Cycling On Form

By Kourtney Danielson, Tom Danielson

$24.95

Cycling On Form reveals the pro approach to cycling training. 

IN STOCK AND NOW SHIPPING from velopress.com.

Description

Cycling On Form reveals the pro approach to cycling training.

Riding a bike faster takes more than just fitness. It takes skills that you can master to become a faster, stronger rider. In his new guide, former professional bike racer Tom Danielson shows how to transform your cycling from amateur to professional level with the fitness and time you have now.

Danielson reveals how the pros go beyond the modern standards of interval workouts, base-building, and recovery to train the whole athlete, mind and body. Danielson shows how to truly ride and train to the fullest through:

  • Fitness: Self-tests to identify your riding strengths and weaknesses then focus on custom training to address them.
  • Mental focus: The pros know that winning means using your head and your legs. You’ll get pro tips on big-picture goal setting and mid-ride concentration strategies to help you stay focused.
  • Execution: Cycling is hard and executing a great ride when it matters takes practice. Danielson shares on-the-bike skills, efficient and powerful techniques, strategies to stay in the race, ways to finish with the lead group, and how to excel on a ride you’ve never done before.
  • Nutrition: Pro riders put sports nutrition into daily practice. Danielson distills the facts of diet, food as fuel, and fueling to recover.

Too many cyclists train by trying to set new Strava PRs, only to get frustrated by the limited gains. There’s a better way. Cycling On Form unlocks a pro method for riding faster and stronger.

Cycling On Form: A Pro Method of Riding Faster and Stronger
Tom Danielson and Kourtney Danielson
Paperback. Two-color interior with charts, tables, and illustrations throughout.
7″ x 9″, 272 pp., $24.95, 9781948007047

Cycling On Form:

Kourtney Danielson, Tom Danielson

Paperback. Two-color interior with charts, tables, and illustrations throughout.

Shipping Dimensions: 7in x 9in x .8in 272pp $24.95, Inventory 9781948007047, Shipping .9lbs

CONTENTS

Introduction: Common Frustrations of a Cyclist in Training

What Is Form?

The Beginnings of CINCH Coaching

1. THE FOUR PILLARS OF COMPLETE CYCLING PERFORMANCE

Focus: Mindset Strategies

Fitness: Strength, Speed, and Endurance

Execution: Neuromuscular Skills and Abilities

Nutrition: Fuel for Performance

The 4-Pillar Health Checkup Worksheet

2. THE 10 COMMANDMENTS OF THE FORM ATHLETE

You Are Not Your FTP

You Have to Go Low Before You Can Go High

Planning for Your Workout Is Part of Your Workout

Group Rides Do Not Count as Training

Averages Make You Average

Struggle = Growth, Ease = Practice

Chasing After Other Cyclists’ Abilities Pulls You Further Away from Improving Yours

You Create Motivation, You Don’t Find It

Consistency Is King

Never Sit Up: There’s Nothing Good Back There

3. WHAT TYPE OF RIDER ARE YOU?

Climber

Puncheur

Classics

Time Trialist

General Classification

Rider Type Quiz and Vision Worksheet

4. THE CLEAR PATH OF THE ON-FORM CYCLIST

The 10 Core Performance Qualities

Black Line Clarity and Worksheet

5. HOW TO TAKE CONTROL OF YOUR TRAINING AND RACING

Proactive Performance Chains

Reactive Performance Chains

6. YOUR PERFORMANCE ENGINE IN TEN POWER ZONES

The 10 PowerTrain Zones

Applying Your PowerTrain Zones

Tests to Determine Your PowerTrain Zones

Measuring Your Growth

Finding Out Where You Are: Using the Performance Predictor

The PowerTrain Zone Worksheet

7. INJURY-FREE CYCLING STRENGTH

Advantage Strength

Strength Training Workout Plan

8. THE 5-POINT APPROACH TO CREATING FASTER POWER

Power Control

Cadence Control

Separation

Body Position

Transitional Control

Body Position Worksheet

9. STRATEGY ON THE BIKE

Solo Ride Strategies

Group Dynamics Strategies

Offensive Attack Strategies

Defensive Attack Strategies

10. HIGH-PERFORMANCE NUTRITION

Purpose

Composition

Timing

Macronutrient Composition Calculator

11. THE NUTRITION CLASSES

Hors Category

Premiere Category

Second Category

Third Category

Recovery

12. PUTTING IT ALL TOGETHER

Start the Quest to Master the Four Pillars

Quarterly Performance Checkup

The MISSION Levels System

Commons Pitfalls and How to Avoid Them

13. HOW TO GET STARTED

Guided Worksheet to Build a Training Plan and Strategy

Acknowledgments

Index

About the Authors

Praise for Cycling On Form

“Through the FORM method, Tom has constructed a model for not only being a better cyclist, but for moving beyond ‘the numbers’ and toward realizing full potential both on and off the bike.”

—Rich Williams, Groupon CEO

“After training with CINCH for the past three years later, I’ve learned the cycling-specific techniques that make me a better rider and racer; healthier and injury-free; and more effective and positive off the bike. A core concept CINCH has taught me is that life is a process of trying, failing, learning, and growing, in order to move forward to a better version of yourself.”

—Lilburn Shaw, 2018 Masters Road National Champion

“Tom is one of those rare individuals who can coach as well as he can compete. He has a compelling teaching style and the CINCH methods found in Cycling On Form have helped us to improve cycling skills hugely even with limited personal time.”

—Ginna and Kris Hendricks, CINCH Coaching clients

Praise for Tom Danielson’s Core Advantage

“A strong midsection makes for a more efficient stroke. Try the 50 exercises in Tom Danielson’s Core Advantage.”

Bicycling magazine

Tom Danielson’s Core Advantage provides both a solid basis of theory and practical exercises for improving our cycling. Designed specifically for cyclists . . . from the ground up to prevent cycling injuries and with the specific posture and motion of cycling in mind . . . holistic and progressive workouts . . . absolutely no equipment of any kind is needed.”

—PEZCyclingNews.com

Tom Danielson’s Core Advantage argues for a different kind of core training than the traditional parade of crunches. The style of training works for everybody who exercises and especially for those who are getting older and are familiar with nagging back issues.”

Denver Post

“Even if you’re not suffering from back pain, [these 50 exercises] are a helpful, practical, and surefire way to improve your riding.”

—RoadBikeRider.com

“In their book, Danielson and Westfahl discuss the importance of core training and offer plans for cyclists of all levels.”

The Olympian

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