Performance Cycling

"Dave Morris is an innovator in the world of cycling...His training methods are what's next to come in our sport." - Jonathan Retseck, U.S. National Team Member, 8x U.S. National Champion; "[he] helped me to win a silver medal in the points race at the world championships in 1996. I want everyone to know that he deserves much of the credit for my success." - Jane Quigley, 12-time national champion, 1996 National Champion Silver Medalist

Dave Morris began racing bicycles at the age of 18 and began his studies of exercise physiology at the University of Missouri in 1986. After graduating he went to work as the Strength and Conditioning Coach at the US Olympic Training Center in Lake Placid, NY. After a brief tenure with the USOC, Dave returned to the Univ. of Missouri to pursue a masters in exercise physiology. While working on his degree he continued to race for the University and qualified for the Collegiate Nationals in 1991. After receiving his masters in 1992, Dave began working as a sport physiologist at the US Olympic Training Center in Colorado Springs, CO. While at the USOTC, Dave worked extensively with the US Cycling Federation by testing, evaluating and developing training programs for elite cyclists including three-time Tour de France winner, Lance Armstrong. In 1993 he left the USOTC to pursue his doctorate at the University of Ohio. Completed in 1994, he started work for the US Cycling Federation's Project '96. Since leaving USA Cycling in 1996, Mr. Morris has run his own research and consulting firm, PerforMax, coaches several cyclists and serves as a physiology and cycling consultant to USA Triathlon. HOMETOWN: Colorado Springs, CO

Acknowledgments

Preface

Introduction: Cycling and Science Come of Age

Part One: The Human Body

1. Anatomy of the Machine

Muscular System Digestive System Endocrine System Cardiovascular System

2. Fuel for the Machine

Energy Production Digestion and Metabolism of Macronutrients Energy Pathways Macronutrient Needs Micronutrient Needs Questions and Answers

3. Testing and Evaluation

Maximal Oxygen Consumption Test (VO2 Max Test) Lactate Threshold, Maximal Steady State, and Maximum Sustainable Power Output Wingate Anaerobic Test Are Blood Tests Necessary? Questions and Answers

Part Two: Training Plans

4. Training Philosophies

Assessing Current Abilities Setting Goals

5. Formulating a Training Schedule

Prescribing and Monitoring Workout Intensity

6. Choosing Workouts

Core Workouts Block Training

7. Preseason Training: The Four-Phase Plan

The Four-Phase Approach Phase 1: Resistance Training Phase 2: Aerobic Endurance Phase 3: Supermaximum Sustainable Power Intervals Phase 4: Maximum Sustainable Power Intervals Questions and Answers

8. Training during the Competitive Season

Becoming a Stronger Rider: Developing Power during the Competitive Season Specializing for Types of Events and Peaking for Races

9. Should You Hire a Coach?

Evaluating Your Needs and Expectations Evaluating a Potential Coach

Part Three: Training Aids

10. Ergogenic Aids

Evaluating Ergogenic Aids Reviews of Potential Ergogenic Agents Other Potential Ergogenic Aids Questions and Answers

Afterword: Directions for the Future

References

Index

About the Author