania Epic Stage Race; and placed 2nd at the 2011 Trans-Sylvania Epic Stage Race.
She is the author of several books, including Ride Your Way Lean, writes the Fit Chick column for Bicycling, and also contributes regularly to Runner’s World, Prevention, Women’s Health, and Self magazines