THE TIME CRUNCHED CYCLIST PDF

The Time-Crunched Cyclist can help you capture your best performance—all in the time you have right now. So CTS developed a new approach—the Time-Crunched Training Program—to help cyclists achieve competitive fitness and power without the impossible time demands of traditional training methods. Cyclists learn the science behind this alternative approach to training before performing the CTS field tests to get a baseline reading of their fitness. Nine comprehensive training plans include effective time-crunched workouts, nutrition guidelines, and strength training to develop the speed and endurance for a wide variety of cycling races and events. The new Time-Crunched Training Plans cover:.

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Seven seconds. I spent eight weeks training to be seven seconds quicker. Well, no more than usual. This was back when I was a slower rider. Geez, I sound like a TV infomercial. My journey began when I decided to give up monster weekend rides and begin training proper. Before I knew it I was huffing and puffing on a turbo trainer in my hallway. Glamorous eh? Always ride with a specific goal in mind. Yet my training was far from aimless.

With one eye on next year, I wanted to learn about my body and understand how it would respond to the stress of training. Plus I might even get quicker.

These codes dictated my evenings. The TCTP demands three interval sessions a week plus slower endurance rides. Easy right? Not quite. Cramming intervals into the evening was challenging. Get home from work, jump on the turbo, eat, go to bed.

The new shorter weekend ride left me with many an hour to fill yet my tired legs ruled out cycling. What to do?! Looking back, my weekly totals were a meagre three to five hours. An hour of intervals on Tuesday and Thursdays followed by more intervals on a weekend, maybe with some endurance tacked on the end. Super time crunched. The novelty of intervals wears thin quick. An hour of suffering is not something to enjoy. Climbing on the bike is the hardest part. Once on, you bury yourself in pain and loud banging music.

More times than not I would finish the session euphoric. Endorphin overload. Some intervals are more enjoyable than others although much depends on how fresh you are. Attempting any interval with fatigue is asking for trouble. How did I fare? Yet resting when tired is what the plan demands. I commute daily and whenever I did try a few zone two spins they left me feeling very tired for the entirety of the next week. This makes for unpleasant turbo sessions. I gave myself two simple rules when completing the plan.

The workouts are designed to stress your body. Completing them at 95 percent of the prescribed effort would defeat the purpose. Secondly, and just as importantly, listen to your body. You know when your legs are tired so skip the session entirely to avoid building up fatigue and ruining your training plan. Knowing when to stop is difficult but there will be several signs.

I have a little test for my legs which is a good indicator of fatigue or freshness. Count to two again. Feel your legs burning? Works every time. All of my local hill climb records have been smashed and I was no slouch before I began this plan. Without aiming to, I also lost weight.

Well, my calves are. The rest of me is just thinner! Christmas will fix that. Most importantly, the plan taught me to listen to my body and stop overtraining. I kept a training diary not for posterity but to monitor my efforts. I then rest and plan easier sessions. The plan is so focussed it leaves little room for other rides. On the rare occasion I put in extra miles I paid for it later in the week. Plus the road is by far the most enjoyable session.

Fitting the training into the working week was also difficult. I have to thank my better half for accommodating me. Waiting around for a late dinner. Coming home from work to a maniac sprinting in the hallway. Enduring the porno style huffing and puffing. Towards the end of the plan I also found it mentally challenging to climb on the turbo and commit percent. I imagine such challenges will be even more difficult come light and warm summer nights. Do I recommend the time crunched training plan?

If you want to ride faster and can commit to the above, then this plan works. I read many other blogs and they all agree. Just consider if such riding is for you. If you do take on the plan, push yourself but be flexible and listen to your body.

Remember, you are not a robot. I was fairly strict following the plan but did shuffle many of the sessions to fit around that thing called life. Form is fleeting and I can already feel my legs emptying. It is December after all. I may even join a few group rides to get some miles in. The plan will be filled with intervals from this training plan which I look forward to tailoring. There is a limit though. I love cycling too much to be so focussed. My plan will include down time and some time to discover the world on two wheels.

Bring it on. Great work and impressive times! I have just done the opposite and went to India for nearly 3 weeks so I am in the completely opposite state of fitness.

Struggling to complete sessions at the moment. Like Like. Cheers Alex. Rest time now. Will be looking to join you and your club next year I reckon. Could do with some help on the longer rides. Like Liked by 1 person. You would be more than welcome — though I might need to get the tractor beam out round the hills. Just me an email if you still have my address from the Alps stuff earlier in the year.

Good stuff, sounds like a plan. I read this with interest. Would you still reccommend it over some of the newer methods i. Strava Plans, Zwift etc? The TCTP: good for building for an event but is a little too intense for my liking. You also get to train with virtual power, see below. Outside: I went to the Alps last year and simply did lots of outdoor tempo rides, time trial like efforts at around your threshold. I was in great shape for the mountains and rode outdoors!

Strava training plans: way too intense but you could dip in and out of them. Like a time crunched version of the actual TCTP!

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One for the road?

Would you like to tell us about a lower price? If you are a seller for this product, would you like to suggest updates through seller support? The Time-Crunched Cyclist will put you at the front of the pack in just six hours a week. That's right: Six hours a week on this revolutionary plan will rebuild your competitive fitness and help you regain race-winning form.

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The Time-Crunched Cyclist: Fit, Fast, and Powerful in 6 Hours a Week

Between work, family and other extra curricular activities, finding the time can be difficult. Even more difficult for many athletes is knowing what types of rides to do to maximize their available time. In practice these intervals can be either integrated into longer endurance rides, or performed as a standalone workout. I like to match the length of the interval with the demands of the races my athletes are training for. Most rides, races, and events have some amount of climbing, and the best way to get better at climbing is to perform dedicated hill work.

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The Time-Crunched Cyclist, 3rd Ed.

Cyclists learn the science behind this alternative approach to training before performing the CTS field tests to get a baseline reading of their fitness. The new Time-Crunched Training Plans cover:. This new, third edition integrates Strava, the popular ride tracking and analysis program. Powered by Strava, the Time-Crunched program becomes interactive, social, highly motivating—and focuses riders on the training data that matters most. It also adds the Time-Crunched Diet, a sports nutrition approach designed to help riders optimize their power-to-weight ratio with new guidelines on eating behaviors and delicious recipes from chefs Michael Chiarello and Matt Accarrino. A new chapter on hydration and managing heat stress will show athletes simple ways to avoid overheating that lead to better performance.

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