9TH Edition Altitude · Climbing · Endurance ACE™ Training for Cyclists Arnie Baker, MD Table of Contents ™ ACE Training for Cyclists .................. 2 Percent Grade ....................................... 40 Knees ..................................................... 99 Arnie Baker, MD .................................... 2 Keep a Climbing Log ............................ 41 Achilles Tendonitis & Bursitis .......... 101 Table of Contents ................................... 3 Climbing Volume .................................. 42 Forefoot Problems .............................. 103 Reader Comments .................................. 4 Climbing Intensity ................................ 43 Muscle Cramps ................................... 105 Also by Arnie Baker, MD ...................... 5 Stationary Trainer Climbing ............... 44 Eye Problems ...................................... 107 Arnie Baker, MD .................................... 5 Climbing & Descending Tips ............... 45 Part 7: Training Schedules ................ 108 Publication Notices ................................. 6 Six Climbing Positions ......................... 49 Suggested Training: Overview .......... 108 Acknowledgments .................................. 7 Climbing Workouts .............................. 53 Your Weekly Training Schedule ...... 109 Forward .................................................. 8 Dealing With High Altitude ................. 58 Death Ride Training Schedule .......... 111 10 ACE-Ride Commandments .............. 9 Part 3: Mind Matters ........................... 63 18-Week ACE™ Program ................. 112 Part 1: Training Basics ........................ 10 Pacing .................................................... 63 Tapering for Events ........................... 113 Riding Recipe ....................................... 10 Focus & Breathing ................................ 69 Final Words: Clipped From: Rider Fitness Elements ................................... 11 Motivation ............................................. 73 Prep, deathride.com ........................... 115 Non-Fitness Elements .......................... 17 Part 4: Endurance Sport Nutrition ..... 77 Appendix A: Training Log ................ 116 The Training Curve ............................. 18 Consume More ...................................... 77 Appendix B: Gears and Gear-Inches 118 Training Principles .............................. 19 Nutrition Losses .................................... 78 Appendix C: Rear Derailleur Training Triangles ............................... 20 Examples of Meals and Foods ............. 80 Capacities ............................................ 119 Training Hints ...................................... 22 Maltodextrin Nutrition ........................ 83 Appendix D: Markleeville ACE™ Bicycle Workout Variables ................. 23 Event Nutrition Summary ................... 84 Secrets ................................................. 120 Aerobic Training .................................. 25 Part 5: Equipment ................................ 85 Appendix E: Death Ride Deadlines .. 122 Interval Training .................................. 27 Part 6: Medical Problems .................... 88 The “Just-Made-It” Schedule ........... 122 Isolated Leg Training .......................... 28 Saddle Soreness ..................................... 88 Appendix F: Famous Climbs ............ 124 Heart-Rate-Based Training ................. 30 Bicycle Seat Discomfort ....................... 93 Appendix G: Training Glossary ....... 125 Power-Based Training ......................... 35 Genital Numbness ................................. 93 Appendix H: ABC Publications ........ 127 Part 2: Climbing ................................... 39 Neck Pain ............................................... 94 Enjoyed this Book? ............................ 127 Climbing—Introduction ...................... 39 Low Back Pain ...................................... 96 Ulnar Neuropathy ................................. 98 Reader Comments “After 16 years of “serious” riding, 4 Near Death Experience Training for the Everest Challenge (EC) race Training camps, and 12 years of Death Ride (www.everestchallenge.com)... volunteering/organizing I finally earned my first 5 pass pin. Thanks I … found (your ACE Book) it to be … the single most useful piece Arnie, your coaching and a little training worked; amazingly of training information that I have ever read. What made the book enough!” so useful was that it was written in a manner that both 'novice' and Jackie Johnson 'expert' alike would benefit from. Alta Alpina Cycling Club Death Ride Sponsorship Coordinator Julien Nordstrand [[email protected]] “Dear Dr. Baker, “Dear Dr. Baker, I finished the Death Ride a couple of weeks ago and I have to thank I just finished the Death Ride (5 passes) and want to thank you for you. I read your "ACE" book at least 10 times; the last time being the help you provided in your ACE training book. I used your book a on the plane on the way out to the ride. You are a good writer and lot both during training and also in the strategy for the event itself. It an excellent teacher/coach. was a marvelous help in all respects. I'm 51 and this is the hardest I loved doing this ride and am disgustingly proud for having single day event I've done. But I was well prepared enough so that I enjoyed most of the ride, was relaxed, and had a good time. Once finished it. again, thanks.” The money I paid for your book was a very cheap price for the wisdom contained in its pages.” Steve Lombardi Terry Vance ACE: Altitude Climbing Endurance Training for Cyclists Arnie Baker, MD 4 Also by Arnie Baker, MD Coach and Author Arnie Baker, MD • Bicycling Medicine—Cycling Nutrition, Physiology and Injury Prevention and Treatment Dr. Arnie Baker has been • Bike Fit coaching since 1987. A • High-Intensity Training (HIT) for Cyclists professional, licensed USCF • Nutrition for Sports coach, he has coached racers to several Olympic Games, more • Psychling Psychology—Mind Training for Cyclists than 120 U.S. National • Skills Training for Cyclists Championships, and 30 U.S. Smart Cycling—Successful Training & Racing • records. He is the National • Smart Coaching Cycling Coach for Team in • Strategy & Tactics for Cyclists Training. This endurance- • The Essential Cyclist training program of more than • USCF: Essentials of Bicycle Training & Racing 800 coaches and 30,000 participants raises more than $80,000,000 each year for the Leukemia & Lymphoma Society. Arnie has a Category 1 USCF racing license. He has held eight U.S. 40-K time trial records, has won six national championships, and has won more than 200 races. An all-round racer, he was the first to medal in every championship event in his district in a single year. Dr. Baker is a licensed physician in San Diego, California. He obtained his M.D. as well as a master’s degree in surgery from McGill University, Montreal. He is a board-certified family practitioner. Before retiring to ride, coach, and write, he devoted approximately half of his medical practice to bicyclists. He has served on the fitness board of Bicycling magazine as a bicycling- physician consultant. He has been a medical consultant to USA Cycling and the International Olympic Committee. Arnie has authored or co-authored 18 books and more than 1,000 articles on bicycling and bicycling-related subjects. ACE: Altitude Climbing Endurance Training for Cyclists Arnie Baker, MD 5 Except as provided by law or by this agreement, the contents of Arnie Baker Cycling Publication Notices publications or its website may not be further stored, reproduced, distributed, transmitted, modified, adapted, performed, displayed (including adaptations/displays such as by “framing”), published, printed, or sold in whole or in part without prior Copyright written permission from Arnie Baker Cycling. 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