Four Steps to the Podium: The Essential Guide to Time Trial Racing for Cyclists Ages 50-99

The tentative title for my second fitness guide is “Four Steps to the Podium: The Essential Guide to Time Trial Racing for Cyclists Ages 50-99.” I will update this page as I complete the writing of each topic similar to the way I cross off my completed races on my annual Race Schedule page. There is no firm release date or pricing information yet (updated 07/01/2020).

  • Title
  • Copyright
  • Dedication
  • Table of Contents
  • Foreword
  • Acknowledgements
  • Chapter 1: Why Time Trial?
    • What it can do for you – from beginning to experienced racer.
    • The fundamentals – what you need to compete.
    • How are TTs organized and basic rules.
    • How to enter a TT.
  • Chapter 2: How fit are you?
    • The starting point.
    • How to measure your fitness, from simple field test to full physiological assessment.
    • Zones and what they mean.
    • Using PRE, heart rate, power, or rate of breathing.
    • What is threshold? How is it relevant?
  • Chapter 3: Equipment (Gear)
    • What is the basic requirement (bike, clothing, etc.)?
    • The importance of aerodynamics.
    • What extras can improve your speed?
    • Does weight matter (person or bike)?
  • Chapter 4: How to train
    • Stamina + Strength + Speed + Skill + Determination = Success.
    • What is the contribution of these things related to time trial racing?
    • Optimum pedaling technique: strength vs. cadence. Gearing.
    • How can each of these things be trained?
    • Training equipment: from just a bike to turbo trainer; HRM, power meter, etc.
    • The importance of progression in training. Assessing progress.
    • The importance of rest and recovery.
    • How to plan training – micro cycles; macro cycles; periodization of the training year.
    • Do you need a coach? Why?
  • Chapter 5: Nutrition and Lifestyle
    • Sleep + Nutrition + Strength Training + Cardio Training.
    • Basics of healthy eating.
    • How many calories do you need daily?
    • How to improve power-to-weight ratio?
    • What is the right balance of carbs, fats, and protein?
    • What is your ideal race weight?
  • Chapter 6: Preparation for the race
    • Start sheet.
    • Machine set up.
    • Study the course.
    • Nutrition and hydration.
  • Chapter 7: Age categories and how they work
  • Appendix A: Testing Procedures & Calculation Worksheets
  • Appendix B: Speed Charts
  • Appendix C: Gear Checklists
  • Appendix D: Lifestyle Checklists
  • Appendix E: Sample training plan for beginners to experienced racer
  • Appendix F: Preparation for Race Day Checklists
  • References
  • Bibliography
  • Index
  • About the author