Fitness Cycling

Fitness Cycling

by Shannon Sovndal


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From customized workouts to authoritative advice, Fitness Cycling provides the most effective workouts for achieving peak physical conditioning. As a cyclist and physician for one of the sport’s leading teams, author Shannon Sovndal provides a detailed approach to cycling that will help you increase strength, speed, stamina, and overall fitness.

Fitness Cycling features 56 workouts based on specific aspects of riding, such as base building, interval training, sprint and hill climbing, and time trialing. Each workout is color coded for intensity level, so you can create a targeted program based on your goal, current fitness level, and cycling experience.

With recommendations, advice, and professional insights on riding techniques, goal setting, training concepts, recovery, and preventing common cycling injuries, Fitness Cycling is the one training guide you’ll turn to again and again for a lifetime of cycling workouts.

Product Details

ISBN-13: 9781450429306
Publisher: Human Kinetics, Inc.
Publication date: 05/02/2013
Pages: 224
Product dimensions: 7.00(w) x 9.80(h) x 0.50(d)
Age Range: 18 Years

About the Author

Shannon Sovndal, MD, FACEP, is the owner and founder of Thrive Health and Fitness Medicine (Thrive HFM), an elite team of physicians, exercise physiologists, and athletes who provide clients with the highest level of personalized health care, life management, and fitness training. He is the director of trauma special operations development at

Denver Health Medical Center and medical director at North Colorado Med Evac. He is a board-certified emergency medicine physician at Boulder Community Hospital.

From 2007 to 2013, Sovndal was a team physician for the Garmin-Slipstream professional cycling team. He worked as a physician at the General Clinical Research Center at the University of Colorado from 2004 to 2012. Before becoming a physician, Sovndal raced road bikes in the United States, winning the California/Nevada District Championship and many other road races and criteriums.

Sovndal is the author of Fitness Cycling (Human Kinetics, 2013). He has written numerous sport-related articles and lectured on exercise-related topics. He attended medical school at Columbia University in New York, completed his residency at Stanford University in California and now lives in Boulder, Colorado.

Table of Contents

Chapter 1 Setting Cycling Fitness Goals

Chapter 2 Understanding Training Concepts

Chapter 3 Measuring Cycling Fitness

Chapter 4 Understanding Training Workload and Zones

Chapter 5 Planning Your Program

Chapter 6 Base-Building Workouts

Chapter 7 Interval Workouts for Flat or Varied Terrain

Chapter 8 Hill Workouts

Chapter 9 Time Trial Workouts

Chapter 10 Sprint Workouts

Chapter 11 Stationary Bike Workouts

Chapter 12 Off-Season Workouts

Chapter 13 Equipping Yourself

Chapter 14 Refining Bike Fit and Riding Techniques

Chapter 15 Dealing With Common Cycling Problems

What People are Saying About This

From the Publisher

The best training program is one that engages you with variety and ultimately ensures that you improve. Shannon shows you how to mix it up, have fun, and go faster with Fitness Cycling."

Connie Carpenter-- 1984 Olympic Gold Medalist

"Fitness Cycling is an excellent tool for learning the basics of cycling and for applying a variety of workouts and concepts toward attaining your cycling goals. Sovndal truly hits on the principles that matter."

Timmy Duggan-- Liquigas-Cannondale Pro Cycling Team

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Fitness Cycling 5 out of 5 based on 0 ratings. 3 reviews.
Anonymous More than 1 year ago
Outstanding resource for cyclists who want to take it to the next level.  Written for athletes who have logged thousands of miles, as well as those who are just getting started, this training manual is easy to read and the training principles and methods are even easier to implement.  Having transitioned out of the Army as a Ranger, and wanting to do more than just the "daily dozen" and a run, this book helped me focus my cycling and improve my overall fitness.  Dr Sovndal's workouts are easy to follow and laid out in a manner that builds confidence through knowledge and success on the bike.  Written from the perspective of a coach and mentor, the reader quickly realizes that Shannon knows what he is talking about and wants his audience to experience the same success, at every skill level, as the pros who’ve added their perspective throughout the book.  I recommend this to anyone who wants to significantly improve their cycling and have more confidence and fun on their next ride.  
MAguirreRS More than 1 year ago
It MUST have for any level cyclist!  Dr. Sovndal covers what you need to improve your performance and does it in a simple well planned out manner.  Don't fool yourself by just getting "tips" from buddies in your cycling club.  Get this book because it will help you and answer many questions you probably have, but afraid to ask.  Shannon makes every moment on the back mean something whether your training for your next century or racing across America.  I've heard nothing, but great reviews from other riders in our club and they range in ability from senior citizens training for their first 100K to pro cyclists getting paid to ride their bike.  You won't regret picking up this invaluable resource.  Great job Dr. Sovnda
Anonymous More than 1 year ago
Fitness for cycling has something to offer every type of cyclist from the beginner to the most experienced road and dirt racers.  This book will help you attain your short term as well as long term goals as a cyclist with succinct easy to follow training, nutrition and hydration strategies.  Drawing from his own experience as a cyclist, Garmin Sharp Team MD and as well as work with such names as Allen Lim and other big names in the pro peleton  Sovndal is on point in this book as he has been with his others.