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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.
Though clearly the focus, the performance program itself makes up less than a third of the book. Other subjects covered include cycling equipment, essential maintenance and repair, riding in bad weather, road hazards, mental toughness, and the pros' eating habits both on and off the bike, to name just a few. What the book is not is the story of Lance Armstrong's remarkable recovery from testicular cancer (see his autobiography, It's Not About the Bike, for that). Rather, Armstrong and Carmichael have produced a detail-packed training manual, sprinkled with photographs and tales of the racing life, for those who spend a large percentage of their time on two wheels--or dream of it. --Patrick Jennings
From Booklist
Copyright © American Library Association. All rights reserved
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Most helpful customer reviews
5.0 out of 5 stars
It worked great for me,
By
This review is from: The Lance Armstrong Performance Program: 7 Weeks to the Perfect Ride (Paperback)
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.
4.0 out of 5 stars
Training for the Entry-Level Athlete,
By "pedalhome" (Reno, NV) - See all my reviews
This review is from: The Lance Armstrong Performance Program: 7 Weeks to the Perfect Ride (Paperback)
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. Pedalhome
4.0 out of 5 stars
If it's good enough for Lance, it's good enough for me!,
By Xristofero (Lufkin, TX United States) - See all my reviews
This review is from: The Lance Armstrong Performance Program: 7 Weeks to the Perfect Ride (Paperback)
While most of the text of the book seems to be written by Chris Carmichael, Lance's personal coach, there are snippets of "What would Lance do?". These are very helpful and inspirational to novices like myself, and cover such various topics as diet to weight training. I was referred to this book by the bicycle shop where I purchased my road bike. The salesperson who helped me had taken up biking later in life, like myself. He had made amazing progress, and attributed it to Lance's book. For those like myself, who are on the steep part of the learning curve, it's good to have an accessible role model (Lance Armstrong) by means of this book. Although workouts are sketchy, each type of training is detailed, chapter at a time. I am still in base training and not yet into the seven week programs, but am looking forward to applying the workouts in my training regimen.
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