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:

• Secrets to make home training so interesting that you'll look forward to the sessions.
• Totally pressed for time? Work and family commitments getting in the way of your serious training? Not any more. We'll show you how you can keep your peak fitness on only two special 1 hour sessions a week.
• Trying to ride off those holiday kilograms to get really lean? We'll be covering some of the best home trainer session to help you loose weight. They will also incorporate what you should eat and at what time to maximise your fat burning potential.
• Home trainer sessions that will improve your hill climbing in just four weeks without leaving your living room.
• Can't sprint. Think again. We have several great sprint home trainer sessions that will have you leaving everyone behind at the finish no matter how bad you are as a sprinter when you start.
• VO2MAX boosting sessions. Get a severe and natural performance advantage over your competitors
• Home trainer sessions to help you prepare for important recreational cycling events.
• Want to improve your average speed in time trials? We have a section dedicated to just this and it will have you riding faster than you ever have before.
• We cover a whole section on heart rate training that you'll also be able to use while training on the road
• How about criterium races? Hit the season hard with these special criterium sessions.
• How to put together a training plan that will have you build and peak correctly for your important cycling events.

Enjoy the benefits of home training right in your living room:

• It's safe
• It's warm
• It's measurable
• It saves you a heap of time while getting the same or better results
  

How would you like to:

• Develop a hugely powerful aerobic base on which to build your season
• Develop and increase your power output on the bike for all races and conditions
• Develop your ability to sprint and to sprint further
• Build your top end power and be able to sustain it for longer
• Be able to climb more powerfully and effectively
• Smash your time trial personal bests
• And actually win bike races!

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.

• One the most profound changes I've seen is an increase in my cycling cadence and aerobic fitness.
• Despite the fact I've been cycling for some time now, the tips have consolidated my riding technique.
• Cycling in the 90 - 110 range now comes naturally, no unusual feeling as at first and  by also  cycling circles  this means each stroke is efficient.  In sprints I've reached a top cadence of 177 rpm.
• I've been able to go for longer training rides and repeat the feat everyday - average of 35km and increasing my top speed on flat terrain from 50.1km/hr to 64km/hr and sustain this effort, which also shows an increase in my Lactate threshold.
• I'll continue training to improve and become a better cyclist, but thanks all the same for the informative tips."
  

Regards, Stephen.

Table of Contents:

DISCLAIMER   
ABOUT THIS SECOND EDITION   
ABOUT ME   
INTRODUCTION   
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   
- Inertia   
- Noise   
- 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   
PERIODIZATION   
- 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   
- Repair   
- 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   
SUMMARY