ENHANCED 9th EDITION!

ACE Training for Cyclists

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Also by Arnie Baker, M.D.

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High-Intensity Training for Cyclists
Nutrition for Sports

Psychling Psychology

Skills Training for Cyclists

Strategy & Tactics for Cyclists

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This eBook is about Altitude/Climbing/Endurance training. It emphasizes preparation for hilly centuries and events beyond 100 miles that have more than 10,000 feet of climbing.

ACE events require a specialized approach. In addition to general training and knowledge, ACE riders need to be specialists in climbing, descending and endurance. Motivation, focus, breathing techniques and pacing are especially important. And knowledge about altitude’s effects is crucial.

Part 1 introduces the essential elements of successful riding. Heart-rate-based training is discussed in detail.

Part 2 is all about climbing. It covers position and technique as well as specific training to get you up hills faster. Descending and high altitude are detailed.

Part 3 includes sections on pacing, focus, breathing and motivation. Many riders who participate in ACE events have moments of doubt. Here are solutions.

Part 4 covers endurance nutrition. Included are specific dietary suggestions for training and riding long events.

Part 5 is about equipment selection and care.

Part 6 discusses prevention and treatment of common medical problems that crop up in endurance riding.

Part 7 has suggested training schedules.

Riding 100 or more miles in one day with two miles of climbing is not for everyone. If it's for you, this eBook will make the going easier and faster.

Author Arnie Baker, a physician in San Diego, has coached riders to several Olympics, 30 national records and 80 national championships. He has authored or co-authored 14 cycling books and more than 750 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!

This excerpt comes from page 84 of Part 4: Endurance Nutrition. It summarizes Dr. Baker's detailed discussion of nutrition's critical role in ACE events.

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EXCERPT: Event Nutrition Summary

Pre- and Post-Endurance Event Nutrition

• Supper: Pre-event meal high in carbohydrates. If planning to exercise for more than 4 hours, or 2 hours in high heat and humidity, add salt to foods.

• Breakfast: Aim for at least 1,000 calories.

• At the event: Have easily digestible fluids and calories available in case of a start delay.

• After the event: Consume 50 grams, or 200 calories, of carbohydrates within the first half-hour and another 200 calories of carbs within the first 2 hours after exercise.

Event Recommendations

• Aim for at least 8 ounces of fluids, every 15 to 30 minutes, depending upon the heat.

• Have carbohydrate-in-water solutions (e.g. sports drinks), rather than plain water.

• Carry two water bottles. Or use a hydration system (e.g. CamelBak)

• Try to consume at least 300 calories per hour of exercise.

• For multi-hour events consider preloading glycogen.

• For multi-hour events in conditions of heat and humidity, consider preloading with a salty diet, and during the event consume salty foods, and sodium-rich solutions and gels.

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TOC: ACE Training for Cyclists

Target Audience Acknowledgments Disclosure Forward 10 ACE-Ride Commandments Part 1: Training Basics Riding Recipe Fitness Elements Non-Fitness Riding Recipe The Training Curve Training Principles Training Triangles Training Hints Bicycle Workout Variables Aerobic Training Interval Training Isolated Leg Training Heart-Rate-Based Training Power-Based Training Part 2: Climbing Climbing Introduction Percent Grade Keep a Climbing Log Climbing Volume Climbing Intensity Stationary Trainer Climbing Climbing & Descending Tips Six Climbing Positions Climbing Workouts Dealing With High Altitude Part 3: Mind Matters Pacing Focus & Breathing Motivation Part 4: Endurance Nutrition Consume More Nutrition Losses Examples of Meals and Foods Maltodextrin Nutrition Event Nutrition Summary Part 5: Equipment Part 6: Medical Problems Saddle Soreness Bicycle Seat Discomfort Genital Numbness Neck Pain Low Back Pain Ulnar Neuropathy Knees Achilles Tendonitis & Bursitis Forefoot Problems Muscle Cramps Eye Problems Part 7: Training Schedules Suggested Training: Overview Your Weekly Training Schedule Death Ride Training Shedule 18-Week ACE™ Program Tapering for Events Final Words: deathride.com Appendix A: Training Log Appendix B: R Derailleur Capacities Appendix C: Markleeville Secrets Appendix D: Death Ride Deadlines The "Just-Made-It" Schedule Appendix E: Famous Climbs Appendix F: Training Glossary   Excerpt