Fitness Cycling offers 56 workouts for different types of
training (sprinting, intervals, hills, etc.) so active people and
cyclists at all levels reach their fitness and performance goals. This
attractive four-color guide provides essential information about setting
goals, training, recovery, and preventing injuries.
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From customized workouts to authoritative advice, Fitness Cycling provides the most effective workouts for achieving peak physical conditioning. As a cyclist and physician for one of the sport’s leading teams, author Shannon Sovndal provides a detailed approach to cycling that will help you increase strength, speed, stamina, and overall fitness.
Fitness Cycling features 56 workouts based on specific aspects of riding, such as base building, interval training, sprint and hill climbing, and time trialing. Each workout is color coded for intensity level, so you can create a targeted program based on your goal, current fitness level, and cycling experience.
With recommendations, advice, and 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.
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 Terrain
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
Appendix A Personal Training Zones
Appendix B Training Logs
About the Author
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).
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 Boulder, Colorado.
“The best training program is one that engages you with variety
and ultimately ensures that you improve. Shannon shows you how to mix it
up, have fun, and go faster with Fitness Cycling."
Connie Carpenter-- 1984 Olympic Gold Medalist
"Fitness Cycling is an excellent tool for learning the
basics of cycling and for applying a variety of workouts and concepts
toward attaining your cycling goals. Sovndal truly hits on the
principles that matter."
Timmy Duggan-- Liquigas-Cannondale Pro Cycling Team