It's hard to argue with success; it's even tougher to emulate it. But if you want to train like a Tour de France winner, you couldn't do much better than learning the tricks of the trade from two-time champion (1999 and 2000) Lance Armstrong.

In The Lance Armstrong Performance Program: Seven Weeks to the Perfect Ride, Armstrong teams up with his coach, Chris Carmichael (whom the U.S. Olympic Committee named 1999's Coach of the Year), to offer the ultimate insider's guide to becoming a better rider, based on the regimen Carmichael has been fine-tuning for Armstrong since the early 1990s. Noting that athletes of all levels focus best when aiming for specific goals at the end of short windows, the authors describe the performance program as consisting of "three specialized weekly training programs that build on your current fitness level" followed by a week of "recovery riding between each program." They provide an easy-to-administer fitness-level self-test in the form of a three-mile time trial (beginner, intermediate, or advanced), and they then define the key operative terms that make up the bulk of the actual training, including Tempo, HighSpin, PowerIntervals, Sprints, and Training Zone. A brief section of workbook-style pages provides readers with a user-friendly outline for the entire seven weeks.

Here is week 3 for an intermediate rider:

• Monday: day off.
• Tuesday: 1 hour in zone 2 with 20 minutes Tempo on flat terrain.
• Wednesday: 30 minutes in zone 1; recovery ride.
• Thursday: 1 hour in zone 2 with 15 minutes Tempo on flat terrain.
• Friday: 45 minutes in zone 2 with 10 minutes HighSpin on flat terrain.
• Saturday: 1 hour in zone 2 with 15 minutes Tempo on flat terrain.
• Sunday: 1.5 hours in zone 2 with 30 minutes on hilly terrain.

This is what you really need

I think this book is one of the best examples of what cycling and training is all about. Too many cyclists form beginners to pros are constantly looking for that magic workout of secret training plan that will make them the next superstar. The fact is, and what this book demonstrates superbly, is that in order to be a better/stronger cyclist you need to "train smarter". Contrary to popular belief, its not the quantity of your training, but the quality. This book helps more than any other I've read in detailing a QUALITY training program complete with everything you need from specific workouts to nutrition to weight training for cyclists. I am an elite level cyclist who for years has been training as hard as my body will allow. Now, because of this book, I have refocused my energy on quality workouts and a balanced program. The results have been amazing. I recommend this book to all levels of athletes, to anyone who wants to get the most out of their training.

It worked great for me

This was the first cycling/training book I picked up when I started trying to get myself back in shape. After dropping 50 pounds and being in the best aerobic shape of my life I can honestly say that this book got me going in the right direction in regards to training routines and nutrition. It is simple and a must read for beginners. More advanced cyclist might find it a little dull but there is still useful information no matter your skill level. Chris's other book, "The Ultimate Ride" is a great follow up to this book.

Training for the Entry-Level Athlete

For the person who would like a strong, proven way to begin to add structure to their training - you really can't lose with this book. True, there are those in the cycling world who view Carmichael's business as becoming the 'Walmart' of coaching, but still...it's sound stuff.
I have found that the most beneficial thing an athlete can do to their training is...simply get structured. Appropriate rest and slow, steady development of the aerobic system will pay off in the long-term. This book is as good of a beginning for the entry-level athlete as any other. You also might look for Joe Friel's Cyclist Training Bible.

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