11th EDITION!

High-Intensity Training for Cyclists

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Skills Training for Cyclists

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READER REVIEWS

• "I see RBR is in touch with Arnie now! Great! I've been using his training philosophies for 10 years and am healthier all the time." -- Mike S.
   

• "The latest eBook, High-Intensity Training, is your best so far. I can't put it down! A BIG thanks." -- Curt P.
   

• "This eBook is absolutely great. The workouts combined with the PowerTap graphics are super useful. I printed the eBook and have already used up some of the pages!" -- Alex M.

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According to author Arnie Baker, M.D., fitness results from genetic, serendipitous and planned events.

 

In other words, you’re given it, you’re lucky or you work for it.

 

This eBook is about working for it!

High-Intensity Training for Cyclists reveals exactly how and what you can do to get fitter than ever, particularly for competitive events.

 

The expanded 11th edition has 223 pages with more than 150 tables, charts and photos. In this new edition you'll find:

 

NEW

• Torque-Based Training

• Measuring Training Stress

• Workout Problems

• Workout Examples for Standard and Rapid HIT Program

• Stand and Surge Guidelines

• Sprints Guidelines

• 9-Minute Intervals Guidelines

REVISED

• Power-Based Training

• Stationary Training

• Isolated Leg Training

• How to Perform VO2 Intervals

Please see the table of contents for the total scope of this high-end guide to superior cycling performance.

Author Arnie Baker has coached racers to several Olympics, 30 national records and 80 national championships. He has authored or co-authored 14 books and more than 750 cycling articles. On the bike, Dr. Baker is a Category 1 racer who has set eight U.S. 40K time trial records and won more than 200 races, including multiple national championships. He practices what he preaches!

In this excerpt from page 38 of Part 1: Training Basics, Dr. Baker looks at power, the new key to high-intensity training thanks to the growing availability of on-bike watts-measuring devices.

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EXCERPT: Power-Based Training

Power is the rate of work. Power monitors (watts meters) provide the best measure of muscular work.

Power measurement provides immediate, effort-sensitive feedback. Unlike speed, it is unaffected by environmental conditions such as wind or elevation change. It is objective and can be very accurate.

Training Load and Race Predictor

Power measurement is the gold-standard measure of absolute workload.

• Power is what gets you down the road. (Wind resistance, rolling resistance, and gravity hold you back.)

• Hill climbing ability correlates well to aerobic power output divided by weight.

• Time trialing ability correlates well to aerobic power divided by frontal area.

• Sprinting ability correlates well to anaerobic power.

While other measures of intensity, such as perceived exertion or heart rate, can provide relative measures of individual workload intensity, they don’t predict performance.

 

Power-based testing is easy. Testing can help evaluate the effectiveness of training. Like VO2 max testing, power testing is valuable in predicting race performance. Unlike VO2 max testing, power testing can be portable and need not require a physiology lab.

Dr. Baker goes on to show and describe new power-measuring devices. He discusses the useful information they deliver and how to use it in a progressive training program.

TOC: High-Intensity Training for Cyclists

On Training Forward Baker’s Dozen HIT™ Tips PART 1: Training Basics Riding Recipe Fitness Elements Non-Fitness Elements The Training Curve Training Principles Training Triangles Training Hints Bicycle Workout Variables Measuring Intensity    -Perceived Exertion    -Speed    -Cadence    -Heart Rate    -Power    -Torque    -Blood Lactate    -Oxygen Uptake    -Intensity Summary Thermal Threshold Effort Correlation Table Heart-Rate-Based Training Power-Based Training Torque-Based Training Overtraining Recovery Measuring Training Stress PART 2: Interval Theory Three Interval Training Basics Training Time at Race Intensity Training Program Principles More High-Intensity Training Cycling-Specific Intervals Classification of Intervals Effort Strategies Specificity and Overload Exercise Oxygen Content Progression Training as Fitness Increases Intervals for Different Events Interval Theory Summary PART 3: Practical Training Tips Beginners’ Info Elite Interval Blocks Focus & Breathing Workout Guidelines Isolated Leg Training Aerobic Training 3- to 5-Minute (VO2) Intervals Pyramid Intervals 9-Minute Progressive Intervals Stand and Surge Sprints The Gear-Cadence Product Stationary Training Race Specificity Predicting Performance Heart Rate/Power Uncoupling Workout Too Hard? Tapering for Events PART 4: Standard (3-Month) Program Workout Protocols Systems Trained by Workouts Week by Week Workouts Workout Recording Examples Periodizing the HIT™ Program    -For a Fast Century    -For a Competitive Racer PART 5: Rapid (5 to 9 Week) Programs Workout Protocols Systems Trained by Workouts Week by Week Workouts Summary: Rapid Programs Workout Recording Examples PART 6: Interval Quiz Appendix A: Standards for Excellence Appendix B: Training Glossary Appendix C: Formulae Excerpt