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Home > Books > Workouts in a Binder for Indoor Cycling
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Workouts in a Binder for Indoor Cycling
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By Wes Hobson and Dirk Friel
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 (21 Reviews)
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List Price: $29.95
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Publisher:
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VeloPress
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Date:
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December 31, 1969 |
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Binding:
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Spiral-bound
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Pages:
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112
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| Product Description: |
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Indoor workouts on trainers and spin bikes are great opportunities to isolate weaknesses, work on drills, and more closely measure performance, but the preset courses of a stationary bike can quickly become boring. These spiral-bound, sweat proof workouts enable cyclists and triathletes to choose workouts geared toward their personal objectives, making indoor rides more interesting and productive. Each workout allows the athlete to use heart rate zones, perceived exertion, power levels, or a combination of methods to track performance and improve skills. The workouts are categorized by objective: endurance, force, speed skills, muscular endurance, anaerobic endurance, or power. The book can be used in conjunction with training plans for both triathlon and cycling and is the perfect solution for days when inclement weather threatens to cancel a ride.
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Customers' Reviews:
Add Your Own Review |
 i LOVE these workouts, November 2, 2006
By mamarsupial (st. paul, mn)
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i've just started a second off season of using this book while on the trainer. i've found the workouts to be fun and effective. makes an hour or two on the trainer fly by. my overall speed in races went up quite a bit after using this book during last year's off-season. i do triathlons and duathlons, but am planning on doing some road racing next year. i have no doubt that these workouts will help my overall performance.
as for pushing too hard or going too fast for beginners, there are base building schedules at the beginning of the book, and each workout has a target heart rate zone and a target rpe (rate of perceived exertion), so its just up to the rider to monitor.
i also have the swim workouts in a binder, but i have gotten much more use out of the 'workouts in a binder for the indoor cyclist.'
16 of 16 people found this review helpful
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Excellent training plans, December 18, 2006
By R. Duke (San Antonio, Texas USA)
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I don't think I would ever say this, but I am excited to get on my trainer. I have been a big fan of the author's father, Joe Friel, so I really like Dirk's coaching style. I especially like this book because it allows me to incorporate Joe Friel's workouts onto a trainer.
The book is organized into seven different types of workouts to suit different weaknesses. The workouts are well thought out and will certainly help beat the boredom of riding a trainer. Most of the workouts are about an hour, except for some of the longer endurance rides. These workouts appear to be geared for someone who is pretty fit, but there are notes that allow you to tailor them to those just getting into high-intensity training.
While I don't believe you will be come an exceptional cyclist on the trainer alone, this book certainly will help you get the most out of those days you are forced to endure trainer hell.
13 of 13 people found this review helpful
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Great book for the serious cyclist, March 9, 2007
By Brian Gant (nashville, tn United States)
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This book could be used alone or as an additional resource to Joe Friel's book, the Cyclist's Training Bible. This book focuses on specific workouts which include endurance, speed skills, muscular endurance, power, force, and anaerobic endurance, all of which are part of Joe Friel's book.
Any level of cyclist could benefit from this book, but I think it is probably intended more for the serious recreational cyclist or racers. If you follow the workouts as written, many of them can be very intense and grueling, especially the power and anaerobic endurance workouts. I've been using this book for about two months and have increased by intensity over the last several weeks, and I have definitely seen noticeable improvements in my cycling out on the road.
For anyone who is serious about getting stronger and faster on the bike while developing better technique, this book is a must have resource.
11 of 11 people found this review helpful
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Busts boredom..., February 4, 2006
By Sylvia Zinser
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I ordered this booklet because I wanted to get a couple of new ideas for my indoor cycling. Some of the workouts are way too long, but most are really good. The workouts are printed in a way that a fast glance onto them is enough to go on. Everything is described accurately. My indoor bike does not have a computer showing rpms, so I can only do anything easy to count with a regular srop watch - the book often suggests 85rps, 95 rpm etc, which is quite a counting chore. If you are good estimating, it still is great.
And it gives every workout another focus, using all of these through the winter you have your base period down...
11 of 12 people found this review helpful
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Used by Winter Training Spin Class, January 9, 2008
By Christine Ferrario (Ogden, Utah)
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As a cyclist and instructor, I used this book last winter for an indoor cycling group that ranged from the first time triathlete to experienced ironmen! We used a 12 week program and followed the book as a guideline. Because everyone works at their own intensity, it works and motivates for all levels.
I even emailed Dirk, who responded with some recommendations! I still use this book in my basement for routine and guidance. It gives structure to workouts that can meander and go "no where", building strength, endurance and power for spring riding. Highly recommend! Don't let the jargon scare you, Dirk and Wes give many objective and subjective measures to self guide thru workouts.
I want a second edition!
7 of 7 people found this review helpful
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 Less than impressed, March 17, 2006
By J. M. Kralik
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I was very excited to get this "book" but I came away less-than-impressed. Not very immaginative and suprisingly small. Nowhere near worth the price.
7 of 33 people found this review helpful
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 Break the monotony, January 11, 2007
By triathlon addict (Iowa)
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Good reference of ideas for indoor cycling workouts. No longer will the reader be stuck with boring rides, as the authors present a plethora of workouts focused on intervals to break up the monotony and result in better cycling fitness.
4 of 6 people found this review helpful
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 Get a good stationary bike and simply pedal, forget the rest., April 19, 2006
By me="R2NZX8JTZFLEQQ">
3 of 114 people found the following review helpful:
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This may sound simple, but forget about doing this type of workout (or other types of workouts)on your stationary bike,and simply pedal the mileage you can only achieve for now. It does not matter whether you are slow, or even slower than molasses. Why do fast workouts? You may hurt yourself in the process, so take things slow, because things take time to build. So before you get on your bike you first: stretch, drink fluids, get a good watch, and then get on the bike (and start peddaling for an hour or two-slowly).
3 of 114 people found this review helpful
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Missing two workout plans, January 31, 2006
By marp101
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The book cover says there are six workout plans included. I can find four, and two of them are for triathletes.
Otherwise seems to be a decent resource.
3 of 9 people found this review helpful
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Workouts in a Binder for Indoor Cycling, February 20, 2008
By Susan V. Warren (Richmond, VA)
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So far I think it is a good resource for cycling. I have not gotten through all the workouts yet, but the few I have tried are very good.
The book surprised me because of the smaller size. I guess I was looking for a normal 8 1/2 x 11 size book, but this is okay.
2 of 2 people found this review helpful
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Getting ready for the outdoor season, April 10, 2009
By G. Mueller
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Workouts in a Binder for Indoor Cycling I lead a spin class geared toward triathletes and road cyclists - this guide has changed the way we work, targeting the things we need for the road in this area. A great resource for your indoor training that gives you a real edge in the early spring outdoor season.
2 of 2 people found this review helpful
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Any cyclist involved in gym workouts needs this., February 6, 2008
By Midwest Book Review (Oregon, WI USA)
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The problem with most workout books is that they aren't designed to be used while in the process of a workout itself. Enter the spiral-bound, lay-flat and smaller 'Workouts in a Binder' series, of which FOR INDOOR CYCLING is the most practical. Here workouts are presented which use and also combine the three methods of heart rate, perceived exertion, power output for maximum results: workouts which can either stand alone or blend into an overall training regimen. Any cyclist involved in gym workouts needs this.
Diane C. Donovan
California Bookwatch
2 of 2 people found this review helpful
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Awesome Training Aid, October 11, 2007
By Mom of 2 (Little Rock, AR USA)
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This is a great tool to use for trainers... I am very impressed. The workouts are tough, and there is enough variety so that you don't get bored. The different types of workouts ensure that you get the right kind of workout... I am so excited to have something to help me get through the winter 'blahs' of cycling!
2 of 2 people found this review helpful
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Nice Variety, February 7, 2010
By Booksellerin Booksellerin (Indiana)
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I use workouts in the binder a couple of days each week when the weather does not cooperate. Every time I have selected a workout I am reminded how much I like the variety between all of the workouts. There are a number of workouts to address power, endurance, threshold, climbing, etc. Great investment!
2 of 2 people found this review helpful
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Getting ready for the outdoor season, April 10, 2009
By G. Mueller
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Workouts in a Binder for Indoor Cycling I lead a spin class geared toward triathletes and road cyclists - this guide has changed the way we work, targeting the things we need for the road in this area. A great resource for your indoor training that gives you a real edge in the early spring outdoor season.
1 of 1 people found this review helpful
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cycle workouts, February 9, 2009
By Clairissa Lynn Mitchell
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I love this little book. It explains the terms and gives tons of workouts in categories such as strength, encurance, etc. It definitely gives me ideas and motivation.
1 of 1 people found this review helpful
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Good workouts, December 22, 2010
By David L. Debord
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I have enjoyed the book and the workouts. I think it helps to have read the author's father's book The Cyclists Training Bible. The only thing I wish he had included was the "build period" workouts that coincide with the same section in The Cyclist Training Bible. This book is a natural extension of the CTB.
1 of 1 people found this review helpful
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Very good, well explained and layed out, November 10, 2010
By G. UMBERGER
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Before you get going everything is explained clearly. It even provides alternatives for those who use power meters, HRM, or Perceived Effort.
Lots of alternatives for the different zones and different training plans for cyclist or triathletes.
I like the sweat proof binder, it should last a long time.
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Good book with too many variations on the same theme, October 26, 2011
By thegodeffect (naperville, il)
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I have been cycling for over fifteen years and used to race during my college days. I must say, this book is good in that it can be laid flat with its binding and is "sweat-proof", if you will. The problem I had with this book (and it may just be my issue, really) is that the workouts get boring very quickly. But then again, I love riding outside, even though I just do it for health and fun these days. This book, in my opinion, could've had a third of the workouts organized according to what it is you're trying to achieve: Intervals, endurance, strength, sprinting, etc. Two or three workouts under these headings I believe would've sufficed. A much better book, geared towards competition, is Chris Carmichael's book "The Ultimate Ride" with sample workouts, but for someone just using their spinning bike or class, this might fit the bill. Just don't expect to flip the page day after day prior to your workout with enthusiasm and cartwheels.
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Another great workout in a binder product, November 4, 2010
By kevin lovell
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good mix between endurance, drills, and muscular strength workouts. Fantastic resource I used all last winter, and will use again.
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Great book., February 1, 2010
By J. S. Herzman
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If you have to do a lot of indoor training really helps alleviate boredom. Even if you get to ride outside in winter can help give your workouts structure.
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