Flying Dragon

Lee Williams is one of Wales most successful off road cyclists with over 25 Welsh National titles, British National titles and over a decade of racing as an elite level World Cup athlete. As an individual, his relentless pursuit to be at the hardest races, against the best athletes in the world (often with the wind in his face) was infectious and inspired others to just get out and do the same!His approach to training & racing in his mind was simple... have a genuine belief of what is possible, have a sickening love for the pain, then the end reward, over time, will be PERFORMANCE & GLORY!

• 1. Introduction to mountain bike racing 1 2. Specific Skills - Tools for the job 5 3. Before you start 8 4. Starting up - the training log 9 5. The warm-up and cool down 11 6. The training year introduction, where do I start? 13 7. Training starts here October 15 8. Training zones 17 9. The training year November - December 21 10. Weight training for the cyclist. 26 11. The training year Late Dec - early Jan 29 12. Circuit training 31 13. The training year January - February 33 14. Interval training 38 a). Lactate 38 b). Keeping distance and recovery constant 43 c). Alternating distance and recovery 46 d). Random intervals 48 15. The training year March 49 16. Different types of cycle racing 54 17. The training year April - June - Let battle commence 58 18. Training on the Turbo trainer 62 19. The training year July - September 66 20. Racing tips 69 a). The mind 69 b). Race tactics 71 c). Drinking during a race 72 d). Hot weather racing 73 e). Sleeping before race day 73 f). Race day preparation The warm-up 74 viii 21. Alternative training methods 81 a). Polymetric training 81 b). Swimming 83 c). Sauna 85 d). Yoga 86 e). Swiss ball 88 22. Medical help 89 a). Massage 89 b). Acupuncture, chiropractors, doctors 90 23. Supplementary advice 92 a). Equipment 92 b). Collaborating with a coach 98 c). Nutrition 100 d). Drugs in cycling 105 e). Eating disorders and weight issues 108 f). Why shave the legs 109 24. Pressures of a life in sport 111