The Ultimate Ride Get Fit, Get Fast, and Start Winning with the World's Top Cycling Coach

by Carmichael, Chris

• ISBN13: 9780399150715
• ISBN10: 0399150714
• Format: Hardcover
• Copyright: 2003-06-23
• Publisher: Putnam Adult

Summary

Chris Carmichael has trained many of the world's best cyclists, and now he offers you his invaluable training tips, cutting-edge workout programs, and state-of-the-art exercises to help you find your ultimate ride. From weekend warriors to Olympiclevel cyclists, The Ultimate Ride gives riders of all abilities an insider's look at maximizing their workouts and getting fitter, faster, and on the champion's platform. Complete with photographs and illustrated exercises, The Ultimate Ride helps build a strong foundation for incremental leaps in fitness, times, and techniques. Nutritional advice, goal-setting methods, and mental exercises complement the physical training tips, to make this the only cycling fitness book you will ever need. Book jacket.

Author Biography

Chris Carmichael is an endurance coach and adviser to Olympic athletes and teams around the world. He is Lance Armstrong's personal coach, as well as coach to athletes of all levels. During 1997 and 1998, Chris dedicated his time and talents to shaping Lance Armstrong's return from cancer to professional racing. In 1999, he founded Carmichael Training Systems (CTS) to bring quality coaching to elite athletes and active people alike.

Jim Rutberg works at Carmichael Training Systems.

Table of Contents

Introduction	p. 1
From the Ground Up	p. 4
The Founding of Carmichael Training Systems	p. 10
How to Use This Book	p. 14
The CTS Pyramid of Success	p. 15
Foundation for Success: Your Mental Preparation for Achievement	p. 23
The Six Misconceptions of Mental Training	p. 24
Fine-Tune Your Mental Fitness	p. 26
Confidence: The Most Important Mental Skill	p. 27
Goal-Setting	p. 30
Dream Goals	p. 34
Confidence-Building Goals	p. 36
Action Goals	p. 38
Imagery/Visualization	p. 40
Stress Management	p. 45
On the Road: Building Your Foundation of Success	p. 50
Exercise Physiology Basics	p. 51
The Organization of Training	p. 54
The Five Principles of Training	p. 55
The Five Workout Components	p. 61
Periodization	p. 66
About the Periods	p. 72
There Is No Off-Season	p. 81
Tools of Training	p. 82
Performance/Fitness Testing	p. 83
The CTS Field Test	p. 84
How to Train with Heart Rate	p. 88
How to Train with Power	p. 92
CTS Workouts	p. 94
Flexibility	p. 113
Recovery	p. 115
Going the Extra Mile	p. 120
Resistance Training	p. 120
Training Indoors	p. 130
The Next Tool in Endurance Training: Altitude Training to Improve Performance	p. 134
Training Blocks	p. 138
Foundation Period Training Examples	p. 140
Reinforcing Your Training Program	p. 142
The Art of Group Riding	p. 143
Handling Skills: Your Bike as an Extension of Your Body	p. 150
Handling Road Conditions	p. 160
Cycling Position	p. 163
The Right Clothes for All Conditions	p. 183
Tailoring Your Training to Races	p. 187
Preparation Period Training Examples	p. 193
A Champion's Nutrition Plan	p. 196
Performance Nutrition vs. Basic Nutrition	p. 196
Quality Fuel = Quality Workouts	p. 198
Nutrition Before Training/Competition	p. 211
Nutrition During Training/Competition	p. 213
Nutrition After Training/Competition	p. 214
Carbo Loading: Traditional	p. 217
Dietary Supplements (Non-Food)	p. 219
Putting It All Together	p. 229
Field Test to Confirm Progress	p. 231
Confidence-Building Activities	p. 232
Using Training Diaries to Track Progress	p. 233
Using Your Training Diary	p. 236
Overreaching vs. Overtraining	p. 237
Avoiding Overtraining	p. 242
The Role of a Coach	p. 244
The Keys to a Successful Specialization Period	p. 246
Specialization Period Training Examples	p. 247
Peaking: One More Step to Go	p. 250
Training in the Peaking Process	p. 253
Nutritional Considerations	p. 255
The Psychology of Peaking	p. 258
Illness, Injuries, Burnout	p. 259
Wrapping Up the Peaking Process	p. 266
Peaking Process Training Examples	p. 267
The 100% Ready Athlete	p. 270
The Character of the 100% Ready Athlete	p. 270
Competing as the 100% Ready Athlete	p. 275
You Can't Win If You Don't Sprint	p. 278
Finish It Off Right	p. 285
Nutritional Considerations for the 100% Ready Athlete	p. 286
Equipment Check	p. 290
The Feed Zone	p. 293
Competitive Envy	p. 295
How Long Can You Remain 100% Ready?	p. 296
After the Peak	p. 300
Coping with Success	p. 302
Learning from One Race to the Next	p. 305
Sports Psychology Worksheets	p. 308
Acknowledgments	p. 321
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