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Simon Jobson - Ultra-Distance Cycling: An Expert Guide to Endurance Cycling

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Simon Jobson Ultra-Distance Cycling: An Expert Guide to Endurance Cycling
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This expert guide to competitive ultra-distance cycling is all riders need to cycle a very long way, fast.Ultra-distance events are among some of the greatest challenges a cyclist can face, with riders spending hundreds of miles in the saddle over a 24-hour period, battling the elements and overcoming both physical and mental hardships.What was once elite is now commonplace, and today thousands of dedicated riders cycle up to and over 100 miles on ultra-distance rides every week. To add to this, the increasing profile of major events such as Race Across of America (RAAM), Race Across the Alps (RATA) and Ultracycling Dolomitica means that many more riders are being drawn to the challenge of non-stop endurance cycling.Ultra-Distance Cycling is the first mainstream book to offer practical, authoritative guidance to cyclists looking to step-up to long-distance endurance events, as well as expert advice to established competitors seeking a competitive advantage.Written by a leading sports scientist and a record-breaking ultra-distance cyclist, this unique book is both science and experience based, offering practical and performance-enhancing insights on a wide range of areas. These include physical training and mental preparation, guidance on your support network, advice on PR and sponsorship, as well as all-important sections on equipment, nutrition and the major ultra-distance cycling events.This definitive manual provides riders with everything they need to ride longer and faster, and to excel at ultra-distance cycling events.

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Bloomsbury Sport An imprint of Bloomsbury Publishing Plc 50 Bedford Square - photo 1

Bloomsbury Sport An imprint of Bloomsbury Publishing Plc 50 Bedford Square - photo 2

Bloomsbury Sport

An imprint of Bloomsbury Publishing Plc

50 Bedford Square,1385 Broadway
LondonNew York
WC1B 3DPNY 10018
UKUSA

www.bloomsbury.com

This electronic edition published in 2017 by Bloomsbury Publishing Plc

BLOOMSBURY and the Diana logo are trademarks of Bloomsbury Publishing Plc

First published in 2017

Simon Jobson and Dominic Irvine

Photos/Illustrations details

Simon Jobson and Dominic Irvine have asserted their right under the Copyright,

Designs and Patents Act, 1988, to be identified as the Authors of this work.

All rights reserved
You may not copy, distribute, transmit, reproduce or otherwise make available this publication (or any part of it) in any form, or by any means (including without limitation electronic, digital, optical, mechanical, photocopying, printing, recording or otherwise), without the prior written permission of the publisher. Any person who does any unauthorised act in relation to this publication may be liable to criminal prosecution and civil claims for damages.

No responsibility for loss caused to any individual or organisation acting on or refraining from action as a result of the material in this publication can be accepted by Bloomsbury or the author.

British Library Cataloguing-in-Publication Data

A catalogue record for this book is available from the British Library.

ISBN: 978-1-4729-1987-8 (PB)

ISBN: 978-1-4729-1989-2 (eBook)

ISBN: 978-1-4729-1988-5 (ePDF)

To find out more about our authors and their books please visit www.bloomsbury.com where you will find extracts, author interviews and details of forthcoming events, and to be the first to hear about latest releases and special offers, sign up for our newsletters.

CONTENTS

To Helene and Chle my rock and my inspiration Dominic For Lizzie my best - photo 3

To Helene and Chle, my rock and my inspiration Dominic

For Lizzie, my best friend and future wife Simon

FOREWORD

At Team Dimension Data for Qhubeka our mission goes beyond winning bike races to creating a legacy that has inexorably changed peoples lives for the good. Qhubeka is an Nguni word that means to carry on, to progress, to move forward. The charity rewards work done by people in Africa with the gift of a bike. As a child, you will remember the freedom made possible by being able to ride a bike. We are using the power of an elite cycle racing team to change the world as well as to win races. Simon Jobson and Dominic Irvine reflect this altruistic approach in writing this book. Having invested five years of time and energy attempting and succeeding in breaking a 49-year-old ultra-distance cycling record that had defeated several Olympians, they have then taken the time to distil the lessons learnt and share them with the cycling community in order for others to succeed at their own ultra-distance goal.

To break a cycling record at the age of 47 meant Dominic Irvine had to challenge the accepted wisdom of the day in order to achieve what many thought impossible. As his coach, Simon Jobson left no stone unturned in his quest to help Dominic and his tandem riding partner Charlie Mitchell reach the level of performance needed to set a new cycling record. Helping ordinary people achieve extraordinary results is a core philosophy of my teams approach to cycling. It has led to several historical achievements including Daniel Teklehaimanot becoming the first Eritrean, and indeed African, to wear the polka-dot jersey on the Tour de France. This is a stepping stone in our ambition to put an African rider on the podium in the Tour de France.

For me, success in cycling is the culmination of having the right process, the right tools and the right people. It requires athletes and indeed all members of the team to think in terms of a whole system. The chapter headings in this book provide a neat summary of all the areas involved. Its not enough to be fit enough. You also need to create a compelling vision, generate a sense of team, develop a high-performance culture with those involved and know how to translate this into value for others to secure their support and investment. It doesnt matter whether you are about to compete in your first ultra-distance race or organise a team for a world tour, the principles that underpin both are the same. This book ably covers the key points.

But perhaps the greatest skill is the ability to translate complexity into usable, practical information. In this, Simon Jobson and Dominic Irvine have excelled themselves. They have, to paraphrase Einstein (as the authors do), made things as simple as possible but no simpler. So whether you are embarking upon your first century ride or first 1,000km ride, this book is essential reading. Its something I shall be encouraging the members of our team to read.

Douglas Ryder
Team Principal, Dimension Data for Qhubeka

Record breakers Dominic Irvine and Charlie Mitchell PREFACE Having failed - photo 4

Record breakers:
Dominic Irvine and Charlie Mitchell

PREFACE

Having failed twice, the authors thirst for knowledge in order to break the United Kingdom End-to-End tandem record was insatiable. The record had stood for 49 years at 50 hours, 14 minutes and 25 seconds to cover the 1,365km from Lands End to John oGroats. Prior to their third attempt, happy circumstance brought together coach Simon Jobson and athletes Dominic Irvine and Charlie Mitchell. Combining knowledge and experience, and tapping into a network of other experts, Dominic and Charlie, along with their support team, made one final attempt on the record. Many hours had been spent training and many more poring over research papers, articles and blogs in order to establish the things two ordinary amateur athletes and their support team needed to do to beat an extraordinary record. This record had withstood assaults by Olympians and others.

On 7 May, 2015, at 3.41 a.m., Dominic and Charlie rolled over the finishing line in a time of 45 hours, 11 minutes to set a new record, improving the existing one by over five hours. The knowledge and experience gained from breaking the record, added to the many lessons learned from participating in other ultra-distance events, were substantial, taking much time and effort. Unfortunately, no single guide was available that made sense of what it takes to ride a long way, fast.

When consulted about how to find the treasure of a general who had been defeated, the Oracle of Delphis advice was leave no stone unturned. The mountain of knowledge is a rocky place, and while many stones to unearth insights to help the reader ride ultra-distance have been excavated, there are a great many others left to explore.

Ultra-distance is a team game and this book is no exception. Those experts who helped Dominic and Charlie break the record have also assisted with content. Rather than rewrite their wisdom, sections written in their own words have been included. The authors have also reached out to other coaches and athletes for their insights. This book seeks to assimilate the many lessons learned into a single volume to save the reader the pain of having to trawl through vast amounts of content to find the nuggets of knowledge that really will make a difference. As a result, it is the hope that this book will help you to ride a long way, fast!

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