The Cyclist's Training Bible
Description
In the all-new edition of The Cyclist's Training Bible, Joe Friel applies the latest cycling science, data-driven training, and race preparation strategies to help you develop a personalized plan for success. Whether you're training for road races, criteriums, time trials, gravel races, or simply looking to improve your climbing, sprinting, endurance, or recovery, this comprehensive cycling book has you covered.
Inside, you'll find powerful tools and techniques, including:
- Power Meter Training: Use cutting-edge metrics to optimize every ride
- TSS-Based Workouts: Apply the Training Stress Score to monitor load and performance
- Custom Cycling Plans: Tailor your program to match your strengths and eliminate limiters
- Cycling Field Tests: Boost your training precision with FTP, FTHR, FAC, and Sprint Power assessments
- Peak Performance Tapering: Learn how to reduce fatigue while maintaining race-day readiness
- Annual Training Plans: Structure your daily, weekly, and monthly goals for consistent progress
- Cyclist Strength Training: Improve power output and explosiveness with sport-specific strength work
- Targeted Cycling Workouts: Build your aerobic endurance, muscular force, anaerobic capacity, and sprint energy
Whether you're a competitive cyclist, gravel racer, or time trial specialist, The Cyclist's Training Bible is the best cycling training resource available-fully updated to reflect the most advanced principles in modern endurance sport.
More details
Other editions
Previous edition
Person
Content
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
Chapter 2 Physical Performance: The Right Stuff | Training Beliefs | Four Steps to Training with a Purpose
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
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 TRAINING
Chapter 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 Plan
PART V: STRESS AND RECOVERY
Chapter 10 Training Stress: Risk and Reward| Avoiding Overtraining | Managing Overreaching
Chapter 11 Fatigue, Recovery, and Adaptation: Measuring Fatigue | Recovery and Adaptation | Strategic Recovery
PART VI: THE COMPETITIVE EDGE
Chapter 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 Routines
Chapter 14 The Training Diary: Diary or Log? | Planning with a Diary | What to Record | Training Analysis | Race Analysis
Epilogue
Appendix A: Annual Training Plan Template
Appendix B: Workouts
Glossary
Bibliography
Index
About the Author