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"I see RBR is in
touch with Arnie now! Great! I've been using his training philosophies for
10 years and am healthier all the time." – Mike S.
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"The latest eBook,
High-Intensity Training, is your best so
far. I can't put it down! A BIG thanks." – Curt P.
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"This
eBook is absolutely great. The workouts combined with the PowerTap graphics are
super useful. I printed the eBook and have already used up some of the pages!"
– Alex M.
According to author
Arnie Baker, M.D.,
fitness results from genetic, serendipitous
or planned events.
In other words . . . you’re
given it, you’re lucky or you work for it.
This
eBook is about
working for it!
High-Intensity Training for Cyclists
reveals exactly how
and what you can do to get fitter than ever, particularly for competitive
events.
The
new 12th edition, published in December 2009, has 226 pages with more than 150 tables, charts and photos.
The proven training principles remain intact, as do the indoor trainer
workouts. Gone is some material that has proven to be outdated.
What has occurred since the 11th edition ― thanks to the
greater use of heart monitors and power meters ― is even better
documentation of the training methods that have made High-Intensity Training for Cyclists
the bible for competitive riders seeking a much higher level of
performance.
For example, although Coach Baker has always
contended that one-legged training is a great way to do strength work on the
bike, power meters are proving why.
Readers of previous editions will see an
evolution of emphasis from heart-rate training to power-based training. And
now, Coach Baker contends that torque-based
training is really what strength work should primarily be about.
For some riders, he says, torque is as important
a limiter as cardiovascular fitness. If you want to understand torque and
improve it, High-Intensity Training for Cyclists
shows you how.
Also in the 12th edition, new formulas that help you:
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predict VO2 max
from climbing rate or power
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predict power from climbing rate
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determine climbing rate from VO2
max or power
Please see the table of contents
for the total scope of this high-end guide to superior cycling performance.
Now included!
Computerized Training Log
Bundled with High-Intensity Training for Cyclists
for the first time is an exclusive Microsoft Excel Training Log
created by Coach Baker.
"As a coach," Dr. Baker says,
"knowing what my riders are doing is essential. However, over the years I
have found that not everyone is interested in detailed reporting. This log
allows riders to record detailed information, or just the basics."
At a minimum, volume (miles, hours, feet climbed, or
kilojoules of work) can be entered. Mini-macros add up weekly, monthly and
annual volume. Summary charts are automatically created to display progressing
totals.
Multiple columns are provided for riders who prefer
to record more details. To manage the many possibilities, Coach Baker uses a
simple color code system throughout data fields. You can easily tell at a glance
whether values are sufficient, light or heavy.
The Training Log provides 11 worksheets, including
ones for planning a racing/event calendar, for recording test results and
for detailing interval workouts. Very helpful: The eBook's HIT
workouts are already partially entered in the log to make record keeping
even easier.
Log worksheets can be modified to suit
your individual needs. You'll even find links for obtaining addition information
from Coach Baker's website.
BONUS!
Click here for a
special free report from Coach Baker (a 9-page
PDF) about measuring and recording workout stress using his Training Log.
Author Arnie Baker, M.D. has coached racers to several Olympics, 30 national records and
80 national championships. He has authored or co-authored 14 books and more
than 750 cycling 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!
$26.95
eBook
plus Excel Training Log
In this excerpt from pages 49 and 54 of Part 1: Training
Basics, Coach Baker discusses torque. In his view, torque training is the key
to high-intensity workouts and strength development.
Key Points
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Torque is rotational force.
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Torque is power per pedal stroke.
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Cyclists need it; training improves it.
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Isolated leg training (one-legged riding) is
an excellent method of torque training.
Discover Torque
With
one hand squeezing a brake lever to prevent you from moving, stand with one leg
on one pedal with the crankarm at 6 o'clock (top photo). There is no
torque because is no force applied to the crank to turn it.
Again with one hand on a
brake, stand with one foot on a pedal with the crankarm at 9 o'clock (forward
horizontal; bottom photo). Now there is torque because there is a
rotating force to turn the crank. But there is no power because the crankarms
are not moving and you are not going anywhere.
Torque can be measured at
the crankset and at the wheel. If you
measure crank torque, the force standing on one pedal will be the same
regardless of what gear you are in.
If you measure wheel
torque, the torque will be higher in an easier gear. (For the same wheel torque,
crank torque will be higher in a harder gear.)
Cyclists Use Torque
1. Power
(crank torque times rpm) is what gets you down the road. Power results from
muscular-strength and aerobic factors. Although simplistic and not entirely
accurate, it may help to think of torque as the muscular-strength factor.
2. Whenever
steady-state power output is high, at least moderate torque must be produced.
3. Torque
helps provide acceleration. cyclists commonly must produce high crank torque
levels to spring or to respond to surges and attacks. Cranks torque numbers are
much higher than wheel torque numbers when sprinting in a big gear.
4. Cyclists
also must produce high torque levels when undergeared -- a common problem when
facing steep includes, even with professional cyclists.
Many rides and races
commonly have steep climbing pitches. Although many cyclists commonly "gut" it
out, wise cyclists with easy gears who can maintain higher cadences are at
strategic and physiological advantage.
Torque Training
Training at higher
torques improves muscle strength and the ability to produce high torque. You are
strength training your cycling muscles when you feel them working.
You know you are
producing high torque while seated when the force of your pedaling requires you
to use your hands on the handlebar to stabilize your body to prevent your legs
from pushing your buttocks off the saddle.
Practically speaking,
cycling-specific slow-twitch (endurance) muscle strength can be built with
big-gear, low-cadence riding at moderate power outputs and relatively low heart
rates. (Say, 10-minute intervals at 80% of time trial power, 75% of maximum
heart rate and cadences of about 50 rpm.) Such intervals will be higher
torques but lower power than maximum steady-state climbing power intervals of
the same duration.
Cycling-specific
fast-twitch (anaerobic, sprint) muscle strength can be built with big-gear,
low-cadence riding at near all-out power for 5-15 seconds, as demonstrated in
Figure 35 and Figure 36.
(Dr. Baker also discusses torque vs. power,
the effects of longer crankarms, how torque changes with speed, how gears
optimize torque, torque's effect on muscle fatigue and glycogen use, how
isolated leg training doubles torque, the relative torque of typical workouts
and torque-training guidelines.)
$26.95
eBook
& Excel Training Log
