FREE - The Self-Coached Cyclist - Training with Power - Concepts

Welcome to The Self-Coached Cyclist – Power Training Concepts. If you have ever felt overwhelmed by the sheer volume of information available on cycling training, you are not alone.

This book is designed to simplify the complex world of power-based training concepts. Whether you are an amateur or a recreational rider who takes your training seriously, learning them will provide you with the knowledge to get started and excel. This book is tailored for those who want to train effectively without dedicating endless hours to research.

In The Self-Coached Cyclist - Power Training Concepts, you will find:

Table of Contents

Introduction

Part 1. Training and Fitness Concepts

• Energy Systems and Threshold
• Training Zones Above and Below Threshold
• Laboratory Tests and Estimation Models
• Overload Principle
• Key Components of the Overload Principle
• Application of the Overload Principle
• Benefits of the Overload Principle
• Guidelines for Safe Overloading
• Periodization
• Phases of Periodization
• Types of Periodization
• Application in Cycling
• Adjusting for Individual Needs
• Monitoring and Adaptation
• Factors to improve Physical Fitness
• Measuring Intensity
• Measuring Heart Rate Based Intensity and Load
• TRIMP Example
• Measuring Power Based Intensity
• The Power Duration Curve – Power Curve
• The FTP Method
• The Critical Power and W Prime Method
• The CTS Method
• Other FTP Determination Methods: Garmin Autodetect, Xert and eFTP
• Power Based Activity Load - TSS
• The Performance Management Chart - PMC
• Decoupling
• Understanding Decoupling
• Measuring Decoupling
• Joe Friel´s Decoupling Formula for Cycling
• The Cyclist’s Abilities

Part 2. Training Plans Concepts

• Set Your training goals
• Training Plan Principles
• The Training Plan Structure
• Training Cycling Abilities with Power

References

• Books
• Intervals.icu Forum References
• Other References

About the Author