Download PDF The Time-Crunched Cyclist, 2nd Ed.: Fit, Fast, Powerful in 6 Hours a Week (The Time-Crunched Athlete), by Chris Carmichael, Jim Rutberg
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The Time-Crunched Cyclist, 2nd Ed.: Fit, Fast, Powerful in 6 Hours a Week (The Time-Crunched Athlete), by Chris Carmichael, Jim Rutberg
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The Time-Crunched Cyclist reveals the fastest way to get fit for road racing, century rides, cyclocross, Gran Fondos, mountain bike events, and multi-day cycling tours. With elite cycling coach Chris Carmichael's innovative, time-saving approach, busy cyclists will develop fitness, speed, and power in just 6 hours a week.
Through his popular endurance coaching service, Carmichael noticed that many busy cyclists are unable to make performance gains using conventional training methods; they simply don't have enough time to train. Carmichael Training Systems developed a new approach--the Time-Crunched Training Program--to help cyclists achieve competitive fitness and power without the impossible time demands of traditional training methods.
The Time-Crunched Cyclist shows cyclists how to build fitness on a realistic schedule by tapping the power of high-intensity interval (HIIT) workouts. Cyclists learn the science behind this alternative approach to training before performing the CTS field tests to get a baseline reading of their fitness. 8 comprehensive training plans include effective time-crunched workouts, nutrition guidelines, and strength training to develop the speed and endurance for a wide variety of cycling races and events.
New programs for this second edition bring cyclists up to speed for cyclocross racing, mountain bike endurance rides, and show bicycle commuters how to turn their twice-a-day rides into effective time-crunched workouts.
The Time-Crunched Cyclist will help former racers, bicycle commuters, "�œcross fans, and mountain bikers capture their best performance--all in the time they have right now.
- Sales Rank: #39298 in Books
- Brand: Brand: Velo Press
- Published on: 2012-09-01
- Released on: 2012-09-01
- Original language: English
- Number of items: 1
- Dimensions: 9.06" h x .92" w x 6.08" l, .96 pounds
- Binding: Paperback
- 272 pages
- Used Book in Good Condition
Review
"For those with tight schedules and real life demands, The Time-Crunched Cyclist offers an alternative to hanging up the bike in frustration." -- DailyPeloton.com
"Chris Carmichael's newest book, The Time-Crunched Cyclist, is worth a look for anyone with a real life." -- PezCyclingNews.com
"It's very hard: a) to put this book down and b) not to pick up a useful amount of beneficial knowledge from it." -- TheWashingMachinePost.net
"With the training plans, nutritional information, case studies, race and ride tips, success stories and more, The Time-Crunched Cyclist certainly gave me new hope that I would be able to train well to truly enjoy the sport that I love. If you are, like me, a cyclist with too little free time on your hands, I would definitely recommend that you buy and read this book." -- BikeWorldNews.com
"Carmichael explains superbly in the book how a training program which features shorter but higher intensity training coupled with good recovery periods can deliver spectacular results." -- Roadcycling.co.nz
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From the Back Cover
Get Fit in Less Time
If you love cycling but are running out of time to train for it, "The Time-Crunched Cyclist" can return you to the front of the pack in six hours a week. That's right: Six hours a week is all you need to build competitive fitness and regain race-winning form.
Chris Carmichael's revolutionary high-intensity, low-volume training program will fit your lifestyle and support your goals. Proven among thousands of cyclists worldwide, "The Time-Crunched Cyclist" will help you: Push the pace in your local group rideGet top results in your regional race seriesPrepare for a demanding Gran Fondo, charity ride, or centuryBuild endurance for challenging multiday eventsWhether you are a former racer, a commuter building fitness every day, a cyclocrosser making the most of a short race season, or a mountain biker eyeing an ambitious endurance race, "The Time-Crunched Cyclist" will help you capture your best performance--all in the time you have right now. Give yourself 6 hours a week and take back the fitness that's rightfully yours.
About the Author
Chris Carmichael was an Olympian and a professional cyclist before beginning his career as a coach, best-selling author, and entrepreneur. He has coached elite cyclists since 1990, was recognized as the U.S. Olympic Committee Coach of the Year, and was inducted into the U.S. Bicycling Hall of Fame in 2003. He served as the men's road coach for the U.S. Olympic Cycling Team during the 1992 Olympic Games, and was the head coach for the U.S. Cycling Team for the 1996 Olympic Games. Carmichael founded Carmichael Training Systems (CTS) in 2000 to make world-class coaching expertise available to everyone.
Through Chris's leadership and an unsurpassed education program that develops the highest-trained coaches in the industry, CTS immediately established itself as the premier destination for personal fitness, nutrition, and performance coaching and camps. CTS's proven track record for producing champions continues to attract top amateur and professional athletes, including Ironman � world champions Craig Alexander, Tim DeBoom, and Normann Stadler; Olympic triathlon gold and silver medalist Simon Whitfield; NASCAR drivers Carl Edwards and Bobby Labonte; five-time U.S. national cyclocross champion Katie Compton; and two-time cyclocross national champion Ryan Trebon. In addition, Chris has created more than a dozen training DVDs and authored five books, including The Ultimate Ride, the New York Times bestseller Chris Carmichael's Food for Fitness, and 5 Essentials for a Winning Life.
A native of Miami, Chris and his wife, Paige, live in Colorado Springs with their children Anna, Connor, and Vivian.
Most helpful customer reviews
25 of 25 people found the following review helpful.
Decent training program for new and experienced alike
By CyclingGuy
I really liked this update to Carmichael's book.
The update adds a few new workouts types (like Threshold Ladders, which I can't wait to try out) and modifies some of the classics (like PowerIntervals).
The book in general gives you a good way to test your fitness and how to build up your training for a race or century. The workouts themselves are pretty simple to remember (ever tried to remember a complex workout when your heart rate is doing 102% of threshold?) and the intensities are based on calculations that anyone can do. Like most things cycling these days, the workouts are more efficient when you use a power meter for them, but Carmichael provides numbers for both power and heart rate for each workout type.
One of the things that I really like about this book is that it could be seen as a Build phase in a normal periodized training program. You did the base miles and such all winter, now it's spring and you want to do some intensity before you race. Carmichael delivers.
He even takes the time to explain his training protocol, why he changed it over the years, and why he chose it over several others that are out there.
I liked the first edition and I liked the update even more. I'm that I'll be referencing this book for quite a while... at least until the third edition comes out some day :-)
23 of 23 people found the following review helpful.
The best of the cycling training books for a dedicated cyclist not building their life around racing
By KevinW
I read this book as well as Joe Friel's "Cyclist's Training Bible" and also Friel's "Total Heart Rate Training." All are fine books, and broadly consistent in their content. All are worth reading at some point. What makes this book stand out is its focus on training within time constraints of people with full-time jobs, families, and a life outside of cycling. While the annual plans in Friel's book extend to cyclists training 200-300 hours per year (similar to the 6 hours/week that Carmichael targets), they are not distinguished from those who train 800, 1000 or more hours per year. In contrast, Carmichael treats such cyclists as a distinct class, with some unique needs. Carmichael explains what you give up by training fewer hours, and how higher intensity training can partially compensate. Note I said "partially": Carmichael is careful to spell out the limitations of the type of fitness that shorter-duration, higher-intensity training will get you. It's not claimed to be a magic bullet. Carmichael includes a pretty thorough Q/A to determine if the trade-offs are right for you.
I especially liked Carmichael's discussion of how to make adjustments when reality gets in the way of the planned workouts. What do you cut first? Can you shorten a workout; and if so, how? How do you re-schedule missed workouts without sacrificing the later regularly-scheduled workouts? How do you know if you should just bag on a workout altogether? This is highly useful, and goes beyond a prescription of workout schedules to a fuller understanding of training principles and priorities.
Carmichael is also realistic about the equipment that readers will or will not have access to, especially power meters. This equipment is virtually mandatory for many competitive cyclists, but expensive enough that many readers won't have them. Carmichael recognizes the value of training with a power meter, but still structures the book around the HR monitors that will be within reach for most readers. He also draws a pragmatic difference between what you can *learn* from power meter data as opposed to how your training -- and hence your improvement -- would be different if you had one (answer: it wouldn't).
If cycling is the main way you get your exercise, and you want to give it some structure and purpose while making the best use of limited time, this is the book to get. If time is less of an issue, or if cycling (and racing in particular) rises to the very top of the things you prioritize in your life, then you're likely closer to the intended audience of Friel's Training Bible.
13 of 13 people found the following review helpful.
Effective, but covers little material I hadn't already heard.
By davidajensen
I am 5 weeks into the 11 week racing training program and I am getting good results. The book is well laid out and provides science based research in a way that is easy to understand. I like that Carmichael has separate programs for the road season and cyclocross, because my cyclocross training program last year was non-existent.
The downside of this book is that if you have spent any time on the internet or reading cycling forums, you aren't going to read anything new. You've seen all of this information before in one shape or form. The advantage of this book is that it sits on a shelf and you can refer to it anytime.
*****UPDATED******
Carmichael warns readers in the book that after 10-12 weeks of training on this program you must rest. This is absolutely true. I peaked about 10 weeks in and then I was toast. I didn't feel physically sore or tired, but I was no longer able to sustain hard efforts. The problem is that traditional training programs include a long period of base miles where you develop a strong fitness foundation. The time crunched cyclist doesn't build that foundation, and like any structure with a poor foundation, he will collapse.
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