The Cyclist's Training Bible
Coach Joe Friel is the most trusted name in endurance sports coaching, and his Cyclist’s Training Bible is the most comprehensive and reliable training resource ever written for cyclists. This new edition of the bestselling book includes all of the latest advances in training and technology. Using this book, cyclists can create a comprehensive, self-coached training plan that is both scientifically proven and shaped around their personal goals.\ Friel empowers athletes with every detail they...
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With "The Cyclist's Training Bible," riders can create a comprehensive training plan that's both scientifically proven and shaped around their personal goals. Suitable for riders of all ability and experience levels, it discusses every detail athletes need to consider when planning a season, lining up a week of workouts, or preparing to race. Riders learn how to use power meters and other new training technologies to maximize form and fitness and reduce fatigue, how to build muscular endurance through strength training, how to improve body composition and recovery with smarter nutrition, and how to make changes to their annual training plan over the course of a season. With more case studies to draw from and multiple contingency plans for those times when training doesn't progress as planned, this exhaustive yet easy-to-use guide is the ultimate resource for the self-coached rider.
Foreword by Tudor O. Bompa, PhD Prologue to the Fourth Edition Acknowledgments Introduction\ Part I The Self-Trained Cyclist\ Chapter 1: Commitment\ Change Attributes of Champions\ Chapter 2: Smart Training\ Systematic Training The Ten Commandments of Training\ Part II From Lab to Road\ Chapter 3: The Science of Training\ Physiology and Fitness Training Stress Fatigue Principles of Training\ Chapter 4: Intensity\ Measuring Intensity Race-Fit Systems Multisystem Training Training Time by Intensity Zone Measuring Fitness Fatigue, Fitness, and Form\ Part III Training with a Purpose\ Chapter 5: Testing\ Physical Assessment Performance Assessment Applying Test Results Self-Assessment\ Chapter 6: Racing Abilities\ Limiters Basic Racing Abilities Advanced Racing Abilities Meeting the Demands of Racing Training of Abilities Ability Regions\ Part IV Planning\ Chapter 7: Planning to Race\ Training Systems Training Periods Periodization Alternatives\ Chapter 8: The Training Year\ The Annual Training Plan Changing the Annual Training Plan\ Chapter 9: Planning Workouts\ Annual Plan Workout Categories Weekly Training by Period Weekly Routines\ Chapter 10: Stage Race Training\ Crash Cycles The Training Plan The Race Plan\ Chapter 11: Case Studies\ Case Study 1: Single-Peak Season Case Study 2: Lots of Time and Limiters Case Study 3: Three Race Peaks Case Study 4: Summer Base Training Case Study 5: New to Training with Power Case Study 6: The Aging Athlete\ Part V Other Aspects of Training\ Chapter 12: Strength\ Strength Training Benefits Getting Started Strength Training Phases Seasonal Periodization of Strength Training Determining Load Miscellaneous Guidelines Undulating Periodization of Strength Training Strength Exercises Complex Training\ Chapter 13: Stretching\ Benefits of Stretching Stretching Models Yoga Cycling Stretches\ Chapter 14: Unique Needs\ Women Masters Juniors Novices\ Chapter 15: Using a Training Diary\ Planning with a Diary Analysis\ Chapter 16: Fuel\ Food as Fuel Eating for Recovery Periodization of Diet Body Weight Management Antioxidant Supplements Ergogenic Aids\ Chapter 17: Problems\ Risk and Reward Overtraining Burnout Illness Injuries\ Chapter 18: Recovery\ The Need for Recovery Recovery Periodization Recovery Time Recovery Phases Active Recovery Individualization Recovery in the Real World\ Epilogue Appendix A: Maximum Weight Chart Appendix B: Annual Training Plan Template Appendix C: Workout Menu Appendix D: Race Evaluation Form, Season Results Form, Diary Pages Glossary References and Recommended Reading Index About the Author\
