This course offers 56 cycling workouts to improve strength, speed, and
stamina. With this systematic approach you can train your clients and
athletes to ride more efficiently, climb stronger, sprint faster,
achieve performance breakthroughs, and become well-rounded cyclists.
The Fitness Cycling online course provides you with a systematic approach to training your clients and athletes to ride more efficiently, climb stronger, sprint faster, achieve performance breakthroughs, and become well-rounded cyclists. You will learn to help your clients set short-, medium-, and long-term goals; assess their skills and training level; and use various methods to track their progress. You’ll design science-based workouts for each aspect of cycling: base training, climbing, flatland threshold training, time trialing, and stationary bike training. You’ll also learn riding techniques and how to select the appropriate bike and equipment, determine proper positioning, and refine the bike fit.
The online course is based on the e-book Fitness Cycling by Shannon Sovndal, MD, FACEP, and features 56 color-coded workouts based on intensity level so you can create targeted programs based on your clients' goals, current fitness level, and cycling experience. With professional insights on riding techniques, goal setting, training concepts, recovery, and preventing common cycling injuries, Fitness Cycling is the one training guide you’ll turn to again and again for a lifetime of cycling workouts.
The online course includes a study guide containing a syllabus and chapter learning activities to prepare you for the 65-question continuing education exam at the conclusion of the course.
Develop short-, medium-, and long-term goals using the four Ps of goal setting and the author’s RACE strategy.
Understand the training concepts of adaptation, progression, specificity, individualization, proper nutrition, and adequate hydration as they apply to cycling.
Assess a client’s level of fitness using maximal performance assessments (VO2max, maximal heart rate, and maximal power) and the concepts of sustained performance (lactate threshold heart rate and lactate threshold power).
Understand how to quantify training using frequency, duration, intensity, and volume to adjust training workloads and zones.
Outline the components of a periodized training plan.
Design and maintain a simple or advanced training diary.
Explain the importance of base training and identify the strategies of base training workouts.
Explain the importance of interval training and identify the strategies of interval training workouts.
Identify the strategies of hill training workouts.
Identify the strategies of time-trial workouts.
Identify the strategies of sprint training workouts.
Discuss the importance of indoor training and identify strategies for stationary bike workouts.
Suggest appropriate off-season workouts or activities.
Identify key factors in selecting a bike and appropriate cycling equipment.
Outline bike positioning and riding techniques.
Discuss the two primary types of cycling injuries: trauma and overuse.
Chapter 1: Setting Cycling Fitness Goals
Chapter 2: Understanding Training Concepts
Chapter 3: Measuring Cycling Fitness
Chapter 4: Understanding Training Workload and Zones
Chapter 5: Planning Your Program
Chapter 6: Base-Building Workouts
Chapter 7: Interval Workouts for Flat or Varied Terrains
Chapter 8: Hill Workouts
Chapter 9: Time Trial Workouts
Chapter 10: Sprint Workouts
Chapter 11: Stationary Bike Workouts
Chapter 12: Off-Season Workouts
Chapter 13: Equipping Yourself
Chapter 14: Refining Bike Fit and Riding Techniques
Chapter 15: Dealing With Common Cycling Problems
Study Guide Answer Key
Exam Answer Sheet
A continuing education course for personal trainers, group exercise
instructors, fitness coaches, strength and conditioning professionals,
cycling coaches and trainers, and athletic trainers
Shannon Sovndal, MD, FACEP, is the owner and founder of Thrive
Health and Fitness Medicine (Thrive HFM), an elite team of physicians,
exercise physiologists, and athletes who provide clients with the
highest level of personalized health care, life management, and fitness
training. He is the director of trauma special operations development at
Denver Health Medical Center and medical director at North Colorado Med
Evac. He is a board-certified emergency medicine physician at Boulder
From 2007 to 2013, Sovndal was a team physician for the
Garmin-Slipstream professional cycling team. He worked as a physician at
the General Clinical Research Center at the University of Colorado from
2004 to 2012. Before becoming a physician, Sovndal raced road bikes in
the United States, winning the California/Nevada District Championship
and many other road races and criteriums.
Sovndal is the author of Fitness Cycling (Human Kinetics, 2013)
and Cycling Anatomy (Human Kinetics, 2009). He has written
numerous sport-related articles and lectured on exercise-related topics.
He attended medical school at Columbia University in New York, completed
his residency at Stanford University in California and now lives in