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From bad weather to business travel to traffic safety, there are dozens of reasons why cyclists and triathletes take their rides inside. Although indoor cycling workouts offer the ultimate control over workout conditions, most inside riders don’t get the most out of their trainers or spin bikes.
RIDE INSIDE offers cyclists and triathletes a smart guide to getting more fitness from every indoor cycling workout. From the world’s most experienced personal cycling coach, Joe Friel, RIDE INSIDE reveals all the unique aspects of indoor riding:
- Mental aspects like motivation, focus, and enjoyment
- Changes in upper body stability, posture, and pedaling technique on a stationary bike
- Respiration, hydration, and cooling
- Inherent changes in power output
- Lower leg tension and eccentric loading from flywheel momentum
- Lower effort from lack of terrain changes, headwinds, and crosswinds
- Road-like feel
- Different shifting patterns
All these differences of indoor riding add up to a big impact when the rubber hits the road.
Drawing from the foundations of Friel’s classic training guides, The Cyclist’s Training Bible and The Triathlete’s Training Bible, RIDE INSIDE shows how to apply smart and proven training concepts to indoor cycling. Riders will get expert guidance on the best ways to set up a trainer or smart trainer, how to modify outdoor workouts for indoor cycling, how to better monitor power and RPE, and how to use social online training platforms like Zwift to make training better and not worse.
Most critically, RIDE INSIDE shows cyclists and triathletes how to do indoor cycling workouts that actually meet their training goals instead of compromising.
Ride Inside: The Essential Guide to Get the Most Out of Indoor Cycling, Smart Trainers, Classes, and Apps
Joe Friel with Jim Rutberg
Paperback with b&w photos, tables, and charts throughout.
7″ x 9″, 216 pp., $24.95, 9781948007139
Jim Rutberg, Joe Friel
Paperback B&W photos, tables, and charts throughout.
Foreword by Stephen Seiler, PhD
1. Why Ride a Bike Indoors?
2. Indoors and Outdoors: What’s Different?
3. Indoor Cycling Equipment
4. Setting Up Your Space
5. Four Ways to Ride Inside
6. Fit and Fast, Indoors and Out
7. Purposeful Training, Indoors and Out
8. Intensity and the Indoor Workout
9. Putting It All Together
Appendix: Indoor Workouts
About the Authors
Praise for Joe Friel and his internationally bestselling books
“Joe Friel is arguably the most experienced personal cycling coach in the US.” — Bicycling magazine
“Joe Friel is one of the world’s foremost experts on endurance sports.” — Outside magazine
“Joe Friel’s wealth of knowledge in triathlon is astounding and he has a wonderful way of sharing that knowledge with all athletes from beginners to elite professionals.” — Siri Lindley, triathlon World Champion
“Years of active multisport coaching have proven that Joe Friel has an unprecedented understanding of endurance sports. . . . Joe’s professional approach and practical understanding of sports physiology has helped many endurance athletes of all abilities reach their full athletic potential.” — Simon Lessing, five-time triathlon World Champion
“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
Praise for The Triathlete’s Training Bible
“What Tim Noakes’s Lore of Running was for running, Friel’s Triathlete’s Training Bible is for triathlon.” ― Runner’s World
“The Triathlete’s Training Bible is a fantastic guide. You can’t go wrong using the advice in this book.” ― Scott “The Terminator” Molina, professional triathlete
“Joe Friel has spent most of his life in devotion to the understanding and teaching of sport. Joe has managed to focus on the key components to athletic success while weeding out the noise. This book will play a substantial role in helping you take the next step as a triathlete.” ― Justin Daerr, professional triathlete
“As a triathlon coach, 2004 Olympian, and former top-ranked triathlete in the world, I’ve used The Triathlete’s Training Bible as one of my key references. Joe Friel’s training books have made the once ‘crazy ’ sport of triathlon accessible to the public while also guiding seasoned athletes to their full potential.” ― Barb Lindquist, 2004 Olympic triathlete
“The Triathlete’s Training Bible combines scientific research with the experience of a top endurance coach to provide the best training resource book available.” ― Gale Bernhardt, 2004 Team USA Olympic triathlon head coach
“Whether you’re a beginning triathlete or a seasoned pro, Joe Friel is the leading authority on triathlon training.” ― Ryan Bolton, Ironman winner, 2000 USA Olympic Team, and Bolton Endurance coach
“The Triathlete’s Training Bible can help you train for any distance and is most useful to newbies and self-trained athletes who want traditional training advice.” ― Library Journal
“A valuable resource and training tool for triathletes.” ― TriSports.com
Praise for The Cyclist’s Training Bible
“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
“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
Praise for Fast After 50
“Fast After 50 is the best of this year’s batch of practical books on science and performance. . . . Solid advice, clearly presented.” — Runner’s World
“Fast After 50 is a gold mine of accessible info for all athletes and possibly the newest bible for the aging athlete.” — Canadian Running
“Read Fast After 50 to learn more about the effects of aging on athletic performance and how you can be a competitive endurance athlete as you get older.” — Triathlete magazine
“Fast After 50 continues to be a boon for the many cyclists looking to stay fit as they age.” — Road Bike Action
“Fast After 50 might change your mindset and give you a new lease on life. . . . A smart approach to warding off the effects of age.” — Athletics Weekly
“Cyclists set on defying the aging process will want to get their hands on Joe Friel’s Fast After 50.” — Canadian Cycling magazine