The Cyclist's Training Bible

by Friel, Joe

• ISBN13: 9781931382212
• ISBN10: 1931382212
• Format: Paperback
• Copyright: 2003-03-25
• Publisher: VeloPress

Summary

The Cyclist's Training Bible, 3rd Edition is designed to help amateurs create a training plan and refine the skills needed to succeed in the sport. Divided into five parts, the book covers commitment and common sense, general concepts, training with a purpose, designing a yearlong plan, and practical strategies for reinforcing training. Dozens of photos, charts, tables and worksheets are featured in this edition that includes 25 percent new and updated material.

Table of Contents

Foreword	ix
Acknowledgments	xi
Prologue	xiii
Introduction	xv
PART I THE SELF-TRAINED CYCLIST	1	(18)
Commitment	2	(7)
Change	4	(1)
Attributes of Champions	4	(5)
Smart Training	9	(10)
Systematic Training	10	(2)
10 Commandments of Training	12	(7)
PART II FROM LAB TO ROAD	19	(32)
The Science of Training	20	(13)
Physiology and Fitness	21	(2)
Training Stress	23	(2)
Fatigue	25	(3)
Principles of Training	28	(5)
Intensity	33	(18)
Measuring Intensity	34	(1)
Systems	35	(10)
Multisystem Training	45	(6)
PART III TRAINING WITH A PURPOSE	51	(38)
Testing	52	(22)
Performance Assessment	54	(7)
Applying Test Results	61	(3)
Self-Assessment	64	(10)
Racing Abilities	74	(15)
Limiters	75	(1)
Basic Racing Abilities	75	(2)
Advanced Racing Abilities	77	(2)
Limiters and Racing	79	(3)
Training of Abilities	82	(2)
Ability Regions	84	(5)
PART IV PLANNING	89	(60)
Planning to Race	89	(12)
Training Systems	90	(3)
Training Periods	93	(8)
The Training Year	101	(14)
The Annual Training Plan	102	(13)
Planning Workouts	115	(18)
ATP Workout Categories	115	(4)
Ability Workouts by Period	119	(2)
Weekly Routines	121	(12)
Stage Race Training	133	(6)
Crash Cycles	134	(1)
Planning	134	(5)
Case Studies	139	(10)
Case Study 1: Single Peak Season	139	(3)
Case Study 2: Lots of Time and Limiters	142	(2)
Case Study 3: Three Race Peaks	144	(2)
Case Study 4: Summer Base Training	146	(3)
PART V OTHER ASPECTS OF TRAINING	149	(98)
Strength	150	(17)
Strength Training Benefits	151	(1)
Getting Started	152	(2)
Strength Training Phases	154	(3)
Determining Load	157	(1)
Miscellaneous Guidelines	157	(2)
Strength Exercises	159	(8)
Stretching	167	(6)
Benefits of Stretching	167	(1)
Stretching Models	168	(1)
Cycling Stretches	169	(4)
Unique Needs	173	(17)
Women	174	(4)
Masters	178	(5)
Juniors	183	(7)
Using a Training Diary	190	(11)
Planning with a Training Diary	191	(7)
Analysis	198	(3)
Fuel	201	(27)
Food as Fuel	203	(9)
Periodization of Diet	212	(2)
Antioxidant Supplements	214	(1)
Ergogenic Aids	215	(13)
Problems	228	(10)
Overtraining	228	(4)
Burnout	232	(2)
Illness	234	(1)
Injuries	235	(3)
Recovery	238	(9)
The Need for Recovery	238	(1)
Recovery Time	239	(1)
Recovery Phases	240	(4)
Individualization	244	(1)
Recovery in the Real World	244	(3)
Epilogue	247	(2)
Appendix A: Maximum Weight Chart	249	(3)
Appendix B: Annual Training Plan Template	252	(2)
Appendix C: Workout Menu	254	(7)
Appendix D: Weekly Training Diary Template	261	(3)
Glossary	264	(5)
Index	269	(9)
About the Author	278