The Cyclist's Training Bible

by Joe Friel

Overview

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 need to consider when planning a season, lining up a week of workouts, or preparing to race. This fourth edition includes extensive revisions on the specifics of how to train and what to eat. Friel explains how cyclists can:

• best gauge intensity with power meters and other new training technology to maximize form and fitness and reduce fatigue;
• more knowledgeably and accurately make changes to their annual training plan over the course of a season;
• dramatically build muscular endurance with strength training;
• improve body composition and recovery with smarter nutrition.

With more case studies to draw from and multiple contingency plans for those times when training doesn't progress as planned, The Cyclist's Training Bible continues to be the definitive guide to optimal cycling performance.

Product Details

ISBN-13:	9781934030202
Publisher:	VeloPress
Publication date:	03/12/2009
Edition description:	Fourth Edition, New edition, 4th Ed.
Pages:	330
Sales rank:	1,049,497
Product dimensions:	8.40(w) x 10.90(h) x 1.00(d)

About the Author

Joe Friel's TrainingBible Coaching company is one of the most respected and successful in endurance sports. Joe has been training endurance athletes since 1980, including national champions, world championship contenders, and Olympic athletes in road cycling, mountain biking, triathlon, and duathlon. Joe is an elite certified USA Triathlon and USA Cycling Coach and holds a master’s degree in exercise science. Joe is a featured columnist for VeloNews and Inside Triathlon magazines and his articles and interviews appear in dozens of national and international magazines, newspapers, and websites. Joe conducts training and racing seminars around the world and online and provides consulting services for corporations in the fitness industry. He has also been active in business as the founder of Ultrafit, an association of coaching businesses, Training Peaks, a web-based software company, and Training Bible Coaching.

Table of Contents

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

What People are Saying About This

From the Publisher

"Joe Friel is arguably the most experienced personal cycling coach in the U.S., and his book The Cyclist's Training Bible has become, well... the Bible of the sport." — Bicycling magazine

"I find Friel's book a treasure of information for cyclists of all levels." — Andy Hampsten, 1988 Giro d'Italia winner, 1992 Tour de France stage winner at Alpe d'Huez

"This book will have you systematically training just as world-class cyclists do. If you scrupulously follow its guidelines, I'm confident your racing performance will dramatically improve." — Tudor Bompa, PhD

“Nothing else comes close to The Cyclist’s Training Bible's comprehensive approach to planning out a season, creating a training schedule and incorporating diet and resistance training to an overall plan.” — BikeRumor.com

"Packed with worksheets, charts, visuals and a dense index and references for further reading, The Cyclist’s Training Bible is an arsenal of encyclopedic information for ambitious riders." — DailyPeloton.com

"The Cyclist's Training Bible has become a cyclist's best chance at achieving their goals. This is the ultimate manual for growth as a cyclist." — BicycleSmile.com

Editorial Reviews

"Joe Friel is arguably the most experienced personal cycling coach in the U.S., and his book The Cyclist's Training Bible has become, well... the Bible of the sport." — Bicycling magazine

"Joe Friel is one of the world's foremost experts on endurance sports." — Outside magazine

"One of the most trusted coaches in triathlon." — LAVA magazine

"I find Friel's book a treasure of information for cyclists of all levels." — Andy Hampsten, 1988 Giro d'Italia winner, 1992 Tour de France stage winner at Alpe d'Huez

"The Cyclist's Training Bible will have you systematically training just as world-class cyclists do. If you scrupulously follow its guidelines, I'm confident your racing performance will dramatically improve." — Tudor Bompa, PhD

"Nothing else comes close to The Cyclist's Training Bible's comprehensive approach to planning out a season, creating a training schedule and incorporating diet and resistance training to an overall plan." — BikeRumor.com

"Packed with worksheets, charts, visuals and a dense index and references for further reading, The Cyclist's Training Bible is an arsenal of encyclopedic information for ambitious riders." — DailyPeloton.com

"The Cyclist's Training Bible has become a cyclist's best chance at achieving their goals. This is the ultimate manual for growth as a cyclist." — BicycleSmile.com

From the Publisher