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The Lance Armstrong Performance Program: The Training, Strengthening, and Eating Plan Behind the World's Greatest Cycling Victory [Englisch] [Taschenbuch]

Lance Armstrong , Chris Carmichael , Peter Joffre Nye


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Taschenbuch, August 2000 --  

Kurzbeschreibung

August 2000
In 1999, two-time Olympian Lance Armstrong staged what many considered to be the most dramatic comeback in sports history, winning the Tour de France just 3 years after his body was ravaged by cancer. He went on to win the Tour de France a record-breaking 7 consecutive years, from 1999 to 2005, becoming an international icon and peerless legend in the cycling world. Behind this success is a multifaceted plan of strengthening, bicycling, and eating--so strong and so effective that it created history. With "The Lance Armstrong Performance Program," cyclists of every experience level can find the exercises, riding schedules, endurance builders, and mental tricks that brought Lance back to the pinnacle of cycling. These methods were crafted by his coach, Chris Carmichael, the U.S. Olympic Committee's coach of the year in 1999, and have been refined by Chris and Lance during their years of working together. Rich with advice and new personal anecdotes on making a comeback in 2009 from both Lance and his coach, "The Lance Armstrong Performance Program"  shows readers how to reach their peak riding capacity in just seven weeks. Whether novices or pros, readers can now ride the same path as Lance to achieve their personal best.
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It's hard to argue with success; it's even tougher to emulate it. But if you want to train like a Tour de France winner, you couldn't do much better than learning the tricks of the trade from two-time champion (1999 and 2000) Lance Armstrong.

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

Synopsis

A champion cyclist, who dramatically came back after testicular cancer treatment to win the Tour de France, and his coach, offer a training and nutritional program designed to maximize potential in seven weeks for cyclists of all experience levels.

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Amazon.com: 3.9 von 5 Sternen  61 Rezensionen
133 von 138 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen This book will NOT be liked. 1. August 2001
Von Daniel Wisehart - Veröffentlicht auf Amazon.com
Format:Taschenbuch|Verifizierter Kauf
This just might be the best book ever written on cycling. The problem is, Armstrong and Carmichael have exposed one of cycling's darkest, dirtiest little secrets: we all overtrain.
In simple, clear terms, thankfully absent the mind-numbing details of other cycling books, Armstrong and Carmichael destroy the myth that training harder means going faster. Anyone who thinks that huffing and puffing until your thighs throb and burn is the way to grow stronger, is going to be outraged by this book. "How can you become stronger when it does not feel like you are working out? How can anyone reach ultimate fitness unless they pedal until it hurts?", they will wonder.
In a book that covers every aspect of cycling important to a rider, Armstrong and Carmichael lay out is a program for riding slower and riding less, but gaining strength and fitness you cannot reach the old fashion way of continually pushing beyond your aerobic limit. What Lance has proven beyond all doubt by his fitness level is that the key to expanding your aerobic limit is to stay within it. Forget the burn: if you burn you are lactating and if you do so every time you ride then you are loosing fitness, not gaining it.
It is a wonder that they decided to publish this book before Armstrong retires. We could have watched him perform for years and never guessed his secret. But his now open secret is safe, because it contradicts decades of training practice, so it is doubtful his opponents will use and capitalize on it. You may not be a world-class rider, but this is certainly a world-class book that will benefit any rider who applies its lessons.
60 von 60 Kunden fanden die folgende Rezension hilfreich
4.0 von 5 Sternen good content /doesn't go far enough/needs to be more usable 2. August 2001
Von J. D. Moffatt - Veröffentlicht auf Amazon.com
Format:Taschenbuch
I'm not sure who the target audience is for this book: the fitness rider, or someone out to win races. For either group, this book isn't detailed enough, but what is there is excellent. I think that more experienced athletes won't buy it after a quick browse in the bookstore because there is too much really basic information between the nuggets.
The advice about cornering (weighting the outside pedal and shifting your weight, etc.) is something I haven't seen in print before, and I found it to be an awesome technique, having learned about it only at a criterium racing clinic a long time ago (the instructor adapted it from motorcycle racing). Also, the emergency turn advice is a great technique I learned at the same clinic, and it saved me from a few crashes in races. These explanantions, however, could have been aided by a bit more detail, and maybe some useful diagrams and photos. The dramatic and counter-intuitive emergency turn technique is poorly explained, and needs an explanation in terms of the angular momentum of the wheel (you have to take your front wheel off, spin it, and hold it in your hands to understand the technique).
The nutrition section encouraged me to be more rigorous in counting calories, which I've never done. That section didn't really tell me anything I didn't know already, but it was a good kick in the seat of the cycling shorts to shape up. On the negative side, the book makes a common mistake in recommending the amount of protein and carbohydrate by percentage. It may be ok for Lance to take in 10-15% protein, but given the total number of calories he needs to take in, he's probably still getting well over 120 grams a day (I need about 130 a day to be healthy at my comparitively modest activity level). But if your caloric requirements are much lower, then be careful - your protein levels must be kept up or you'll get ill. Joe Friel and Loren Cordain both have important things to say about this in their books, who recommend more like 0.8 or 0.9 grams per lbs of lean body mass for athletes (corresponding to about 25%-30% in most diets), as well as the "Protein Power" book by Eades and Eades. The bottom line is: beware of protein/carb/fat ratios.
I think James McCullagh's 1984 book "The Complete Bicycle Fitness Book" was a better book for newby riders, though it would be out of date in some areas now and is also out of print, unfortunately. It very nearly lived up to its title and was jammed with information. It's got some cool sections that Armstrong's book should have, like calorie output (and horsepower) vs. bicycle speed, and much more detailed suggestions on a variety of areas. Carmichael measures this stuff (see the Armstrong website for data about Armstrong's scary figures) so why isn't it in his Armstrong book? The Carmichael/Armstrong book therefore comes off as somewhat watered down: what's there is good, but they are only answering some of the common questions. I raced on and off road about ten years ago, and took up running after that (o.k. but far from elite results - a sub 17 minute 5k and a sub 3 hr marathon), so a lot of the training principles are old hat, and I know a lot that isn't in this book, too.
But what about the people who can't fill in the spaces? For example, in the climbing techniques section they mention that Armstrong "breathes out through his mouth and nose" and not in, and that he "concentrates on breathing deeply and regularly". This isn't sufficient information to really help someone: What they also need to know is you have to breathe from your diaphragm instead of your upper chest like most people, and that you only exchange 80% of your lung capacity in the first second when exhaling,so you need to increase your Peak Flow; there are abdominal exercises for helping with breathing, plus martial arts techniques, and respiratory devices (eg. The Breather) for strengthening your diaphragm to nearly double the peak flow in some cases, etc. This is what I mean by it not going far enough to be useful for the uninitiated, and it gets frustrating after awhile. In another section they refer to ab workouts and reference the excellent "Stronger Abs and Back" book, but all they show are lousy abdominal crunches, which are painful and difficult for some people, and a very incomplete recommendation as they only isolate one area (and they don't even mention specific ab exercises for helping with breathing). Why talk about it at all if they aren't going to do it right? That doesn't seem to be Armstrong's approach to his racing, so we expect the highest standard from his book.
The Armstrong training book is better than the old Lemond book, however, for new riders. I sort of get the impression that both the Lemond and Armstrong books coast a bit on the names, and that's unfortunate. Being a big Lemond fan, I was really disappointed with his book (should have been either stories or advice), as it seemed like something that was rushed out, and I get a similar impression with this one. I'm a bit more surprised at Carmichael than Armstrong, as Carmichael is in the business of training people. Is he trying to keep some of his really good advice proprietary so he can stimulate people to sign up for his coaching programs? Not a nice thought, but surely he knows more than this. I hope that future editions of the Armstrong/Carmichael book take a unblinking look at what's already published, and how usable some of their advice is, and try to do better. But hey, I gave it four stars because what's there is a good start.
60 von 62 Kunden fanden die folgende Rezension hilfreich
4.0 von 5 Sternen A very good book (Ignore nay-sayers) 24. Juni 2003
Von Kenneth Wilson - Veröffentlicht auf Amazon.com
Format:Taschenbuch
The self-appointed elitists who gave this book a bad review only have themselves to blame if they bought this book only to find out that it wasn't for them. It only took me a few minutes scanning through the book to realize that it was geared more for beginner and recreational cyclists. (although there is good advice even for racers here) Even if you only had this website to go by, (instead of a personal visit to the bookstore) the Edtorial reviews here gave plenty of information to allow one to determine the content of the book.
Many athletes I've dealt-with over the years were guilty of over-training, and neglecting the basics that help prevent injury. This book will be a help to anyone who wants to work and improve at cycling without "killing" themselves every time they head out to train.....or literally killing or injuring themselves because they didn't learn a few riding techniques to stay vertical during turns, pack-riding or emergency maneuvers.
It's an excellent place to start.
45 von 47 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen This is what you really need 5. Februar 2001
Von josh fredericks - Veröffentlicht auf Amazon.com
Format:Taschenbuch
I think this book is one of the best examples of what cycling and training is all about. Too many cyclists form beginners to pros are constantly looking for that magic workout of secret training plan that will make them the next superstar. The fact is, and what this book demonstrates superbly, is that in order to be a better/stronger cyclist you need to "train smarter". Contrary to popular belief, its not the quantity of your training, but the quality. This book helps more than any other I've read in detailing a QUALITY training program complete with everything you need from specific workouts to nutrition to weight training for cyclists. I am an elite level cyclist who for years has been training as hard as my body will allow. Now, because of this book, I have refocused my energy on quality workouts and a balanced program. The results have been amazing. I recommend this book to all levels of athletes, to anyone who wants to get the most out of their training.
26 von 27 Kunden fanden die folgende Rezension hilfreich
5.0 von 5 Sternen One can always learn something... 1. Dezember 2000
Von Domestic Gnome - Veröffentlicht auf Amazon.com
Format:Taschenbuch
Although I have read and pedaled a fair amount, I found this book interesting as it revealed the specifics of the work and training that produced Armstrong's remarkable accomplishments in cycling. As with any book, it provided bits and pieces both known and new. Simple, clear, and direct, it outlines a comprehensive program that can serve as a "preflight checklist" -- for newcomer or veteran. The book pulled together information that I had read or heard here and there. The weight training program is good for off-season cross-training and is clearly cycling specific. The dietary information and recommendations have the ring of common sense about them. As well the techniques and tactics for cycling are precise and easy to understand. The book does not provide too much info but simply gets to the matter at hand. Reminds me of the Greg Lemond "Complete Book of Bicycling" brought up to date. And as with Lemond, Armstrong and his story are inspirational -- an aspect of the book that can provide just that little extra push in training -- "Hey, if Lance can..." The Armstrong tale is extraordinary by any measure and this book affords us an inside look at the actual program that was hinted at in his book, "It's not About the Bike." (Aside re. "It's not About the Bike": the book is from the "gee whiz" school of sports writing but the story is so powerful that it compels ones attention and admiration -- esp. the portion dealing with what the Armstrongs went through to have a child). In sum, we all need more from guys like Armstrong to inspire our best efforts -- on the bike and off.

UPDATE: I missed the chapter on PEDs. No wonder my 65-year old bod is not as ripped. Shame on you, Lance.
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