self coached cyclist training with power

The Self-Coached Cyclist – Training with Power

$19.99

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If the complexity of power-based training leaves you feeling lost, you are not alone. The Self-Coached Cyclist – Training with Power is designed to demystify the world of power training for amateur and recreational cyclists who are serious about improving performance.

Written by a seasoned cyclist with over 30 years of experience and 5 years focused on training with a power meter, this guide cuts through the noise and delivers practical, straightforward advice. You will learn how to use tools like Garmin, Wahoo, and Intervals.icu to track your performance and plan effective workouts, all without dedicating endless hours to research.

This book empowers you to take control of your training with confidence. Whether you are new to power meters or looking to refine your approach, you’ll find the tools and strategies needed to succeed. Embrace consistency, adapt to your body’s responses, and enjoy the ride as you push your limits and achieve your goals.

CONTENTS

Part 1: Training and Fitness Concepts.

Gain a deep understanding of the foundational principles of cycling fitness and how to leverage power-based metrics for your training.

  • Energy Systems in Exercise and the concept of Threshold
  • The Overload and Periodization principles that improve performance over time
  • Key Factors to Improve Physical Fitness
  • The Power Duration Curve and its importance in tracking progress
  • Methods like FTP/FRC, CP/W’ Prime, and CTS explained in detail
  • Using the PMC Chart for tracking and adjusting training loads
  • The concept of Decoupling and how it reveals your aerobic efficiency
  • Enhance your Cycling Abilities with focused training approaches

Part 2: Training Plan Concepts

Learn how to structure your training effectively, so each workout brings you closer to your goals.

  • Setting Goals that are realistic, challenging, and motivating
  • Core Training Plan Principles that guide your program
  • Training Plan Structure: How to break down your season into Goals, Periods, Weeks, and Workouts for maximum efficiency

Part 3: Devices & Tools to Train with Power.

The devices and tools to train with power.

  • Bike Computers’ main features
  • Power meters features
  • Heart Rate Monitors
  • Indoor Trainers
  • Training Platforms

Part 4: Getting Set up to Train with Power.

Step-by-step guidance on setting up your equipment and the Intervals.icu platform.

  • Initial bike computer set up
  • Get your FTP/CP – Testing Protocols
  • Setting up Your Training Zones in Garmin & Wahoo
  • Set up the Intervals.icu Platform for planning and performance tracking.

Part 5: Self-Coach your Cycling Training.

Empower yourself to take control of your training planning and performance tracking.

  • Set Training goals and objectives
  • Create a Training plan
  • Create Structured Planned Workouts
  • Unstructured Training Workouts TSS/Load Calculation
  • Ride your Plan
  • W Prime Real Time Tracking with Garmin Bike Computers

Part 6: Performance Control.

Learn how to monitor your progress and make necessary adjustments with the help of Intervals.icu.

  • View and Analyze Ride Data in Activities
  • Tracking Performance with The Fitness Chart
  • Weekly Load Tracking with the Fitness Chart
  • The Intervals.icu Power Chart and Using W Prime in Intervals.icu

 

Ready to transform your cycling experience? Get your copy of The Self-Coached Cyclist – Training with Power today!