Fitter, Further, Faster

Foreword: Alex Dowsett
Introduction

Six months to go
Goal-setting
Body MOT
Bike Fit
Clothing and cycling essentials
Tools and spares
Gadgets and gizmos
Gearing
Self-assessment: where are you now?
Nutrition: the basics
Get the legs spinning
Warm-up: Is it necessary?
The basics: learn the skills
Cornering: the basics
Climbing: the basics
Descending: the basics
FAQ

Three months to go
Self-assessment
Aches
Balance and core strength
Balance and core strength exercises
Pain
Redefining nutrition
Hydration
Beyond food: are supplements necessary
Beyond food: top ten dietary supplements
Technical nutrition: gels/powders/bars
First aid
Crash!
Improving skills: cornering
Improving skills: climbing
Improving skills: descending
Taking your fitness to the next level
Rest and recovery
Burnout
FAQ

One month to go
Self-assessment
Don't self-sabotage
The importance of TLC
Have faith in yourself
Carbo-loading
Should I race with a cold?
Preparing your bike

One day to go
Night-before nutrition
Are you prepared? Is everything ready?
Relax!
FAQ

The big day
Morning nutrition
Warm-up
On the line: what to expect?
Stay focused
When things go wrong

The finish line
Warm-down
Real rider stories
Self-assessment: how did it go?
Look to the future, start again

Acknowledgements