The Cyclist's Training Bible

by Joe Friel

A training guide by ""the most experienced personal cycling coach in the U.S."" (Bicycling magazine)

Genres: Cycling, Sports, Nonfiction, Fitness, Health, Reference, Bicycles

288 pages, Paperback

First published October 1, 1996

Reviews

[Eddie · Rating 2 out of 5]

Probably won't be coming back to this one anytime soon. I was looking for something to help me set specific goals for the season. There's lots of good general ideas: set goals, work on weaknesses, take your recovery as seriously as your training, train off the bike, diet matters as much as time on the bike, improve skills to improve performance. But for such a thick book there are very few specific ideas for how to go about doing any of this. Carmichael's paperbacks, now tainted by the Armstrong brand, had more useful information.
The exercises included in this "bible" that might work have too much emphasis on using a power meter- an expensive accessory even for a cyclist. I guess I'll just keep pedaling on my own.

[Brian]

Awesome, man I studied this book for months. I got smarter, but sadly not any less-lazy. So I'm still slow, but hopefully, a better off kind of slow.
The gist of it is this: Don't over train.
I always thought 'the harder the better', but after taking a 6 month breather following nationals, I'm reconsidering my training style. I wish I would have read this book last year, so maybe I could have raced til' September, but nay.
The Bible is filled with info. It's kinda like a text book, you can't read cover to cover and call it good, you need to skip around and check up on it from time to time.
Complaints: I think Freil focuses a little too much on overtraining.
Friel: Don't overtrain.
Me: Oooh, okay, thanks
Friel: Don't overtrain, got it?
Me: alright.
Friel: Good...
Me: So what abou...
Friel: Don't overtrain
Me; Uh, ok.
Friel: Your catching on
Me: Thanks
Friel: DON'T OVERTRAIN!
Me: OKAY, Shit!
Friel: dont overtrain

[Erik · Rating 5 out of 5]

Hätte mal Bio LK nehmen sollen, das hätte die Lektüre erleichtert 😃

[Dimitri Trofim · Rating 5 out of 5]

The book is very useful if you want to establish your cycling training on a new level, enhance your sport abilities, and take part in competitions.

Not everything in this book was new to me as I've already read another book by Joe Friel "The Ultimate Heart Rate Training", there were some intersections with it. Still, I found some new interesting things, especially related to nutrition:

1) The notion of acid-forming and alkalinizing foods. Acid-forming foods cause the body to lose nitrogen (especially for athletes older then 40) and that prevents the muscle growth. So it is advised that one eats more alkalinizing food.

2) Lack of protein can cause a lot of problems, including weakness and hunger for sugar.
Though this advice may be questionable as it seems that Joe Friel is an adept of Paleo dieting, which he promotes several times in the book.

3) Eat vitamin supplements, as the need for vitamins C and E can't be fulfilled enough from the food.

It is strongly advised that you include weight training in your training program as almost the only way to have good strength enhancement without getting injured.
There is a chapter about how to make proper weight training for cycling.

Also there is a separate chapter on stretching.

This book is a great help to make a personal training program.

Overall the book makes for nice reading as it is written by a professional trainer and writer who also definitely likes cycling.

[Andrew Timberg · Rating 5 out of 5]

Excellent excellent excellent. Sorry for all thebike book content but Ive been working my way through this for months and thank god I downloaded it off libgen. Finally feel like I have a grasp of how to train and think about training. Friedl goes step by step and breaks down all the jargon so anyone can selfcoach. Before I started this book i had nothing and was lost now I have a plan and am found(maybe). And its well written as a bonus!

[Vinayak · Rating 3 out of 5]

I was hoping to find a lot more higher level physiological principles. But there’s a lot of chapters on details such as how to maintain a training diary.

[Saurabh Sharma · Rating 4 out of 5]

It is called a bible for a reason. I followed this book last season with great results but I did feel like I was a little under trained. Then when I read Tudor Bompa's book (This book is based on his books, but customized for cyclists), I realised that there are subtle things that I was not following properly.
You can not be a serious cyclist till you read this book 2-3 times. It is written in such a way that you will have to read it more than once to follow the instructions properly.

[Bernie · Rating 4 out of 5]

I thought it was a well rounded, informative book. I thought so much of it that I am using it as a guidebook to structure my riding for 2013. I'll be 52 years old and in better shape than a pretty much in shape 51.

[Annie · Rating 5 out of 5]

Amazing book. I'm a relitively new cyclist (3rd year) and have only just begun to race but I found the content of this book really helpful. I've started a training plan and a journal and feel excited and motivated for the upcoming season.

[Dave Summers · Rating 4 out of 5]

This is it. The complete guide to become a world-class cyclist, if you want it bad enough.

[Mahmoud Shalaby · Rating 5 out of 5]

If you are going to read one book on training for cyclists, this should be it... I actually read the 5th edition and I encourage everyone to get the latest edition because there are major updates with every edition

[Marius Noreika · Rating 3 out of 5]

The book is a little bit overloaded with excesive explanation of self-understanding stuff. It was named - "bible", but I haven't found it to bee enough comprehensive to answer to all my question as a novice rider. Training program is oriented to lots of training hours, which I think isn't compatable with working person life pattern. There was several interesting chapters, but that's it. I'm looking for another "training bible".

[Scott Maclellan · Rating 5 out of 5]

Become a better biker with this enduring classic

There is a reason this book has made it to a 5th edition. At first I was surprised at how thorough and comprehensive the book was. It take a while setting up the terminology and mental attitude required for the remainder of the book. Then it sprints through the core training concepts laying out periodized training and how to layout your season.

As a newer rider looking to improve, the book sets a high bar to aim for and gives you all the support you need to pursue it. You do not need to be an elite competitor, but you can adopt the mindset of one. The book breaks the training intensity/hours down for people with only a few hours a week to those treating it as a part time job.

I am looking forward to applying the concepts and have seen great gains in the few weeks I have been working through the book. It lays the ground work for you to be more disciplined and methodical. The metrics and workouts provided let you shape your training while making sure you are resting and recovering.

If you want to seriously train or improve your biking, read this book. Seriously. Read the book. (Warning: this book will make you want to buy a power meter, budget accordingly)

[Emil Gigov · Rating 5 out of 5]

I am an amateur who has no aspirations to race but I found the book really helpful in understanding how to get the most of my exercise routine (mostly turbo training in the winter and some longer weekend rides with mates in the summer). Just having the understanding of what makes sense and what is counter productive is so very useful, irrespective of your ability levels or goals.

[David Porter · Rating 4 out of 5]

Extremely useful to a beginning cyclist like me. I enjoy the scientific approach to training that the book presents.

[Slava Baranskyi · Rating 5 out of 5]

The only book any road bike cyclist need. Just like Bible, true.

[Fraser Daniel · Rating 4 out of 5]

Thesis: the secret to becoming a pro cyclist is to follow the guidelines of the book & the suggestions in the book are as follows:
1. Cycling, like any other sport, is about mind over body.. the first thing that an athlete needs to develop are: a) tenacity -- the ability to not give up when the body really to give up b) discipline -- no matter what, a good athlete needs to discipline on what they are eating, sleeping, and working out.,
1.1. Motivation is a major aspect of training as well though this has to come from the athlete and not from the coach. Right now, I have two goals: a) compete at the race in June for a distance of 64 miles with an average time of 14-15 mph b) lose 25 lbs/ at around 20% body fat c) bring the heart-rate when resting to close to 45 bpm & 85 bpm when walking.

2. Recruit people who will help with the journey and this can be: a) personal trainer or b) a training plan put together using a generic stuff on the internet.

3. Progressive overload: over time, the fitness level of the cyclist should be increasing either the time or intensity (usually measured by the heart-rate) of the workout. It's important to know what the goal of the ride before even getting a single stroke; the goal of the ride can be to go hard, enjoy the ride, or recovery ride. The frequency of the ride can be based on the fitness level (for instance, 3 lifting and 4 bike rides a week will have a frequency of 7). Over time, when the fitness goes up, the time required to recover from each workout will be lesser. Taking a day off for recovery is needed. Though going for week(s) without will drop the fitness level.

4. There are certain things that are markers that can be used to determine that amount of progress a cyclist is making.. a) FTP (functional threshold power), the power that you can sustain for an hour without running out of energy to do it. Zwift has the test that can be taken, an improvement in the FTP can be used to determine the progress that is being made throughout the year. b) from the FTP, lactate threshold HR can be determined from which, the HR zones can be determined

5. There are only three metrics that can be used for endurance fitness: a) aerobic capacity (VO2 max) -- ability to use oxygen as fuel; the measure of how much oxygen the heart pumps to the muscle is the "stroke volume", b) lactate threshold and c) economy -- measure of how efficiently the oxygen inhaled is used as fuel for power. To increase VO2 max, reduce weight, more endurance training, and incorporate HIIT trainings where you are your VO2 max.

6. There are 6 abilities to train: a) aerobic endurance (zone2) b) muscular force c) speed skills d) muscular endurance e) anerobic endurance (zone4) f) muscular power. The basic philosophy that Friel endorses is that, the closer you get to the race, train like you are in the race. For instance, is it going to be hot during the race, then train in the heat longer. As you get closer to the race, train with other folks in a group ride. Determine what the limiters are for you. What is a limiter? Anything that prevents you from achieving your goal. Limiters are also determined by the type of race & course you are competing in. If the course will have mountains, then train with more mountains & lose weight to make sure you can climb. Overall, to be a good climber, it is essential for you to lose weight and improve muscular strength. During the base of the training, focus on a) - c) & d) - f).

7. Periodization: there are two methods of periodization: a) linear b) reverse. In the linear periodization model, the base building is where the duration is high, but the intensity is low. There is no such thing as too much base building. The base period training is done at the very beginning of the race season (typically Winter) and as we get closer to the race, the intensity goes up to resemble the conditions during the race. Reverse model is more appropriate for people like me where there is 6 months of the year when I can't train outdoors due to heavy winters. In the reverse model, the base period is done closer to the race (typically Summer). In the winter, focus on the intense part of the training. It is also important to have a lifting plan during the entire year. A general rule for lifting is that you don't want to go hard on both lifting and riding at the same time. During the base period, first start with a couple of weeks of lifting with lighter weights to master the form/ movement of any given lift and the proceed to progressive increase of weights for a couple more weeks (focused on muscle strength). During the season, either settle for maintenance lifting or no lifting at all. Finally, it is also important to have an annual TSS score (highly encouraged measure) so each week have specific TSS goals.

8. Stress: An important rule of training is to flirt with over- training but not being over- trained. There is a difference between being over- reaching and over- training. Over- reaching is when you are feeling a little fatigued, but not losing the motivation to go out and train. Over- training is when there's extreme fatigue and feeling of tiredness that lasts for a couple of days.

9. Recovery: Fitness come not from the hard workouts per say, but from the recovery days that follow it. It might be a good idea to learn to chart, on a scale of 1 to 10, how much tired you are after every session of ride. Recovery can either be passive or active. Active recovery is when you bike super slowly for recover & passive recovery is when you completely take a couple of days from training. Recovery is mandatory after every ride and after every training block (2-3 weeks). FTP tests should be taken right after the recovery of a training block. How long should the recovery after a training block be? Usually, 3-5 days. After every workout, take at least 25g of protein. It can be a protein drink or it could be just a few hard-boiled eggs.

10. Sleep and food also contribute to recovery. It is important to sleep enough to recover from a ride. Running low on sleep will hurt recovery. Diet is also crucial for recovery. Keeping yourself hydrated is super important. It's paramount to avoid frequent ultra-processed food, if you want to recover well. Eating real food helps to recover fast and well. Real food has vitamins and minerals that are crucial for recovering that are not available in junk food.

11. Tapering: An important thing to do before the race is to taper. Tapering is the process of reducing the load of training in the 2-3 weeks prior to the race. The reason this is important is because, the gain in fitness is acquired before the race and so the rest period before the race will allow for acquiring form.

12. Strength training: The recommendation for cyclists is to focus on movements that mimic the pedaling of the bike. Training the triceps is not going to make you a better cyclist. If you have the time to work on other muscle groups, you are welcome to do that, but as a general rule, focus on the major muscle group that are recruited during pedaling. A simple way to accomplish this is to do the 5 compound workouts. Working on the core is extremely important to prevent lower back injuries. The second set of workouts that need to be focused on are the stability exercises. If the core is not strong, then you will use the secondary muscles during biking leading to inefficiencies.

13. Keep a diary. A diary is not a log. What is the difference between the two? A log is merely numbers related to the workout. A diary includes notes on things like the RPE, weather condition, slight abnormalities, workout pace, etc. A diary will allow to analyze progress and understand what works and what does not work. If there is a plateau, it most like because of inconsistencies in following the laid out plan. The other reason for plateau could be because of too densely arranged workout. This is the end of the summary of the book. I will use these principles to train myself!

[Thomas]

Coach Joe Friel is the most trusted name in endurance sports coaching, and his Cyclist's Training Bible is 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 Bible continues to be the definitive guide to optimal cycling performance.

[Michael James · Rating 3 out of 5]

This book gave me a general overview of the terminology and high level thought processes behind building cycling training plans. It was helpful to understand a bit of what coaches and coaching apps are trying to accomplish and balance in their plans.

“Bible” is perhaps apt, because felt a little dated. For example it did not go into too much detail around power meter training - which is basically the standard way to train nowadays. It also gives a somewhat detailed approach to creating a training plan using pen and paper when there are plenty of better free apps and websites around.

The book was less tactical and specific than I’d hoped. For example while it introduces the concept of TSS, which is the standard way to measure training stress, it doesn’t dive into commonly known pitfalls you might get by focusing exclusively on it.

In the end, you’re likely not going to be ready to replace your coach or training app after reading this book, but perhaps you’ll understand the space a little better and be able to have more productive interactions and conversations.

[Ari Weissfeld · Rating 4 out of 5]

First book that I’ve listened to fully. Some instant takeaways 1) that which can be measured can be improved 2) train like you race and faith becomes confidence 3) it’s obvious but it’s crucial to train hard, sleep well, and eat clean.

Maybe if I ever fully commit to cycling I will use this book as a reference I am giving it a 4 because it is quite detailed and provides multiple guides for producing a fully fledged training plan for different kinds of cycling races. Maybe not the best for me who is still learning the sport and sort of go with the flow and see progress.

[Will Britt · Rating 3 out of 5]

It is an excellent training book if you want to get fairly deep into the science of training. It works better if you subscribe to Training Peaks, an on-line training platform with which I believe the author is affiliated. It also was short on what I wanted most, which was very specific trainings I could implement for any given period in my training plan. Instead, it was more broad-based, I suspect because everyone’s goals and race events are different. It may ultimately be easier to purchase a training plan, although my purpose in buying the book was to learn how to create my own.

[Alessio Pennati · Rating 5 out of 5]

The book is well done.
Cover all the aspects of the Cyclist training, from the specific train up to the planning of an entire season.
The book gives a lot of notions that are not always easy to digest.
It is more a book to be studied rather than a book to read before going to bed; that's why it took me so long.

[Andres Pussetto · Rating 5 out of 5]

a lote of good stuff

For novice riders there is a lot of interesting info.
Many of the things I was doing empirically were mentioned in the book, good coincidence. The best part I take of this book is to read your body and give it the sufficient time to recover - adapt and being able to execute a hard workout strongly.

[Abel Soto · Rating 5 out of 5]

Muy buen libro, incluye detalladamente todo lo quo necesitas saber para planificar un entrenamiento. Para mi fue muy inspirador. No espereis encontrar planes de entrenamiento ya hechos. Muy recomendado para todos los que quieran un entrenar serio a cualquier nivel.

[Jason · Rating 4 out of 5]

Very detailed. Great starting point and even good place for those that have been riding a long time but want to know more about structured training. This verified what I am already doing and I’m happy to have spent the time reading it.

[Tom C. · Rating 4 out of 5]

This one is sort of the benchmark, and for good reason. I may not get as in depth and technical in all aspects, but this book changed my training immediately and for the better. I saw results almost right away.

[Alejandro Fuentes · Rating 2 out of 5]

As a cyclist, I was expecting a more technical book and a deep dive in type of exercises/trainings to do increase performance. This book focuses more on creating a training plan, but little on a detailed training i.e. intervals, tempo, etc. and pros/cons on each

[Gandalf · Rating 4 out of 5]

Much needed update of this book. Feels more usefull and focused than the previous edition.

[Warren Q · Rating 4 out of 5]

Great resource if you are planning to race. Less so for a recreational cyclist like myself.

[Starkcorp Awo · Rating 5 out of 5]

this article are definitely entertaining