Yeager - Get fast! : a complete guide to gaining speed wherever you ride

Everyone who rides wants to go fasterthats true whether you compete, are out to get fit and lose weight, or simply want to have more fun on your bike. This book shows you how to tune your body, your bike, and even your mind to reach your goal that much sooner.

Peter Flax, editor in chief, Bicycling magazine

Selene melds together the best and most recent science of training and nutrition to bring you practical aspects that really work! I am looking to get fast again (post baby); the proven science and sound advice Selene offers is the fast track to speed!

Stacy T. Sims, PhD, CISSN, chief research officer for Osmo Nutrition

Get Fast! delivers! This is a no-BS compendium of highly effective training science and proven methodology. Selene Yeager gets on with the point quickly 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 was a book like this when I started racing!

Jeremiah Bishop, two-time USA National Mountain Bike Champion

Ive never been accused of being fast, but after reading Selenes book and acting on the excellent advice she offers, I just may turn some heads.

Steve Madden, general manager of Sports on Earth and former editor in chief of Bicycling magazine

In 25 years of being an athlete, Ive picked up my fair share of fitness books looking for inspiration and the holy grail of performance. Get Fast! is the first training book Ive read cover to cover. True to her style, Selene Yeager, the Fit Chick, gets the info to you quickly by distilling a sea of training information into simple, effective nuggets that will benefit any athlete. She covers all of the pieces of the performance pie including mental training, equipment, flexibility, and more. Her easy-to-implement strategies are backed up by science and, more importantly, her own personal experience. Get Fast! is by far the most complete, realistic, and simple compilation of the best performance advice out there. Need proof that the Get Fast! strategies work? Just line up with Selene and watch as she rides away from you!

Rebecca Rusch, three-time World Champion Endurance Mountain Biker, four-time Leadville 100 Winner, motivational speaker, and Gold Rusch tour manager

The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publisher advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercise and dietary programs in this book are not intended as a substitute for any exercise routine or dietary regimen that may have been prescribed by your doctor. As with all exercise and dietary programs, you should get your doctors approval before beginning. Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher. Internet addresses and telephone numbers given in this book were accurate at the time it went to press.

2013 by Rodale Inc.

Photographs (Illustrations) 2013 by Rodale Inc. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

Bicycling is a registered trademark of Rodale Inc.

Book design by Christina Gaugler

Photographs by Mitch Mandel

Library of Congress Cataloging-in-Publication Data is on file with the publisher.

ISBN 9781609618315 paperback
eISBN: 9781609618322

We inspire and enable people to improve their lives and the world around them.
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PART 3: FAST NUTRITION

Just as riding with other, more talented cyclists makes you faster, surrounding yourself with talented, supportive people makes your writing better, too. Ive been lucky to have a full pro peloton at my disposal. Leading the way down the road, as always, is my family. Nothing happens without the support of Dave, Juniper, and my mom and dad. On the professional side, thank you to James Herrera, my steady wingman who is always ready with some brilliant programming. Thanks to Shannon Welch and Peter Flax for getting the idea off the ground, and to Natalie Lescroart for shepherding it to the finish line. A tip of my cycling cap to Mitch Mandel, Troy Schnyder, and Christina Gaugler for the lovely design. Thanks also to Mike Yozell and Mike Cushionbury for the tech talk and early reads; to Donna Marlor, Dominique Adair, and Leslie Bonci for the nutritional assistance; and to Hunter Allen and Allen Lim for their cycling training smarts. My deepest appreciation goes to all of you and the many nutritionists, coaches, and researchers who are always willing to pick up the phone and impart their wisdom, and to all the readers and fellow riders who shared their stories. This book is for all of you.

Like all good book ideas, the idea for this book came about while I was sipping a double espresso outside a coffee shop on a sunny day. Of course it wasnt just any coffee shop. It was South Mountain Cycles, my hometown bike shop/espresso bar, where fast riders of all shapes and stripes begin and end many a ride.

I was sitting with my editor Shannon Welch, brainstorming ideas for books. It wont surprise you that weight loss came up more than once. Everyone loves a weight loss book. But Ive been there, done that, as they say, and I didnt think I could bring anything fresh to the topic so soon. As we sat in contemplative silence watching the traffic spin by, I focused my stream of consciousness on what cyclists want and talk about most often. A punked-out biker on a crotch rocket roared by. And, just like that, it came to me. When I hear the chatter of riders here and abroad, theres a common theme. Speed.

Bobby Lea is flying right now!

That new [fill in hot new bike of the year] is wicked fast.

Dude, that descent down Dogwood? Scary fast.

Freakin Cheryl just sailed up Monster Trail today. How does she do that?

Cyclists like speed because fast is fun. Its what puts the proverbial wind through our hair and the endorphins in our veins. And the best part: Its something every rider can have. I dont care if youre 30 pounds overweight or 30 years older than you used to be. I dont care if youve been riding for years or just tossed a leg over a bike last Tuesday. You can obtain and enjoy some big-toothy-grin-inducing speed.

In keeping with its Get Fast! goal, this book wont make you wait until youve read the whole thing or followed one of its structured plans to gain speed. No matter who you are or how fast you currently spin those pedals, you can open the book to any page and find a quick tip that will make you faster right now.