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.

That night wrapped up in his shawl was no different from any other night. He dreams of a large house with a staircase in the main hall leading to the upper floor which has many rooms. A frightened boy about fourteen years old runs along a dimly lit corridor lit up with oil lamps. The boy reaches the top of the stairs and without hesitating jumps from them. Even though he is an infant Kevin at this point would feel a falling sensation in his small stomach. When the young boy in his dream hit's the floor Kevin always feels pain in his right ankle and fear in the pit of his stomach. The boy in his dream gets up and tries to run away but before he can make his escape, a hand grabs him and spins him around. Kevin sees the smiling face of a beautiful woman who speaks to him in a soft gentle voice and in a strange accent. Kevin feels absolute fear and is terrified at this point because he senses this woman is pure evil. It is at this point that Kevin always wakes up crying.