BUSY?
We thought so!
Here's a super solution for every time-challenged
cyclist who wants to gain the most fitness from his or her precious rides.
Training for Busy Cyclists is packed
with tips for finding more time to ride and making the most of each minute on
the road. Author David Ertl
is a coach and a racer who understands the time constraints faced by almost all
of us.
"I have yet to meet cyclists who have enough time
to do all the riding they want," Coach Ertl writes.
"For most of us, it’s sometimes a challenge even to
do the basic level of riding it takes to maintain fitness, much less get
faster and stronger.
"The good news is that you can get
into very good shape and become a strong, fast rider with as few as 3 to 5
hours of training per week."
Sounds great! But there is a catch:
The key is to spend those precious few hours doing the right type and intensity
of training. This eBook shows you how
to become a well rounded, strong, fit cyclist in just a handful of hours per
week.
But Training for Busy Cyclists doesn’t
stop there. If also provides a large number of workouts you can use to design
your own training plan with the number of hours and days available to you each
week. Included is a chapter devoted to helping you create more time to train.
Now, let’s not kid ourselves . . .
If you want to be a champion cyclist,
you will need to train more than 5 hours per week. What Coach Ertl is talking
about in this eBook is getting into very good cycling shape, where you can
enjoy the health benefits and be able to hang in with other good riders. If you
are competitive by nature, you will be able to mix it up in fast club rides
and even local races.
A key principle is to avoid "junk miles"
― Coach Ertl's term for rides
where you are not obtaining a specific training benefit. When your time is
precious, every ride should have a purpose.
Training for Busy Cyclists shows you how to
develop short-but-specific workouts that focus on the key physiological
systems:
-
strength
-
endurance
-
aerobic conditioning
-
anaerobic conditioning
Coach Ertl provides a number of training plans for
riders who have 2, 3, 4, 5 or 6+ hours for training per week.
Here's more good news!
Most fitness benefit comes from the
first few hours of weekly training.
Additional improvement becomes subject to the law of diminishing returns. You
don’t get twice as fit training 10 hours as you do 5.
So make the most of the first 3 to 5 hours you have
available! That’s where your biggest gains will come. That's what Coach Ertl's
eBook is all about. You'll be stoked by how fit you can become in so few
hours per week.
$14.95
eBook
How much
meaningful training can you possibly do in 30 minutes? Plenty! In Training for Busy Cyclists,
Coach David Ertl starts with this seemingly insufficient amount of time as he
shows how to make the most of brief training opportunities. The following
excerpt is from Chapter 4: Example Workouts and Training Plans for Busy
Cyclists.
EXCERPT:
Daily Workout Examples
A variety of workouts
are listed below, varying from 30 minutes to
1.5 hours. These include aerobic and anaerobic workouts, leg strength workouts
and endurance rides. Depending on the amount of time you have, pick and choose
any of these to fit your time and schedule. You can also make up your own
workout using these examples. Just allow yourself 10 minutes for a warmup
because these should be intense workouts, and at least 5 minutes for a cool
down.
30 Minute Workouts
Aerobic Workouts
Workout 1: Warm up 10
minutes. Do a series of one minute intervals at your maximum sustainable pace,
followed by a minute easier spinning in between each interval. Do eight of these
one minute intervals. Cool down with five minutes of easy spinning.
Workout 2:
Warm up 10 minutes. Do a series of two minute intervals
at your maximum sustainable pace, followed by two minutes of easier spinning. Do
four of these two minute intervals. Cool down with five minutes of easy
spinning.
Workout 3: Warm up 10 minutes. Then ride at your sustainable (time
trial) pace for 15 minutes. Cool down with five minutes of easy spinning.
Anaerobic Workouts
Workout 1: Warm up 10
minutes. Do a series of one minute intervals at your maximum pace, followed by a
30 seconds of easier spinning. Do 10 of these one minute intervals. Cool down
with five minutes of easy spinning.
Workout 2: Warm up 10 minutes. Do a series of two minute intervals
at your maximum pace, followed by one minute spinning easily. Do five of these
two minute intervals. Cool down with five minutes of easy spinning.
Workout 3:
Warm up 10 minutes. Do a series of 30 second intervals
at your maximum pace followed by 15 seconds of easier spinning. Do eight of
these 30 second intervals, then spin easily for three minutes, then do another
eight x 30 second intervals. Cool down with five minutes of easy spinning.
Next, Coach Ertl describes 45-, 60- and 90-minute workouts and how to
combine them into 2, 3, 4, 5 and 6+ training hours per week.
