The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
440The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
440Paperback(3rd ed.)
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Overview
Through his popular endurance coaching service, Carmichael noticed that many busy cyclists are unable to make performance gains using conventional training methods; they simply don’t have enough time to train. So CTS developed a new approachthe Time-Crunched Training Programto help cyclists achieve competitive fitness and power without the impossible time demands of traditional training methods.
The Time-Crunched Cyclist shows cyclists how to build fitness on a realistic schedule by tapping the power of high-intensity interval training (HIIT) workouts. Cyclists learn the science behind this alternative approach to training before performing the CTS field tests to get a baseline reading of their fitness. Nine comprehensive training plans include effective time-crunched workouts, nutrition guidelines, and strength training to develop the speed and endurance for a wide variety of cycling races and events. The new Time-Crunched Training Plans cover:
- New and Experienced plans for criteriums, road races, and cyclocross
- New, Experienced, and Competitive plans for century rides and Gran Fondos
- Gravel racing and ultraendurance mountain biking plans
- Intermediate and Advanced plans for commuters
This new, third edition integrates Strava, the popular ride tracking and analysis program. Powered by Strava, the Time-Crunched program becomes interactive, social, highly motivatingand focuses riders on the training data that matters most. It also adds the Time-Crunched Diet, a sports nutrition approach designed to help riders optimize their power-to-weight ratio with new guidelines on eating behaviors and delicious recipes from chefs Michael Chiarello and Matt Accarrino. A new chapter on hydration and managing heat stress will show athletes simple ways to avoid overheating that lead to better performance.
The Time-Crunched Cyclist can help you capture your best performanceall in the time you have right now.
Product Details
ISBN-13: | 9781937715502 |
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Publisher: | VeloPress |
Publication date: | 03/07/2017 |
Series: | The Time-Crunched Athlete |
Edition description: | 3rd ed. |
Pages: | 440 |
Product dimensions: | 6.90(w) x 8.90(h) x 1.10(d) |
About the Author
Jim Rutberg is the communications manager for Haute Route and the media director for Carmichael Training Systems. He is coauthor, with Chris Carmichael, of The Time-Crunched Cyclist, The Time-Crunched Triathlete, The Ultimate Ride, Chris Carmichael’s Food for Fitness, Chris Carmichael’s Fitness Cookbook, The Carmichael Training Systems Cyclist’s Training Diary, 5 Essentials for a Winning Life, and innumerable web and magazine articles. His work has appeared in Bicycling, Outside, Men’s Health, Men’s Journal, VeloNews, Inside Triathlon, and more. A graduate of Wake Forest University and former elite cyclist, Rutberg lives in Colorado Springs with his wife, Leslie, and their two sons, Oliver and Elliot.
Table of Contents
Foreword by Mark Gainey, CEO and Co-Founder of Strava
Introduction
Part I: The Time-Crunched Advantage
1 The New Paradigm for Endurance Training
2 The Science of the Time-Crunched Training Program
3 Terms and Conditions
4 Measuring Intensity in the Information Age
Part II: Training Programs
5 Time-Crunched Cyclist Workouts
6 Criterium, Road Race, and Cyclocross Training Programs
7 Century and Gran Fondo Training Plans
8 Gravel Racing and Ultraendurance MTB Training Plan
9 The Commuter’s Plan for Race-Ready Fitness
Part III: Weight Loss, Nutrition, Hydration, and Heat-Stress Management
10 Weight Loss for the Time-Crunched Athlete
11 Fueling High-Intensity Workouts
12 The Time-Crunched Kitchen
13 Hydration and Heat Stress Management
Part IV Making the Most of Your Fitness
14 Supplementing Your Training Endurance Blocks
15 Making the Most of Your Fitness
16 Strength Training on Limited Time
Acknowledgments
References and Recommended Reading
Index
About the Authors