Maximum Performance for Cyclists: The Physiology of Training

By Michael J. Ross

Book Overview

In cycling, the changes the body undergoes while training is called the training effect. This book, written by a race physician and licensed United States Cycling Federation coach, shows cyclists how... This description may be from another edition of this product.

• Format: Paperback
• Language: English
• ISBN: 193138262X
• ISBN13: 9781931382625
• Release Date: April 2005
• Publisher: VeloPress
• Length: 200 Pages
• Weight: 0.05 lbs.
• Dimensions: 9.1" x 0.6" x 6.2"

Customer Reviews

Evidence-based approach to cycle training

This book is written by a US sports and emergency medicine physician who provides excellent physiological explanations as to what happens to the body in cycle training, and uses evidence to explain how to force these changes by targeted training in the shortest time. For muscles, fitness for cycling comprises of increased mitochondria in each muscle cell (the cells 'batteries') and increasing the blood supply to the muscles by growing new blood vessels (angiogenesis) to optimise oxygen delivery and waste removal. A compelling argument as to why muscle fibres type IIa are optimal for cycling is given, and then ways in which to train so as to increase mitochondria, angiogenesis and performance of type IIa muscle fibres are provided, all referenced. The author makes the point that traditional cycle training aims at volume of many hours riding to develop base endurance, then adding intensity and recovery. This is proven with many outstanding athletes having world championships and gold medals from it. This long slow miles approach is based on the then revolutionary training techniques of late Arthur Lydiard who produced a group of world champion middle-distance runners in the 50s and 60s. So why change a good thing? Citing referenced research, Ross contends, however, that long slow base miles can actually hinder performance by working only type I muscle fibres. In essence what the book says is that to optimise performance intensity and recovery are the keys. This means hard work, intervals with maximal effort accompanied by recovery periods. Improved cycling performance is body adapting to vigorous exercise, and he defines how to optimise the adaptation. He contends that improving mitochondrial numbers in muscle is attained by starving the body of carbohydrate during a ride, and suggests riding for an hour on an empty stomach and taking a protein/carbohydrate meal with you to eat at one hour. Likewise starving the body of oxygen (anaerobic training) optimises new vessel growth (angiogenesis). An excellent chapter on determining lactate threshold and personalised heart zone targets is perhaps one of the best available in the current crop of training books. Other chapters include an excellent summary of flexibility and stretching techniques and the expected chapters on bike fit, workouts, nutrition and training plans The book is referenced and sensible in approach. A must read for those serious about cycle training who want a sound scientific approach to maximising your time on the bike. I am a family doctor who cycles. I don't know Dr Ross or have any financial interest in his work. No competing interests.

Maximum Performance for Cyclists

This is a fantastic book for all cyclists who are serious about improving their performance on the bike. The book is written using easily understood terms and analogies, and in my opinion, will save many hours of otherwise wasted time on the bike, doing what would equates to merely turning one's legs over.

Best Cycling Training Book Available

Dr. Ross's book has been invaluable in my training. It explains "the how" and "the why" in a very straightforward manner. Instead of being based upon tradition and anecdotal evidence, this book presents the athlete with training methods rooted in solid science. This is evidenced by the numerous citations that complete each chapter. I have personally experienced significant gains in my abilities since I've been following Dr. Ross's advice.

Awesome training resource!

Dr Ross has done an impressive job of putting the research into a usable resource for cyclists. His ideas are newer and different than some of the traditional training approaches. For example, he talks about making training more effective by using intensity in workouts instead of just slow base miles. He explains how his theories maximize the body's natural ability to maintain hormones that improve performance. My performance has improved due to this book, and so has the performance of many of my friends. Additionally, my bike fit is much better. This is the only book of its kind written by a physician and is a worthwhile investment. Any serious or competitive cyclist should have this book in their library. I also highly reccomend Dr Ross' other book Sports Medicine for Endurance Athletes.

Wonderful Book for Serious Training

This is the best book on this subject that I have ever seen. The chapter on bike fit alone is worth the price of the book. Dr. Ross has done meticulous research, footnoted every fact, and yet writes a very accessible, readable book. The only drawback is that there is so much information that one reading is not enough. You would also have to be a truly dedicated cyclist to follow all of his advice, but this book is an excellent compendium of state of the art training tecniques.