Indoor workouts on trainers and spin bikes are great opportunities to isolate weaknesses, work on drills, and more closely measure performance, but the preset courses of a stationary bike can quickly become boring. These spiral-bound, sweat proof workouts enable cyclists and triathletes to choose workouts geared toward their personal objectives, making indoor rides more interesting and productive. Each workout allows the athlete to use heart rate zones, perceived exertion, power levels, or a combination of methods to track performance and improve skills. The workouts are categorized by objective: endurance, force, speed skills, muscular endurance, anaerobic endurance, or power. The book can be used in conjunction with training plans for both triathlon and cycling and is the perfect solution for days when inclement weather threatens to cancel a ride.
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Most Helpful Customer Reviews
19 of 19 people found the following review helpful
Format:Spiral-bound
i've just started a second off season of using this book while on the trainer. i've found the workouts to be fun and effective. makes an hour or two on the trainer fly by. my overall speed in races went up quite a bit after using this book during last year's off-season. i do triathlons and duathlons, but am planning on doing some road racing next year. i have no doubt that these workouts will help my overall performance.
as for pushing too hard or going too fast for beginners, there are base building schedules at the beginning of the book, and each workout has a target heart rate zone and a target rpe (rate of perceived exertion), so its just up to the rider to monitor.
i also have the swim workouts in a binder, but i have gotten much more use out of the 'workouts in a binder for the indoor cyclist.'
as for pushing too hard or going too fast for beginners, there are base building schedules at the beginning of the book, and each workout has a target heart rate zone and a target rpe (rate of perceived exertion), so its just up to the rider to monitor.
i also have the swim workouts in a binder, but i have gotten much more use out of the 'workouts in a binder for the indoor cyclist.'
15 of 15 people found the following review helpful
Format:Spiral-bound|Amazon Verified Purchase
I don't think I would ever say this, but I am excited to get on my trainer. I have been a big fan of the author's father, Joe Friel, so I really like Dirk's coaching style. I especially like this book because it allows me to incorporate Joe Friel's workouts onto a trainer.
The book is organized into seven different types of workouts to suit different weaknesses. The workouts are well thought out and will certainly help beat the boredom of riding a trainer. Most of the workouts are about an hour, except for some of the longer endurance rides. These workouts appear to be geared for someone who is pretty fit, but there are notes that allow you to tailor them to those just getting into high-intensity training.
While I don't believe you will be come an exceptional cyclist on the trainer alone, this book certainly will help you get the most out of those days you are forced to endure trainer hell.
The book is organized into seven different types of workouts to suit different weaknesses. The workouts are well thought out and will certainly help beat the boredom of riding a trainer. Most of the workouts are about an hour, except for some of the longer endurance rides. These workouts appear to be geared for someone who is pretty fit, but there are notes that allow you to tailor them to those just getting into high-intensity training.
While I don't believe you will be come an exceptional cyclist on the trainer alone, this book certainly will help you get the most out of those days you are forced to endure trainer hell.
13 of 13 people found the following review helpful
Format:Spiral-bound
This book could be used alone or as an additional resource to Joe Friel's book, the Cyclist's Training Bible. This book focuses on specific workouts which include endurance, speed skills, muscular endurance, power, force, and anaerobic endurance, all of which are part of Joe Friel's book.
Any level of cyclist could benefit from this book, but I think it is probably intended more for the serious recreational cyclist or racers. If you follow the workouts as written, many of them can be very intense and grueling, especially the power and anaerobic endurance workouts. I've been using this book for about two months and have increased by intensity over the last several weeks, and I have definitely seen noticeable improvements in my cycling out on the road.
For anyone who is serious about getting stronger and faster on the bike while developing better technique, this book is a must have resource.
Any level of cyclist could benefit from this book, but I think it is probably intended more for the serious recreational cyclist or racers. If you follow the workouts as written, many of them can be very intense and grueling, especially the power and anaerobic endurance workouts. I've been using this book for about two months and have increased by intensity over the last several weeks, and I have definitely seen noticeable improvements in my cycling out on the road.
For anyone who is serious about getting stronger and faster on the bike while developing better technique, this book is a must have resource.
Most Recent Customer Reviews
Perfect.
Its sweat proof, stays open, has a book mark, lots of ideas inside. I've had it a month and love it still. Great job guys. Now make me an iPhone App and put some music to it.
Published 2 months ago by Mike
Good book with too many variations on the same theme
I have been cycling for over fifteen years and used to race during my college days. I must say, this book is good in that it can be laid flat with its binding and is... Read more
Published 7 months ago by S. spyratos
Good workouts
I have enjoyed the book and the workouts. I think it helps to have read the author's father's book The Cyclists Training Bible. Read more
Published 17 months ago by David L. Debord
Very good, well explained and layed out
Before you get going everything is explained clearly. It even provides alternatives for those who use power meters, HRM, or Perceived Effort. Read more
Published 18 months ago by G. UMBERGER
Another great workout in a binder product
good mix between endurance, drills, and muscular strength workouts. Fantastic resource I used all last winter, and will use again.
Published 19 months ago by kevin lovell
Nice Variety
I use workouts in the binder a couple of days each week when the weather does not cooperate. Every time I have selected a workout I am reminded how much I like the variety between... Read more
Published on February 7, 2010 by Booksellerin Booksellerin
Great book.
If you have to do a lot of indoor training really helps alleviate boredom. Even if you get to ride outside in winter can help give your workouts structure.
Published on February 1, 2010 by J. S. Herzman
Getting ready for the outdoor season
Workouts in a Binder for Indoor Cycling I lead a spin class geared toward triathletes and road cyclists - this guide has changed the way we work, targeting the things we need for... Read more
Published on April 10, 2009 by G. Mueller
cycle workouts
I love this little book. It explains the terms and gives tons of workouts in categories such as strength, encurance, etc. It definitely gives me ideas and motivation.
Published on February 9, 2009 by Clairissa Lynn Mitchell
Workouts in a Binder for Indoor Cycling
So far I think it is a good resource for cycling. I have not gotten through all the workouts yet, but the few I have tried are very good. Read more
Published on February 20, 2008 by Susan V. Warren
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