The Bicycling Big Book Of Training

I’ve been on my bike a few times this winter, but between the frigid temperatures and snowy bike paths, I’ve had to do most of my pedaling inside. Now that spring is here, I am ready to get back out there, and Bicycling and Rodale PR sent me the perfect book to review that has me motivated and inspired to up my cycling game. 

Last year, I got to review The Bicycling Big Book of Cycling for Beginners, and I am still trying to put its lessons into practice when I ride. The Bicycling Big Book of Training is the perfect sequel, with information and guides to help you improve performance on your bike. 

The book weighs in at 288 pages, and has lots of pictures and charts that make the information easy to understand. It is divided into five sections for easy reference and browsing. The first two sections (Plan, Prep) have information on fitness, nutrition, and strength training. The next section (Ride) has information on road skills and cycling events. The fourth section (Compete) has information on different types of races, and specific tips tailored to each of them. The last section (Tend) has information on how to keep your body healthy with proper training and recovery. 

While I’m not planning to enter any cycling races any time soon, my husband and I have been talking about doing an organized ride, like a century or a half-century. The Bicycling Big Book of Training has a whole chapter on centuries, including training plans and suggestions for the ride. Given my current weekend warrior schedule, this tip must have been written for me:

You will improve your overall cruising speed more effectively by doing three rides of 60 to 90 minutes each week … than by going long only on the weekends.  

I’m also interested in these guidelines on when you need to pay attention to recovery:

• after riding 2 hours or less with at least 20 minutes maximum effort
• after riding 2.5 hours with at least 30 minutes very hard
• after riding 2.5 or more hours with at least 40 minutes hard
• after riding 4 or more hours with at least 40 minutes moderately hard 

I wonder what the equivalents would be for running?

If your ride calls for “recovery,” the book suggests active rest, massage, a cold bath (but not necessarily an ice bath), refueling carefully, and sleeping more. Those are definitely great tips for runners too! 😉 

[Tweet “Cycling Tips from The @BicyclingMag Big Book of Training”]

If you want to learn how to make the most of your time on a bike, you can purchase a copy of The Bicycling Big Book of Training from Rodale Books here. And, if you do plan to get out on the bike path, make sure you review my rules for sharing the road so we all can enjoy the spring weather! 

Do you read books or magazines for tips on how to improve your performance?