The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide

445 Pages·2018·19.76 MB·English

by  Joe Friel

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