The Cyclist's Training Bible, 5th Ed.: The World's Most Comprehensive Training Guide (5TH ed.) (Spiral Bound)

Description for Sales People:

• Joe Friel is the most trusted coach in endurance sports.
• The Cyclist's Training Bible is an anchor title for any sports section.
• The best-selling and most comprehensive guide to training for cycling.
• Covers all cycling events for riders of all levels: century rides, charity rides, gran fondos, gravel grinders, adventure cycling, enduro, cyclocross, road racing, criteriums, time trials, and more.
• Release date timed before the start of peak riding season in the US.

TRAIN TO WIN WITH JOE FRIEL

Inside this all-new Cyclist's Training Bible, Joe Friel--cycling's most experienced personal coach--presents the latest discoveries in cycling science, data analysis, daily planning, and skills development to help you create a personal training plan for success. Whether you are training for road races, criteriums, time trials, or gravel races, or you just need to improve your climbing, sprinting, endurance, or recovery, The Cyclist's Training Bible covers it all, including:

- Power Meter Metrics: Put cycling's most advanced science to work during every training session.

- TSS-Based Training: Use the Training Stress Score to gauge training load and build a superior training plan.

- Personalized Planning: Create a custom training program to capitalize on your strengths and minimize your limiters.

- Field Tests: Evaluate progress and improve your training focus by performing Functional Threshold Power, Functional Aerobic Capacity, Sprint Power, Time Trial, and Functional Threshold Heart Rate tests.

- Timing Your Peak and Taper: Shed training fatigue while maintaining fitness in the lead-up to your key races.

- Planning a Season: Joe Friel's most advanced and comprehensive tools will help you create a winning daily, monthly, and yearly training plan.

- Strength Training: Develop climbing and sprinting power with targeted exercises on the bike and in the gym.

- Cycling Workouts: Follow detailed workouts to build aerobic endurance, muscular force, speed skill, muscular endurance, anaerobic endurance, and sprint energy.

JOE FRIEL is an internationally recognized expert on endurance training with more than 30 years of personal coaching experience. His revolutionary approach to training and clear instruction have made The Cyclist's Training Bible a world-wide best-seller. Joe is also the author of Fast After 50, The Power Meter Handbook, and The Cyclist's Training Diary. He holds a master's degree in exercise science and is the cofounder of TrainingPeaks.

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

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

Contributor Bio:Friel, Joe
With a masters degree in exercise science, Joe Friel was a marathoner and running coach throughout the 1970s and early 1980s. After his first triathlon in 1983 and falling in love with the sport he began coaching multisport athletes becoming one of the first triathlon coaches in the country. The following year he opened a triathlon store in Ft. Collins, Colorado--probably the first in the world. Throughout the 1980s his race management company organized several triathlons in Colorado. He left retail and race management in 1987 to focus on coaching. The athletes he coached for over 30 years ranged from novice to high-performance amateur to professional to Olympian. In 1997, he was a founding member of the USA Triathlon Coaches Association. He served as co-chair in 1999-2000. In 2000, he attended the Sydney Olympics to assist with team preparation. The following year he was the coach of team USA for the World Triathlon Championships. Throughout the 2000s he was a frequent speaker at USAT coach seminars. He wrote 17 books on training, the most notable being The Triathlete's Training Bible, which is now in its 5th edition and translated into 15 languages. It remains the best-selling book in the world on triathlon training. In 1999, he co-founded TrainingPeaks, online training software for endurance athletes. As an athlete he competed in hundreds of events including national and world championships, was an All-American Age Group Triathlete several times and a USAT-regional multisport champion. He stopped competing after a bike crash in 2014 restricted range of shoulder movement. He continues to present at triathlon camps and clinics for triathletes and coaches around the world. Joe currently lives and trains in the mountains of northern Arizona and is working on his 18th book--this one for coaches.