Base Building for Cyclists : A New Foundation for Endurance and Performance

Foreword by Joe Friel ix Introduction xi PART I THE CYCLIST'S ENGINE Chapter 1 Energy Sources 3(8) Chapter 2 Energy Delivery 11(14) Chapter 3 Weight and Health Management 25(12) PART II DIAGNOSING THE ENGINE Chapter 4 Fitness Assessment 37(30) Chapter 5 Training Zones 67(6) Chapter 6 Fitness Elements 73(24) PART III PLANNING YOUR TRAINING YEAR Chapter 7 Measuring Training Load 97(14) Chapter 8 Training Plan 111(20) Chapter 9 Training Blocks 131(8) Chapter 10 Daily Training Log 139(10) PART IV BUILDING A STRONGER ENGINE Chapter 11 Endurance 149(40) Chapter 12 Strength 189(22) Chapter 13 Efficiency 211(32) Chapter 14 Training the Mind for Competition 243(10) Chapter 15 Advanced Fitness Elements 253(6) Appendix A: Resources 259(4) Appendix B: Performance Testing Guidelines 263(4) Appendix C: Sample Base Training Plans 267(20) List of Abbreviations and Acronyms 287(2) Glossary 289(4) Index 293(11) About the Author 304