You have spent thousands of dollars on your bike and hundreds of dollars on your home trainer.
For less the cost of a cycling jersey you can buy something right now that is proven to make you fastest on your bike.
This e-book is available now for download.
This 2nd edition has been totally rewritten and updated with our current indoor cycle training techniques for the home trainer.
Now 139 pages long.
Includes training with power, new workouts and training programs
Please note that when purchasing you MUST have an account or create an account so you can log back in to download the file. Do not purchase as a 'Guest'
You are about to purchase what is probably the fastest way to improve your performance on the bike.
No matter what level you are racing or riding at, or what shape you're in right now, you're about to get a lot faster and have a lot more power than you ever have thought possible.
Find out why this book is a must read.
While riding on the road is important and enjoyable. Cycling home trainer sessions, if performed correctly, will unlock your hidden power and speed faster than almost any other training you can do on the road.
If you are limited to the amount of time you can train or find the weather is interrupting your training schedule then the home trainer is the best way to keep yourself fit.
This book covers the following:
Enjoy the benefits of home training right in your living room:
How would you like to:
We use the same sessions in our very successful remote coaching program. Here are some of the comments and feedback that we are getting from our athletes:
"I have been keen to drop you a note after last Saturday's racing. Remember you encouraged me last week to say that I was getting better & stronger, well I think you were right. I went out the next day & did my V02 max rides better than before but found they were still hard work, it was just that I was more encouraged so I tried a bit harder. Then on Saturday, when it all counts, I rode in D grade and came in 2nd place. My HR didn't work for the race but I was noticing how I was feeling and I would say that I only got into V02 max in the last 5 minutes or so, at least that's how it felt as I was cruising most of the time, Then on the last lap the pace picked up and I was right there with the leaders and I had to hold back from sprinting too early so I sat on another wheel for the last half a lap then in the last 25 meters there was a mini sprint and I overtook 2 other people to come in 2nd place, and what was better is that I felt really strong at the end. The speed over the line was only 50 kph ( I have done better) but it was enough. The cold weather is not too bad here and even though I hate the cold, I love training in winter because I get a jump on all the soft riders while they are still at home in bed. Thanks for all your help so far." David Wilkins - QLD, Australia.
And another one from Stephen:
"G'day Dave,I'm fantastic now that I've been keenly following most of the tips you've sending me - now for the third month.
Table of Contents:
ABOUT THIS SECOND EDITION
THE INDOOR HOME TRAINER IS A POWERFUL TOOL
USING YOUR INDOOR HOME TRAINER TO ALMOST HALVE YOUR TRAINING
WHICH TRAINER SHOULD I BUY?
- Road Feel
- Durability and Strength
- The types of trainers available
- Other factors to consider
- Trainers compared
STATIONARY TRAINER TRAINING HINTS
LOCK YOUR CORE AND WORK ON YOUR TECHNIQUE
MONITORING AND MEASURING YOUR PERFORMANCE
SETTING UP YOUR HOME TRAINING STUDIO
SOFTWARE TO ANALYSE CYCLING DATA
AN INTRODUCTION TO METABOLIC EFFICIENCY TRAINING
HOW TO BURN MORE FAT WHEN YOU EXERCISE ON THE BIKE
HOW TO SURVIVE AN INDOOR HOME TRAINER SESSION
HOW TO START AND FINISH YOUR TRAINING SESSIONS
- The Warm Up
-The Cool Down
INTRODUCTION TO HEART RATE ZONES
HOW TO ACCURATELY CALCULATE YOUR MAX HEART RATE
- MHR Flat out test
- MHR RAMP test
- Racing MHR
- Predictive MHR
HEART RATE AND POWER ZONE CONVERSION CHART
THE DIFFERENCE BETWEEN TRAINING WITH HEART RATE AND POWER
INTRODUCTION TO POWER ZONES
- The Power Zones
HOW TO WORK OUT YOUR POWER ZONES
- Preparation Phase
-The Base Phase
- The Build Phase
- The Peak Phase
- The Transition Phase
- Periodization Guidelines
- 4 Weekly Blocks
UNDERSTANDING THE FUNDAMENTALS OF CYCLING FITNESS
TURBO CHARGE YOUR CYCLE TRAINING - THE DOUBLE SESSION
HOW MUSCLE FIBRES AFFECT CYCLING PERFORMANCE
THE IMPORTANCE OF STAKE HOLDER BUY-IN
PREPARATION INDOOR TRAINING SESSIONS
- Low Intensity Training
- The One-Legged Rotation Session
BUILDING AN AEROBIC BASE INDOOR TRAINING SESSIONS
- Steady Base Kilometres
- Beginners Fat Burning
- Fat Burning I Ergo
- Fat Burning II Ergo
- Spinning Steps Ergo
- TV Base Training
- 30 Second Shuttle Ergo
AEROBIC STRENGTH ENDURANCE INDOOR TRAINING SESSIONS
- E2 Strength Endurance Ergo
- E3 Strength Endurance Ergo
- Strength Endurance II Ergo
- Strength Endurance III Ergo
- One Minute Power Intervals Ergo
- Power Steps Ergo
- Power Steps II Ergo
- Power Steps III Ergo
- Fruit Bowl Ergo
- VO2Max Strength Endurance Ergo
INCREASING VO2MAX INDOOR TRAINING SESSIONS
- VO2Max Training I
- VO2Max Training II
- VO2Max Training III
- VO2Max Training IV
- Ultra VO2Max Session
- VO2MAX Power Interval Shuttle Ergo
- Break Jumper
- Break Jumper II
- Break Jumper III
- Over Threshold Intervals
- VO2Max Build Ergo
- VO2Max Short Sets Ergo
- Strength Endurance plus Lift
INCREASING SPEED INDOOR TRAINING SESSIONS
- 7 Second Surges Ergo
- 5 Second Shuttle Ergo
- VO2Max Carbo Load Ergo
- One Minute Intervals Ergo
- 130RPM SpinUps I Ergo
- 130RPM SpinUps II Ergo
- Backwards Speed SpinUps Ergo
- 30 Second Speed Shuttle Ergo
- Criterium LAT Ergo
- Sandown Ergo
- Pursuit Ergo
HILL CLIMBING INDOOR TRAINING SESSIONS
- Climbing Simulation Training Ergo
- Climbing Strength Training I Ergo
- Climbing Strength Training II Ergo
- Climbing VO2Max I Ergo
- Climbing VO2Max II Ergo
- Explosive Hill Power Ergo
- Climbing Repeats I
- Climbing Repeats II
- Hill Climber Cadence Steps E3
- Hill Climber Cadence Steps VO2MAX
TIME TRIALLING INDOOR TRAINING SESSIONS
- Bridge Intervals I Ergo
- Bridge Intervals II Ergo
- Bridge Intervals III Ergo
- Bridge Intervals IV Ergo
- Time Trial Basic Efforts Ergo
- Time Trial Efforts I Ergo
- Time Trial Efforts II Ergo
- Time Trial Efforts III Ergo
- Time Trial Efforts IV Ergo
- Time Trial Efforts V Ergo
- Time Trial Efforts VI Ergo
DEVELOPING YOUR SPRINT INDOOR TRAINING SESSIONS
- Aerobic Sprint Efforts Ergo
- Extended Sprint Efforts Ergo
- Explosive Starts Ergo
- Explosive Power Ergo
WARMING UP FOR TOP PERFORMANCE INDOOR TRAINING SESSIONS
- Race Warm Up Ergo
- Pre Race E3 Spin Ups Ergo
- Pre Race VO2Max Spin Ups Ergo
- Pre Race VO2Max Sprint SpinUp Ergo
WARM DOWN OR POST-RACE SPIN DOWN SESSIONS
- Warm Down or post-race spin down
Posted by David Thompson on 29th Dec 2008
Yesterday I purchased your book on training.I have found out so much. Some I am doing wrong and some to do better. It is the best Christmas present I have bought and all the thanks go to you.
Posted by Norbert Gerold on 28th Jul 2008
Just did my first "Bridge Interval" as per you Cyclinginform page 64.
We had the Individual Time Trial State Champs yesterday. I came third in Mas 5.
Daniel Vanechop (Northern Sydney CC) is the current National and State Champion. This time last year at the same event he put 3min 8 sec into me over 20km.
In the National TT in April this year he beat me over the same course by 2min 29 sec.
Yesterday, over the same course I got as close as 35 sec.
Posted by Samuel Ho on 23rd Jul 2008
Excellent training guide. Gives me lots of ideas for training at home.
Posted by Rob Jarvis - Magnetic Island, Queensland on 19th Jul 2008
I have just digested the gist of the guide, and I must commend the effort you guy’s have put into it.
The comprehensive information broken down to easy applications is fantastic.
I have worked my final training ride up for 2Hrs on Sat morn (on the trainer) before the 360k ride from Townsville to Cairns.
I really welcome the structured program applying to the home trainer, as I have no distance to ride here on an Island (Magnetic Island) the trainer has been discovered as a great training tool. I look forward to jumping on the bike at 5.30am and watching for whales going past.
Keep up the encouragement to all who need it.
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