The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide PDF
Preview The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide
PRAISE FOR JOE FRIEL AND THE CYCLIST’S TRAINING BIBLE “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 “Joe Friel is one of the world’s foremost experts on endurance sports.” —OUTSIDE “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 “To say that Joe Friel knows a thing or two about how to ride a bicycle and stay fast would be a severe understatement.” —ROAD BIKE ACTION “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 “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 Copyright © 2018 by Joe Friel All rights reserved. Published in the United States of America by VeloPress, a division of Pocket Outdoor Media, LLC 3002 Sterling Circle, Suite 100 Boulder, CO 80301–2338 USA VeloPress is the leading publisher of books on endurance sports. Focused on cycling, triathlon, running, swimming, and nutrition/diet, VeloPress books help athletes achieve their goals of going faster and farther. Preview books and contact us at velopress.com. Distributed in the United States and Canada by Ingram Publisher Services The Library of Congress has cataloged the printed edition as follows: Name: Friel, Joe, author. Title: The cyclist’s training bible: the world’s most comprehensive training guide / Joe Friel. Description: Fifth edition. | Boulder, CO: VeloPress Books, [2018] | Includes bibliographical references and index. | Identifiers: LCCN 2018002047 (print) | LCCN 2018004222 (ebook) | ISBN 9781948006040 | ISBN 9781937715823 (pbk.: alk. paper) Subjects: LCSH: Cycling—Training. Classification: LCC GV1048 (ebook) | LCC GV1048 .F75 2018 (print) | DDC 796.6—dc23 LC record available at https://lccn.loc.gov/2018002047 Art direction by Vicki Hopewell Cover photograph by Benjamin H. Kristy / Dominion Cycling Photography Illustrations by Charlie Layton Composition by Erin Farrell / Factor E Creative v. 3.1 A note to readers: Double-tap on figures and tables to enlarge them. After art is selected, you may expand or pinch your fingers to zoom in and out. To Dirk: My friend, my training partner, my mentor, my pupil, my son CONTENTS Prologue Acknowledgments PART I MIND AND BODY Chapter 1 Mental Performance Motivation Dreams, Goals, and Missions Mental Toughness Patience Commitment and Tenacity Consistency and Routines Your High-Performance Team Summary: Mental Performance Chapter 2 Physical Performance The Right Stuff Training Beliefs Four Steps to Training with a Purpose Summary: Physical Performance PART II TRAINING FUNDAMENTALS Chapter 3 Basic Training Concepts Training Principles Duration, Intensity, and Frequency Volume and Intensity Dose and Density Training Load Supercompensation Fitness, Fatigue, and Form Summary: Basic Training Concepts Chapter 4 Training Intensity Training with Effort, Heart Rate, and Power Intensity Reference Points Intensity Distribution Functional Threshold Setting Training Zones Training Stress Score Summary: Training Intensity PART III PURPOSEFUL TRAINING Chapter 5 Getting Started Training Tools Seasonal Goals Assessment Summary: Getting Started Chapter 6 Preparing to Race What Is Fitness? Abilities Ability Limiters Summary: Preparing to Race PART IV PLANNING YOUR SEASON Chapter 7 Planning Overview Periodization Planning The Annual Training Plan Summary: Planning Overview Chapter 8 Planning a Week Schedule Weekly Workouts Weekly and Daily Training Missed Workouts
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