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The Time-Crunched Cyclist


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Table of Contents

Foreword by Mark Gainey, CEO and Co-Founder of Strava Introduction Part I: The Time-Crunched Advantage 1 The New Paradigm for Endurance Training 2 The Science of the Time-Crunched Training Program 3 Terms and Conditions 4 Measuring Intensity in the Information Age Part II: Training Programs 5 Time-Crunched Cyclist Workouts 6 Criterium, Road Race, and Cyclocross Training Programs 7 Century and Gran Fondo Training Plans 8 Gravel Racing and Ultraendurance MTB Training Plan 9 The Commuter's Plan for Race-Ready Fitness Part III: Weight Loss, Nutrition, Hydration, and Heat-Stress Management 10 Weight Loss for the Time-Crunched Athlete 11 Fueling High-Intensity Workouts 12 The Time-Crunched Kitchen 13 Hydration and Heat Stress Management Part IV Making the Most of Your Fitness 14 Supplementing Your Training Endurance Blocks 15 Making the Most of Your Fitness 16 Strength Training on Limited Time Acknowledgments References and Recommended Reading Index About the Authors

Promotional Information

Now powered by the popular Strava social network for athletes, The Time-Crunched Cyclist reveals the fastest-and most interactive-way to get fit for road racing, century rides, cyclocross, Gran Fondos, mountain bike events, and multi-day cycling tours.

About the Author

Chris Carmichael was an Olympian and a professional cyclist before beginning his career as a coach, best-selling author, and entrepreneur. He has coached elite cyclists since 1990, was recognized as the U.S. Olympic Committee Coach of the Year, and was inducted into the U.S. Bicycling Hall of Fame in 2003. He served as the men's road coach for the U.S. Olympic Cycling Team during the 1992 Olympic Games, and was the head coach for the U.S. Cycling Team for the 1996 Olympic Games. Carmichael founded Carmichael Training Systems (CTS) in 2000 to make world-class coaching expertise available to everyone. Through Chris's leadership and an unsurpassed education program that develops the highest-trained coaches in the industry, CTS immediately established itself as the premier destination for personal fitness, nutrition, and performance coaching and camps. CTS's proven track record for producing champions continues to attract top amateur and professional athletes, including Ironman (R) world champions Craig Alexander, Tim DeBoom, and Normann Stadler; Olympic triathlon gold and silver medalist Simon Whitfield; NASCAR drivers Carl Edwards and Bobby Labonte; five-time U.S. national cyclocross champion Katie Compton; and two-time cyclocross national champion Ryan Trebon. In addition, Chris has created more than a dozen training DVDs and authored five books, including The Ultimate Ride (2003), the New York Times bestseller Chris Carmichael's Food for Fitness (2004), and 5 Essentials for a Winning Life (2006). Jim Rutberg is the Media, Marketing, and Editorial Director and a coach for CTS. He has co-authored 8 books on training and sports nutrition: The Time-Crunched Cyclist, Training Essentials for Ultrarunning, The Time-Crunched Triathlete, The Ultimate Ride, Chris Carmichael's Food for Fitness, Chris Carmichael's Fitness Cookbook, The Carmichael Training Systems Cyclist's Training Diary, and 5 Essentials for a Winning Life. In addition to books, he has written innumerable blog and magazine articles. His work has appeared in Road Bike Action, Bicycling, Outside, Men's Health, Men's Journal, VeloNews, Inside Triathlon, and more. A graduate of Wake Forest University and a former elite cyclist, Rutberg lives in Colorado Springs with his family.


"Chris Carmichael's newest book, The Time-Crunched Cyclist, is worth a look for anyone with a real life." -"For those with tight schedules and real life demands, The Time-Crunched Cyclist offers an alternative to hanging up the bike in frustration." -"It's very hard: a) to put this book down and b) not to pick up a useful amount of beneficial knowledge from it." -"With the training plans, nutritional information, case studies, race and ride tips, success stories and more, The Time Crunched Cyclist certainly gave me new hope that I would be able to train well to truly enjoy the sport that I love. If you are, like me, a cyclist with too little free time on your hands, I would definitely recommend that you buy and read this book." -"A major overhaul from previous editions... Very well laid out... An easy read and expanded from 262 pages to 430 pages...A good book with sound research and science that is made easy to understand. Any time-crunched cyclist can come up with their own plan to fit their schedule and have fun racing." -"Carmichael explains superbly in the book how a training program which features shorter but higher intensity training coupled with good recovery periods can deliver spectacular results." -

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