The original version was published more than 20 years ago. It had been edited three times over the years. Last year my publisher suggested it was time to edit it yet again. I balked at that as editing it could end up being a more daunting task than rewriting it from scratch. There had been lots of changes in training since the last edit.
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The most important part of the house is its foundation. Without a solid foundation the house will settle, walls will crack, and it will have little value. If the foundation is constructed well, the house will be solid and last a long time. The same can be said of training to race. A solid foundation built on a base of easy miles is necessary before the finish work-intervals, hill repeats, and fast group rides-is added.
But once the foundation is well established, workouts that mimic the intensities expected in the race pay dividends. Do these same intense workouts too soon and your house will shift and crack. Another training comparison that has stood the test of time is that of a pyramid.
The broader the base of the pyramid easy aerobic training , the higher the peak will be fast racing speed. The bottom line is that high-intensity training needs to be undertaken with thought and planning in order to peak at the right times of the year.
How does a rider know to go faster or back off during a time trial? Is a workout too hard or too easy? How is it possible to finish with enough left for a sprint? The answers to these and other questions come down to keeping close tabs on your use of energy. By measuring intensity and comparing the information with what you have learned about your body in training and racing, you can make decisions as new situations such as breakaways, head winds, and hills occur.
The oldest, and still one of the best, gross indicators of intensity is perceived effort. An experienced cyclist is able to judge his or her intensity quite accurately by taking a subjective survey of the entire body at work. This is a skill honed by years of riding, making mistakes, and relearning as fimess changes.
Some athletes are so good at using a Rating of Perceived Exertion RPE that in a laboratory graduated-effort test they can pinpoint their lactate threshold precisely just from feel. There are two other ways of measuring intensity that are related more or less to specific systems of the body. Heart rate is closely aligned with monitoring of the cardiovascular system, while power measurement relates closely to the ability of the.
Cyclist's training bible
In his groundbreaking book Fast After 50, Friel offers a smart approach for athletes to ward off the effects of age. Friel shows athletes how to extend their racing careers for decades—and race to win. Larry Creswell, John Howard, Dr. Tim Noakes, Ned Overend, Dr. John Post, Dr. Andrew Pruitt, and Lisa Rainsberger. Using this book, cyclists can create a comprehensive, self-coached training plan that is both scientifically proven and shaped around their personal goals.
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The Cyclist's Training Bible by Joe Friel (Paperback, 2003)