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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 07-10-05, 12:02 PM   #1
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Recommended reading?

Having gotten back into cycling in April of this year I have been enjoying my time on the bike and getting comfortable again in the saddle. Now I think it's time to add some structure to my riding to help improve fitness and get me off of the 17-18mph plateau. I'm looking to improve speed, endurance, and generally have more fun, not race. My end of summer goal is modest (ride 2000mi - I'm at 866mi now). But my real goal is to be able to participate in the STP next summer (205mi Seattle to Portland).

So, does anyone have some book or magazine recommendations on where I can learn more about structuring a good training program? I am looking for advice on proper nutrition, intervals, power training, and endurance training.
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Old 07-10-05, 12:30 PM   #2
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The Ultimate Ride by Chris Carmichael is good.
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Old 07-10-05, 01:13 PM   #3
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Originally Posted by OPC
Having gotten back into cycling in April of this year I have been enjoying my time on the bike and getting comfortable again in the saddle. Now I think it's time to add some structure to my riding to help improve fitness and get me off of the 17-18mph plateau. I'm looking to improve speed, endurance, and generally have more fun, not race. My end of summer goal is modest (ride 2000mi - I'm at 866mi now). But my real goal is to be able to participate in the STP next summer (205mi Seattle to Portland).

So, does anyone have some book or magazine recommendations on where I can learn more about structuring a good training program? I am looking for advice on proper nutrition, intervals, power training, and endurance training.
Well, I have some great recommendations for you:

The Complete Book of Long-Distance Cycling: Build the Strength, Skills, and Confidence to Ride as Far as You Want by Edmund R. Burke, Ed Pavelka

The Heart Rate Monitor Book by Sally Edwards

Serious Cycling, by Ed Burke

The Cyclists Training Bible by Joe Friel

If you haven't been training on heart rates, then start with the Sally Edwards book first. Then delve into the other books.

Since your goal is to do the STP, I recommeded the Burk/Pavelka book. Pavelka is excellent, and he specializes in long distance cycling.

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Old 07-10-05, 01:15 PM   #4
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P.S. My recommendation for power training is to spend no more than 5% of your training time (for the training schedule you'll have of one year) doing power training. But you'll probably get more tips from Burke about power training. Your goal should be endurance riding for long distances, and power just doesn't come into play for that.

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Old 07-10-05, 01:36 PM   #5
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Well, I have some great recommendations for you:

Koffee
Thanks, Koffee and oakleydo. These look like a great place to start. Based on the Barnes&Noble description, the Carmichael book seems to be geared towards competive cyclists. Is this an accurate statement?
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Old 07-10-05, 03:43 PM   #6
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I think it's probably geared towards competitive cyclists, but there's still good stuff to work with.

Are you looking for a good nutrition book? I got some ideas:

Nancy Clark's Sports Nutrition Guidebook, Third Edition, by Nancy Clark

In Fitness and in Health, by Dr. Phillip Maffetone (NOT Oprah's Dr. Phil either!)

The Maffetone Method: The Holistic, Low-Stress, No-Pain Way to Exceptional Fitness, by Dr. Phillip Maffetone

Nancy Clark's Food Guide for Marathoners, by Nancy Clark

The last book is for endurance athletes, so I figured since you wanted to do these longer distance rides, you could benefit greatly from that book.

I've seen Nancy at seminars. She is fabulous and fantastic.

Dr. Maffetone and Nancy Clark are great reads- I find their educational material the best out there... better than Carmichael's even. They're easy reads, they have a lot of explanations for what they recommend, and they address everyone, not just competitive folks.

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Old 07-10-05, 04:41 PM   #7
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Cool. Thanks, again.
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Old 07-11-05, 10:57 AM   #8
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I just ordered Chris Carmichael's Fitness Cookbook from Half.com. He was advertising it on OLN's coverage of the Tour de France.
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Old 07-13-05, 03:39 PM   #9
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OPC,
Based on your goals (having "more fun," in particular) I think a number of the books recommended so far are beyond what you're looking for. Bicycling magazine actually puts out a number of good, small books that won't have you figuring your VO2 Max, thinking about your Lactate Threshold, or performing long division.

I liked Bicycling Magazine's Training for Fitness and Endurance. Also, see if you can find How to Get Wheely Fit by Oliver Roberts. Both books discuss techniques, fit, nutrition, heart rate, training, and everything else, but only cover as much as the recreational fitness rider needs to know.
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Old 07-13-05, 03:40 PM   #10
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Fast Food Nation by: Eric Schlosser
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Old 07-13-05, 07:40 PM   #11
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Originally Posted by Peek the Geek
OPC,
Based on your goals (having "more fun," in particular) I think a number of the books recommended so far are beyond what you're looking for. Bicycling magazine actually puts out a number of good, small books that won't have you figuring your VO2 Max, thinking about your Lactate Threshold, or performing long division.

I liked Bicycling Magazine's Training for Fitness and Endurance. Also, see if you can find How to Get Wheely Fit by Oliver Roberts. Both books discuss techniques, fit, nutrition, heart rate, training, and everything else, but only cover as much as the recreational fitness rider needs to know.
It's funny you should mention Bicycling Magizine's Training for Fitness and Endurance. I actually already read it, but was a little disappointed in the lack of detail. That's when I decided to ask for recommendations. It just left me with unanswered questions. Thanks, though. I will take a look at the Roberts book, too.
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Old 07-15-05, 08:29 PM   #12
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Any reccomendations for some one who hasn't ridden a bike in fourty years as far as a training plan?
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Old 07-15-05, 09:18 PM   #13
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I would focus on building a base first. An excellent book for this is one that Koffee mentioned, "The Maffetone Method". I just finished reading it and can recommend it. It advocates becoming fit and healthy, not just fit. It has a lot about exercise, stress, the aerobic system, heart rate and monitors, etc. While not a training guide, you will be able to easily design your own training program after reading it.
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