The Cyclist's Training Bible by Joe FrielThe Cyclist's Training Bible by Joe Friel

The Cyclist's Training Bible

byJoe Friel

Paperback | March 12, 2009

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Coach Joe Friel is the most trusted name in endurance sports coaching, and hisCyclist's Training Bibleis the most comprehensive and reliable training resource ever written for cyclists.This new edition of the bestselling book includes all of the latest advances in training and technology. Using this book, cyclists can create a comprehensive, self-coached training plan that is both scientifically proven and shaped around their personal goals.

Friel empowers athletes with every detail they need to consider when planning a season, lining up a week of workouts, or preparing to race. This fourth edition includes extensive revisions on the specifics of how to train and what to eat. Friel explains how cyclists can:

  • best gauge intensity with power meters and other new training technology to maximize form and fitness and reduce fatigue;
  • more knowledgeably and accurately make changes to their annual training plan over the course of a season;
  • dramatically build muscular endurance with strength training;
  • improve body composition and recovery with smarter nutrition.

    With more case studies to draw from and multiple contingency plans for those times when training doesn't progress as planned,The Cyclist's Training Biblecontinues to be the definitive guide to optimal cycling performance.

Joe Friel is the most trusted endurance sports coach in the world.He is the best-selling author ofThe Triathlete's Training Bible,The Cyclist's Training Bible,Fast After 50,Going Long,Your Best Triathlon,The Power Meter Handbook, andYour First Triathlon. His TrainingBible Coaching service is one of the most successful and respected in ...
Title:The Cyclist's Training BibleFormat:PaperbackDimensions:330 pages, 10.9 × 8.5 × 0.9 inPublished:March 12, 2009Publisher:VeloPressLanguage:English

The following ISBNs are associated with this title:

ISBN - 10:1934030201

ISBN - 13:9781934030202

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Rated 5 out of 5 by from The Real Goods! Now at 63 this book has become my training bible. It is certainly the best of many that I have read. Not a lot of motivational stuff - just solid advice on how to train well and the science behind why it should work. I look forward to some new Personal Records this summer!
Date published: 2017-02-10
Rated 5 out of 5 by from Don't be fooled by age Nearing 50 and after 17 years of not cycling I picked up this book. I have always been a cycling fanatic and follow the sport but due to circumstances I put cycling as part of my life aside for years and found the spark back at 47. This book touches science on aging as well as proper training, rest, and recovery for those of us nearing 50 or past 50 but don't be fooled by age; we can still bike and yes race. This book was such an inspiration to me that in 2016 I built my own customized carbon fiber racing bike.
Date published: 2016-12-06
Rated 5 out of 5 by from A++ physique + life altering. An amazing bare bones approach to what should be done that we all sort of forgot about somewhere along the way! Thanks Mike! I'm back on track after 20yrs. Better late than never.
Date published: 2015-09-01
Rated 5 out of 5 by from Love it! is so full of information and it reference to many research studies. I've spend so much money on trainers, training programs that would make me end up very tired. I like very much the training programs and with this book I learned to count macros, which was a thing that I never understood. Thank you Michael, I can't wait to show off my results. :)
Date published: 2015-08-11
Rated 5 out of 5 by from Highly recommended! Could not stop reading this book once I started. The biggest benefit you will get from this book is in the way it cuts through all the BS of building muscle and getting lean that you commonly see. Simple and to the point, no complicated fancy "techniques" or wild claims. Love it
Date published: 2015-07-06
Rated 5 out of 5 by from Bigger, leaner, stronger! Get it ! A very educated and interesting read for anyone passionate about health, fitness, natural bodybuilding and much more! Also I could see this being great for anyone just breaching into the lifestyle. I couldn't stop reading this book and finished it the first day. Very excited to start implementing the principles and see the results, would recommend to anyone looking to see past a lot of the bull**** surrounding the fitness industry. 10-10
Date published: 2014-10-30
Rated 5 out of 5 by from Good read Concise, plenty of citations and well structured. Should probably rate after a while of following the advice, but it feels good so far. Used it whilst taking a break from CrossFit
Date published: 2014-10-01
Rated 5 out of 5 by from A simple solution to the multitudes of broscience! Anyone trying to improve their musculature can go to a zillion forums online and get lost for hours reading conflicting ideas on the best ways to go about it. What attracted me right away to this book was how clear the opening pages were about what areas to focus on (including 4-6 reps per set) and what's largely bogus stuff (confusing the muscles, constant searches for variations, etc). By far the author's strengths are laying out a simple book that outlines what workouts work best (large muscle groups, avoiding too much time on isolation exercises) and how to set your week out accordingly. As a reader, I will be rereading most the areas focusing on nutrition as the sheer variety of foods and options available to us in western societies makes it difficult to track caloric intake and the nature of that intake. It's where I've been most negligent too. Things I hope the author will include in future editions or other books would include a section on main body types; mesamorphs, ectomorphs, etc. This is still largely lacking in our working-out consciousness but has such an impact on the nature of the movements themselves. I would recommend this book best for someone who has a moderate amount of weight-lifting experience already as it is so easy and natural to bust through plateaus by reading this book. It's like a lighthouse amidst the fog of bro-noise out there. But it could be very inspirational for new exercisers as well. Also, I really feel that it appeals to both young and old demographics as there isn't too much in there about "jacking up" or what have you that might put senior citizens off. Thanks for writing a book that delivers and has given my physical fitness outlook a new lease and inspiration.
Date published: 2014-07-09
Rated 5 out of 5 by from Great! It makes you want to stop whatever workout-diet plan you are doing and start this plan inmediatly!
Date published: 2014-02-17
Rated 4 out of 5 by from Informative Good for those starting out in getting lean
Date published: 2013-12-29
Rated 4 out of 5 by from A New Me I received a copy of this book through the Goodreads giveaway. There is a line of thought that if you state a goal or an objective, the universe will work to help you achieve it. Awhile ago, I said I need to do something to loose a few pound and get into better shape. Then I won this book. Okay universe, I need a million dollars. The main mesaage of the book is that if you want to change your body, you need to change three things. Your diet, your work out regime and you attitude. That sums it up. The atitude part is up to you. The author tells and shows us how. I found these examples very useful in uderstanding what he was trying to accomplish. The opening chapters has the defintions of many terms that are used in the health, nutrition and fitness. This part left me a little confused as I did know what he was trying to accomplish here. It became evident later on. I liked the book. It was not a long book. The author admited that it could be longer if he want to explain all the arious exercises in detail. He gave us websites to visit to get a better and more thorough explanation of exercises and how to do them. He advovates the use of free weights. He says to stay away from fad diets and fancy supplements. As soon as I implement everything in the book, or at least make a difference in my life, I will recommend the book. But don't wait for me, read it and see if you can change your life
Date published: 2013-07-01

Table of Contents

Foreword by Tudor O. Bompa, PhD

Prologue to the Fourth Edition



Part I The Self-Trained Cyclist

Chapter 1: Commitment


Attributes of Champions

Chapter 2: Smart Training

Systematic Training

The Ten Commandments of Training

Part II From Lab to Road

Chapter 3: The Science of Training

Physiology and Fitness

Training Stress


Principles of Training

Chapter 4: Intensity

Measuring Intensity

Race-Fit Systems

Multisystem Training

Training Time by Intensity Zone

Measuring Fitness

Fatigue, Fitness, and Form

Part III Training with a Purpose

Chapter 5: Testing

Physical Assessment

Performance Assessment

Applying Test Results


Chapter 6: Racing Abilities


Basic Racing Abilities

Advanced Racing Abilities

Meeting the Demands of Racing

Training of Abilities

Ability Regions

Part IV Planning

Chapter 7: Planning to Race

Training Systems

Training Periods

Periodization Alternatives

Chapter 8: The Training Year

The Annual Training Plan

Changing the Annual Training Plan

Chapter 9: Planning Workouts

Annual Plan Workout Categories

Weekly Training by Period

Weekly Routines

Chapter 10: Stage Race Training

Crash Cycles

The Training Plan

The Race Plan

Chapter 11: Case Studies

Case Study 1: Single-Peak Season

Case Study 2: Lots of Time and Limiters

Case Study 3: Three Race Peaks

Case Study 4: Summer Base Training

Case Study 5: New to Training with Power

Case Study 6: The Aging Athlete

Part V Other Aspects of Training

Chapter 12: Strength

Strength Training Benefits

Getting Started

Strength Training Phases

Seasonal Periodization of Strength Training

Determining Load

Miscellaneous Guidelines

Undulating Periodization of Strength Training

Strength Exercises

Complex Training

Chapter 13: Stretching

Benefits of Stretching

Stretching Models


Cycling Stretches

Chapter 14: Unique Needs





Chapter 15: Using a Training Diary

Planning with a Diary


Chapter 16: Fuel

Food as Fuel

Eating for Recovery

Periodization of Diet

Body Weight Management

Antioxidant Supplements

Ergogenic Aids

Chapter 17: Problems

Risk and Reward





Chapter 18: Recovery

The Need for Recovery

Recovery Periodization

Recovery Time

Recovery Phases

Active Recovery


Recovery in the Real World


Appendix A: Maximum Weight Chart

Appendix B: Annual Training Plan Template

Appendix C: Workout Menu

Appendix D: Race Evaluation Form, Season Results Form, Diary Pages


References and Recommended Reading


About the Author

Editorial Reviews

"Joe Friel is arguably the most experienced personal cycling coach in the U.S., and his book The Cyclist's Training Bible has become, well... the Bible of the sport." — Bicycling magazine "I find Friel's book a treasure of information for cyclists of all levels." — Andy Hampsten, 1988 Giro d'Italia winner, 1992 Tour de France stage winner at Alpe d'Huez "This book will have you systematically training just as world-class cyclists do. If you scrupulously follow its guidelines, I'm confident your racing performance will dramatically improve." — Tudor Bompa, PhD “Nothing else comes close to The Cyclist’s Training Bible's comprehensive approach to planning out a season, creating a training schedule and incorporating diet and resistance training to an overall plan.” — "Packed with worksheets, charts, visuals and a dense index and references for further reading, The Cyclist’s Training Bible is an arsenal of encyclopedic information for ambitious riders." — "The Cyclist's Training Bible has become a cyclist's best chance at achieving their goals. This is the ultimate manual for growth as a cyclist." —