Free Ebook Tom Danielson's Core Advantage: Core Strength for Cycling's Winning Edge, by Tom Danielson Allison Westfahl
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Tom Danielson's Core Advantage: Core Strength for Cycling's Winning Edge, by Tom Danielson Allison Westfahl
Free Ebook Tom Danielson's Core Advantage: Core Strength for Cycling's Winning Edge, by Tom Danielson Allison Westfahl
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Tom Danielson's Core Advantage offers a simple, highly effective core strength program for cyclists. This comprehensive approach shows the 50 essential core workout exercises that will build strength and endurance in the key core muscles for cycling--no gym membership required. Professional cyclist Tom Danielson used to have a bad back. He shifted in the saddle, never comfortable, often riding in pain. Hearing that core strength could help his back, he started doing crunches, which made matters worse. He turned to personal trainer Allison Westfahl for a new approach. Danielson and Westfahl developed all-new core exercises to build core strength specifically for cycling, curing Danielson's back problems. Better yet, Danielson found that stronger core muscles boosted his pedaling efficiency and climbing power. Using Danielson's core exercises, cyclists of all abilities will enjoy faster, pain-free riding. Cyclists will perform simple exercises using their own body weight to build strength in the low back, hips, abs, chest, and shoulders without adding unwanted bulk and without weights, machines, or a gym membership. Each Core Advantage exercise complements the motions of riding a bike so cyclists strengthen the right muscles that stabilize and support the body, improving efficiency and reducing the fatigue that can lead to overuse injuries and pain in the back, neck, and shoulders. Beginner, intermediate, and advanced training plans will help bike racers, century riders, and weekend warriors to build core strength throughout the season. Each plan features warm-up stretches and 15 core exercises grouped into workouts for injury resistance, better posture, improved stability and bike handling, endurance, and power. Westfahl explains the goal for each exercise, which Danielson models in clear photographs. Riding a bike takes more than leg strength. Now Tom Danielson's Core Advantage lays out the core strengthening routines that enable longer, faster rides.
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Product details
Paperback: 224 pages
Publisher: VeloPress; 30861st edition (January 1, 2013)
Language: English
ISBN-10: 193403097X
ISBN-13: 978-1934030974
Product Dimensions:
7 x 0.6 x 9 inches
Shipping Weight: 15.5 ounces (View shipping rates and policies)
Average Customer Review:
4.5 out of 5 stars
131 customer reviews
Amazon Best Sellers Rank:
#131,751 in Books (See Top 100 in Books)
So, when I first got this book I flipped through it, found the exercises, thought to myself "these look stupid, waste of money", closed it and stuck it on the shelf for a couple months.Now you see, Im no stranger to the gym, workouts have been a part of my lifestyle since high school.But Ive also had persistent cycling back pain for a few years, as well as worsening back pain in everyday life too. Standard core routines (even 'functional' based core routines) havent had much difference either in cycling or daily life, and often even leave me with worse back pain for a couple days after the workout.A few weeks back after a ride where my back really bothered me I decided to give the book another chance.I skipped all the wordy stuff, went to the exercise section, and picked out a few of the exercises that I thought looked 'good' to me.Did those for a couple weeks, and to my surprise there was a small, but measurable, difference in back strength and less back pain at the end of rides. hip flexibility and daily back pain have made small improvements as well.Encouraged by the results, I read the book cover to cover (which has good info). I wont dismiss the other exercises anymore, if picking a few random exercises from the list has positive results, I have high hopes that the workouts will make a bigger difference. I am starting the workout plans from the beginning, Level 1 workout 1 and will progress though (hopefully) level 3.Ill check back in to update my review in a couple months to share how it is going.
I've had back issues for decades (degenerated discs in my lumbar spine), which I blame partially on many years of ballet dancing and high hills. Two pregnancies exacerbated the problem, so I took up yoga. Bikram yoga, I found, helped quite a bit. That was before I started cycling several hours a week and training. Yoga kept my back "okay", but it was really the exercises in this book that made me completely pain-free on the bike. I now do 15 min of core every day. It's my daily medicine, and it works.
This review really has two components. First the quality of the material presented which I feel is great and useful for me. The second is the quality of the book itself which is horrible. Chunks of pages just falling out, really poor glueing job. If it was within my return window I would return this book because of that. The nature of this book is to refer to it frequently to review exercise charts, method of performing the exercises and with such poor workmanship pages are everywhere after the first usage.
Wonderfully thorough a refreshingly fast read very easy to follow exercise diagrams. I'm truly impressed with this book. It's great for somebody that is new to cycling but pointing us in the right direction by focusing on strengthening the core as well as posture in order to avoid preventable injuries and creating bad habits. It's also great for aiding in recovery for experienced cyclists. I'm so glad I bought this!
Good read on a very important but often neglected part of cycling. The theory can become a bit dull as it's very medical (muscle groups in Latin and such, especially tricky when English is not your native language). The exercise plans are clear in instructions but I do really miss video demonstrations for some of the exercises (Quite a few here: https://www.youtube.com/watch?v=a_Kfc0mp2Mw&list=PLUMQ5KNNAMhQ9qcEN2UvINuPTPnq620ij) And I must admit, starting is easy, but the hardest part is to actually stick with a core stability routine!
Tom Danielson's Core Advantage is an excellent book. Allison Westfall provides much of the material for this book, explaining the mechanics of bike riding and injury prevention. The first third of the book explains the importance of core strength both for injury prevention and improved riding ability. I've noticed a huge improvement personally. I can now do the weekly Shootout group ride (60 miles, 2.5 hrs) and my back feels fresh at the end. I used to have lots of tightness and a compressed/fatigue feeling all over my back. I also feel more stable during hard efforts and my upper body is steady without rocking. My power numbers are up a bit too. There are 3 sets of workouts that build on the last. The workouts start with dynamic stretching, then list exercises with # of sets and # of reps. Each exercise is explained with text and pictures. Easy to use.
Make sense for athletes of any sport, any age. Fits with my philosophy of cross training so as not to overemphasize some muscles and movements and underemphasize others. Easy to read and understand, clear descriptions of exercises and programs. Good progressions from beginner to advanced.
Yep, this is a good one. Being familiar with the gym , I jumped straight into the mid point of the exercise routines. Quickly discovered my core muscle deficiencies in that some of the exercises were dog hard. Noticeable difference on the bike within three weeks. After five weeks of exercises (and after two weeks recovery) I measured a 39 watt FTP increase. TDCA has been the greatest benefit to my cycling in the shortest time of any exercise regime I've tried. The specicifity of core strength to cycling is exceptional.
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