Good book or web resource for training

[ymee]

Hi All,

I am just getting into cycling and would like to purchase a good book on training, both nutrition and exercises for someone just beginning in this sport. I am currently riding 20-25mile rides without much problem but on the hills and climbs I tend to struggle, my HR which is typically in the 135-145 range on the flats shoots up fairly fast (within 30 seconds of climbing a hill) to 165 and although I feel that I have strength in my legs my aerobic system just gives out and I start huffing. I would also like to know what proper nutrition should be for before, during, and after rides.

If anyone has a favorite book or web resource they used to give them decent results, I would love to hear about it.

Thanks

[NomadVW]

Joe Friel's Cyclist Training Bible is a good starter for periodization, though nutritionally tends to fall short IMO.

Even for those without a power meter, the Coggan/Allen "Training and Racing with a Power Meter" is a great resource for understanding some of the more advanced topics.

Trainingpeaks.com has some excellent resources, tends to follow Joe Friel's methods.
Cyclingforums.com "Cycling Training" forum has some great experts and coaches that post regularly.

Even if you don't want to race, the most avid trainers are typically those who race, so the road racing forums here are good, but have a thick skin as racers tend to be a .. well .. tad more blunt.

Some of the Baker eBooks on Roadbikerider.com have been pretty helpful for me and good reads:
http://www.roadbikerider.com/bookstore.htm

[ymee]

Nomad, thanks for the suggestions.

[madprofessor100]

This Cycling Performance Tips Website (http://cptips.com/) is very extensive and contains a lot of useful information about training and nutrition. Good luck.

[DannoXYZ]

I am currently riding 20-25mile rides without much problem but on the hills and climbs I tend to struggle, my HR which is typically in the 135-145 range on the flats shoots up fairly fast (within 30 seconds of climbing a hill) to 165 and although I feel that I have strength in my legs my aerobic system just gives out and I start huffing.This is a common misconception that your aerobic system gives out (there's always a balancing-point between the two). It's actually your muscle-efficiency that's hurting you. When your muscles are over-exerted, they rapidly consume a lot more oxygen (like 20x more) for just a tiny bit more power. Your heart and lungs are simply responding to your muscle's demands afterwards. With a decade of training, your aerobic system might improve 20-30%, but your muscle-efficiency (power per oxygen-consumed) can go up 100-150%. You'd be able to generate twice as much power for the same amount of oxygen.

For a great training-programme, check out Lance Armstrong's and Carmichael's books. They have the results to back up their ideas.

"Food for Fitness (http://www.amazon.com/Chris-Carmichaels-Food-Fitness-Carmichael/dp/0425202550/ref=sr_1_8/105-0967668-4811607?ie=UTF8&s=books&qid=1191351396&sr=8-8)" is great for nutrition ideas
"The Lance Armstrong Performance Program (http://www.amazon.com/Lance-Armstrong-Performance-Program-Perfect/dp/1579542700/ref=pd_bbs_2/105-0967668-4811607?ie=UTF8&s=books&qid=1191351790&sr=8-2)" by Armstrong/Carmichael (1984 Olympic Cycling team, USA Olympic Coach 1992-1996) gives a year-long training-programme with optimzied periodization
"Serious Cycling (http://www.amazon.com/Serious-Cycling-Ed-Burke/dp/073604129X/ref=sr_1_38/105-0967668-4811607?ie=UTF8&s=books&qid=1191351521&sr=8-38)" and "High-Tech cycling (http://www.amazon.com/High-Tech-Cycling-Edmund-R-Burke/dp/0736045074/ref=sr_1_3/105-0967668-4811607?ie=UTF8&s=books&qid=1191352373&sr=8-3)" by Ed Burke, PhD, USA Olympic Coach 1984-1988, 20-year Director OTC-U.Colorado, is great for a scientific approach.
"Greg Lemond's Complete Book of Bicycling (http://www.amazon.com/Greg-lemonds-complete-bicycling-Perigee/dp/0399515941/ref=sr_1_1/105-0967668-4811607?ie=UTF8&s=books&qid=1191352157&sr=8-1)" by Greg Lemond (mutiple TDF winner) is also good
"Bicycle Racing 101" (http://www.amazon.com/Bike-Racing-101-Kendra-Wenzel/dp/0736044744/ref=sr_1_4/105-0967668-4811607?ie=UTF8&s=books&qid=1191351926&sr=8-4) Originally "Bicycle Road Racing" by Eddy Borysewicz - USA Olympic Coach 1980-1984


While you may not be particularly interested in racing, their training programmes are geared for the most and quickest fitness improvements possible for human physiology. Following their path will give you the best results in the least amount of time. Also there are mental strategies and techniques for riding in groups that's always helpful.

One thing you can do without any books at all is to learn to gauge your muscle-effort and tie it in with HR. When you hit the hills, DO NOT try to maintain the same speed. Instead, try to maintain the same muscular-effort and gear down. This will keep your power-output more constant and keep you from overshooting your LT heartrate and blowing up.