This collection of 16 training plans from world-class cycling coach Gale Bernhardt is sure to prepare cycling enthusiasts and first-time riders alike for their biggest and best rides. Anyone looking to participate in a charity ride, multiday tour, or team cycling event can count on Training Plans for Cyclists to help reach their goal.
Detailed training plans work toward goals and events that range from 30 to 100 miles for road and mountain bike cyclists. Adventuresome cyclists can get fit for tours, from 3 days of 25 miles each to a week of 80-mile days. Off-road cyclists will find the preparation they need for epic weekend trail rides and mountain bike races.
With chapters devoted to the basics of fitness, nutrition, stretching, and strengthening, this book is an essential guide for anyone who participates in cycling events or wants to break out of weekend-warrior status with a balanced training plan.
Whatever the cyclist’s agenda, Training Plans for Cyclists has a straightforward, sensible plan that promises to deliver more rewarding rides.
Paperback. Charts and tables throughout.
7 3/8″ x 9 1/4″, 320 pp., $21.95, 9781934030189
Part I: Getting Started
1 The Elements of Training
2 Training Intensity and Volume
Part II: Event Training Plans
5 30-Mile Ride, Level 1 (6-week plan)
6 100K or 50-Mile Ride, Level 1 (8-week plan)
7 Century Ride, Level 1 (12-week plan)
8 Century Ride, Level 2 (12-week plan)
Part III: Touring Training Plans
9 Three-Day Tour, 25-30 Miles per Day, Level 1 (10-week plan)
10 Three-Day Tour, 40-50 Miles per Day, Level 1 (12-week plan)
11 Three-Day Tour, 40-50 Miles per Day, Level 2 (12-week plan)
12 One-Week Tour, 60-80 Miles per Day, Level 1 (12-week plan)
13 One-Week Tour, 60-80 Miles per Day, Level 2 (12-week plan)
Part IV: Mountain Bike Training Plans
14 Weekend-Warrior Mountain Biking, Level 1 (12-week plan)
15 Mountain Bike Racing, Level 2 (12-week plan)
16 100-Mile Mountain Bike Race, Level 1 (16-week plan)
17 100-Mile Mountain Bike Race, Level 2 (14-week plan)
18 24-Hour Mountain Bike Racing on a Team (6-week crash plan)
Part V: Building Foundation Fitness
19 Foundation Fitness Training Plan, Level 1 (12-week plan)
20 Foundation Fitness Training Plan, Level 2 (12-week plan)
Part VI: Supporting Information
21 Workout Codes
22 Strength Training
Appendix A: Health Questionnaire
Appendix B: Event Checklist
Appendix C: Health and Injury
About the Author