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The Cyclist's Training Bible


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Table of Contents

PrologueAcknowledgmentsPART I: MIND AND BODYChapter 1 Mental Performance: Motivation | Dreams, Goals, and Missions | Mental Toughness | Patience | Commitment and Tenacity | Consistency and Routines | Your High-Performance Team Chapter 2 Physical Performance: The Right Stuff | Training Beliefs | Four Steps to Training with a Purpose PART II: TRAINING FUNDAMENTALSChapter 3 Basic Training Concepts: Training Principles | Duration, Intensity, and Frequency | Volume and Intensity | Dose and Density | Training Load | Supercompensation | Fitness, Fatigue, and Form Chapter 4 Training Intensity: Training with Effort, Heart Rate, and Power | Intensity Reference Points | Intensity Distribution | Functional Threshold | Setting Training Zones | Training Stress Score PART III: PURPOSEFUL TRAININGChapter 5 Getting Started: Training Tools | Seasonal Goals | Assessment Chapter 6 Preparing to Race: What Is Fitness? | Abilities | Ability Limiters PART IV: PLANNING YOUR SEASON Chapter 7 Planning Overview: Periodization | Planning | The Annual Training Plan Chapter 8 Planning a Week: Schedule Weekly Workouts | Weekly and Daily Training | Missed Workouts Chapter 9 Planning Alternatives: Linear Periodization Alternatives | Nonlinear Periodization Alternatives | A Simple PlanPART V: STRESS AND RECOVERYChapter 10 Training Stress: Risk and Reward| Avoiding Overtraining | Managing Overreaching Chapter 11 Fatigue, Recovery, and Adaptation: Measuring Fatigue | Recovery and Adaptation | Strategic RecoveryPART VI: THE COMPETITIVE EDGEChapter 12 Muscular Force Training: The Nervous System and Force | Weight Lifting | Functional Force Training | TSS and Weight Lifting Chapter 13 Tapering to Race: Fitness | Form | The Components of Tapering | Peak and Race Period RoutinesChapter 14 The Training Diary: Diary or Log? | Planning with a Diary | What to Record | Training Analysis | Race AnalysisEpilogueAppendix A: Annual Training Plan TemplateAppendix B: WorkoutsGlossaryBibliographyIndexAbout the Author

Promotional Information

Joe Friel is the most trusted endurance sports coach in the world and his Cyclist's Training Bible is the bestselling and most comprehensive guide to training for cycling.

About the Author

Joe Friel is the most trusted endurance sports coach in the world. He is the best-selling author of The Triathlete's Training Bible, The Cyclist's Training Bible, Fast After 50, Going Long, Your Best Triathlon, The Power Meter Handbook, and Your First Triathlon. His TrainingBible Coaching service is one of the most successful and respected in endurance sports.Joe has trained endurance athletes since 1980, including national champions, world championship contenders, and Olympic athletes in triathlon, duathlon, road cycling, and mountain biking.He is an elite-certified USA Triathlon and USA Cycling coach and holds a master's degree in exercise science. He conducts training and racing seminars around the world 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; TrainingPeaks, a web-based software company; and TrainingBible Coaching.


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

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