One of my favorite books on training is Joe Friel's Cycling Past 50, available thru Adventure Cycling... but then I got my copy at Borders in Augusta six or seven years ago... I mentioned some of Friel's principles off in another thread somewhere around here about his Three Rules of Training, but the book goes a bit farther in explaining how maintain an active lifestyle can prolong and enhance our quality of life as time takes its toll on our bodies.

Friel has a few good suggestions on how we get better as we grow older... we may not be able to go out and win The Tour, or even consistently beat our riding buddies in the county-line sprint, but every bit does help us. Friel recommnds:

  • Ride Regularly. At least three times a week – optimally four. (10 to 12 weeks at this rate to build aerobic capacity.) At least 30 to 45 minutes, 90 minutes the minimum for a long ride. Cycling is primarily an endurance sport. At start, a long ride (> 90 minutes) 1x week; as fitness gains, every other week. Riding at intensities > 90% of aerobic capacity – e.g., just starting to breathe hard – brings substantial gains in fitness. Ride consistently – Ride Moderately – Rest Regularly.
  • Rest Regularly. This means following a periodization plan where you peak for your selected events, and give yourself time to rebuild and prepare in between.
  • Set Challenging Goals. Challenge yourself... you'll be surprised what you can do if you try. When you achieve one goal, set the notch a little bit higher, and try for another one.
  • Eat like a hunter-gatherer. Watch your diet... Get back to eating at Mother Nature’s original training table – lots of fresh fruits, vegetables, lean meats, and water.
  • Believe in Yourself. Because if you don't, who else will?
  • Seek the Support of Others. Cycling is a team and social sport as well as a great way to get off by yourself on your bike. We all improve when we work together, whether in a paceline, or simply by supportin and encouraging each other. Bike clubs, teams - whether formal or informal - and even little communities like the TE Forums are all good examples of this.
  • Don’t Slow Down. Too many people these days simply rust from the inside out due to inactivity... A physically active lifestyle does wonders for our health, well-being, and general outlook on life...


I've read a bunch of training books and plans, but this book is the one I keep coming back to...

Tom