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Bicycling Maximum Overload for Cyclists: A Radical Strength-Based Program for Improved Speed and Endurance in Half the Time (Bicycling Magazine) Kindle Edition
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The Maximum Overload program uses weightlifting to create sustainable power and improved speed while drastically reducing training time and eliminating the dreaded deterioration that often occurs during the second half of a ride. A 40-minute Maximum Overload workout, done once or twice a week, can replace a long day in the saddle and lead to even better results.
This comprehensive program includes unique takes on diet, interval training, hard and easy training, and sustainable power. Backed by the most trusted authority in the sport, Bicycling Maximum Overload for Cyclists is a book that no cyclist should be without.
- LanguageEnglish
- PublisherRodale Books
- Publication dateJune 13, 2017
- File size25663 KB
- Bicycling Magazine's New Cyclist Handbook: Ride with Confidence and Avoid Common PitfallsKindle Edition$8.99$8.99
Editorial Reviews
Review
“Maximum Overload training played a key role in my new world record.”
―Denise Mueller, 147.7 mph
“Few people, if any, spend more time studying power or know more about developing and increasing power in athletes than Jacques Devore. If you are looking to improve your performance in any sport, you owe it to yourself to read this book.”
―Mark Sisson, author of The Primal Blueprint and publisher of MarksDailyApple.com
About the Author
Jacques DeVore is the founder of the Sirens & Titans Training Centers in West Los Angeles and Santa Barbara, a Certified Strength & Conditioning Specialist, and licensed as an expert USA Cycling Coach. DeVore is the creator of the Maximum Overload training plan. DeVore has successfully trained hundreds of cyclists and triathletes with this program, including pro rider Dave Zabriskie. He lives in Los Angeles and Santa Barbara, CA.
Roy M. Wallack is a fitness columnist at the Los Angeles Times, has freelanced for Outside, Men's Journal, Bicycling, Runner's World, and Competitor, among other publications. He the author of seven books including Bike for Life, The Traveling Cyclist, and Barefoot Running Step-by-Step. Wallack is also an endurance athlete and has competed in some of the most difficult athletic challenges on earth including the 750-mile Paris-Brest-Paris ride, and the Badwater Ultramarathon across California’s Death Valley. He lives in Irvine, CA.
Product details
- ASIN : B01MYZ30Y0
- Publisher : Rodale Books; 1st edition (June 13, 2017)
- Publication date : June 13, 2017
- Language : English
- File size : 25663 KB
- Text-to-Speech : Enabled
- Screen Reader : Supported
- Enhanced typesetting : Enabled
- X-Ray : Enabled
- Word Wise : Enabled
- Sticky notes : On Kindle Scribe
- Print length : 237 pages
- Best Sellers Rank: #752,998 in Kindle Store (See Top 100 in Kindle Store)
- #172 in Cycling (Kindle Store)
- #226 in Triathlons (Books)
- #450 in Weight Training (Kindle Store)
- Customer Reviews:
About the authors
Jacques DeVore founder of Sirens and Titans Fitness and Developer of the Maximum Overload Training program.
Jacques began his career in fitness training as an elite athlete. He has competed as a wrestler in both high school and college, in cross country, track, lacrosse, martial arts, and both mountain bikes and road bike races. His primary foundation of training was wrestling, which requires great functional fitness and a good understanding of body composition and nutrition. His experience and passion for exercise fueled his desire to focus on the science of strength and conditioning.
Jacques is licensed by the National Strength and Conditioning Association as a Certified Specialist in Conditioning and Strength. He also coaches cyclists and passed the examination to be an Expert Cycling coach for USA cycling.
Jacques also established a career outside of sports and fitness in the management of money and the trading of securities which requires extensive time and energy. Jacques was constantly struggling with ways to train that required minimal time during his regular travel. So, he developed short workouts, for himself, which provided superior fitness gains while on the road.
Over 20 years ago Jacques took his deep exercise knowledge and his experience in business to become CEO of Vert Sports Performance center in Santa Monica where he also actively began training world class athletes, including football players prepping for the NFL combine, basketball players in the NBA, tennis, wrestling, grappling, track, baseball, and many other sports.
Jacques decided to leave Vert and open Titan Sports Performance in Santa Barbara and created his own training center. Titan was the first sports performance center in Santa Barbara at the time. Over the last 15 years Titan has provided training to hundreds of athletes, teams, and individuals in Santa Barbara..
For all of Jacques life he has been a competitive athlete, coaching, and training other athletes and individuals on how to improve their fitness. He has not only trained others but is living proof of his training methods. He has kept his fitness at a level that allows him to competitively race his bicycle with minimal training time. Jacques has accomplished this through his understanding of the science of how the human body performs and responds to training.
Jacques has been a resident and active member in the Los Angeles business community for over 20 years. He is past president of Business Exchange 100, a Los Angeles professional business organization. Jacques has been a “Big Brother” of Los Angeles to 3 little brothers over the last 18 years, is a past member of the Board of Directors of Big Brothers of Greater Los Angeles, and a past member of the Executive Committee. Also, Jacques was a member of the board of the Daniel Freeman Hospital Foundation prior to the hospitals sale to Tenet healthcare.
Jacques was born in Texas and raised in California. He has a Bachelor’s degree in Economics from the University of California Davis and an MBA from Pepperdine University and was a visiting scholar to MBA students at Stanford University.
To see a list of athletes Jacques has trained and more, Click on this link:
www.sirensandtitansfitness.com
Roy M. Wallack is no mere desk jockey. A long-time L.A.Times fitness columnist, magazine editor (Triathlete, Bicycle Guide), freelance writer (Outside, Bicycling, Runner's World, Westways and many others) and best-selling author of eight books about high-level fitness ("Bike for Life: How to Ride to 100" is a legitimate best seller with 100,000 copies sold, while "Barefoot Running Step by Step" is considered the bible of the minimalist running movement), he gets out there — biking from the sea to the summit of a 13,796-ft. Hawaiian volcano in a day, debating persistence hunting with a barefoot Kalahari tribesman in a loincloth, and talking his way out of the gulag when he got caught illegally in the USSR. Relentlessly curious and optimistic, he's eagerly and naively subjected himself to crazy athletic events he isn't trained for (which is how he became the World's Second-Fittest Man —read on), and is obsessed with trying to figure out how to run and ride to age 100 or more. ("For proof, get back with me in 50 years," he says.) Here's his story:
FITNESS FOR THE LONG RUN -- AND LONG RIDE
An unremarkable Baby Boomer runner/rider/triathlete/tennis player determined not to slow down, this former collegiate wrestler started researching athletic longevity when he hit 40 -- and struck paydirt. Roy "broke the news" on several important quality-of-life, fitness-performance, and injury-prevention stories in the L.A Times and magazines like Bicycling, Runner's World and Outside that became pillars of his books and common fitness knowledge. Give him a beer or two and a couple of hours and he'll regale you with reasons why hardcore cyclists get osteoporosis (lack of weight-bearing and skeletal impact); why barefoot running will save your knees (less impact); why you're toast if you don't correct your posture; why cyclists and runners need to blast their butts in the weight room if they want to go faster; why intervals and to-failure weight lifting are like a fountain-of-youth (they spur release of hormones such as HGH), and why you need to stay of of the "Black Hole" (a detrimental training-zone almost every athlete unknowingly stays in most of the time).
Of course, Roy has used himself as a "guinea pig" for the all that cutting-edge training, technique, and nutrition trivia he's learned — somehow surviving some of the world's most extreme endurance events. Yes, I said extreme: The Himalayan 100-Mile Stage (running) Race, the Badwater UltraMarathon (135 miles in 120-degree Death Valley heat), the week-long, round-the-clock Eco-Challenge and Primal Quest adventure races, the 750-mile Paris-Brest-Paris randonnee, and multi-day mountain-bike races such as the Trans-Alp Challenge, BC Bike Race, Trans-Rockies Challenge, Breck Epic, and the event he loves the most and has done seven times, Costa Rica's La Ruta de los Conquistadores, often labeled "the hardest race on the planet."
Despite all that, Roy says that his greatest physical, mental, and emotional test actually came in 1994, when he rode 800 miles on a tandem bike from Nice to Rome with his earnest but unathletic bride on their honeymoon. The ride resulted, 9 months later, in the birth of a son, now in college, and the future Bike for Life's Chapter 12, a detailed study of the tricky issue of reconciling significant cycling and significant others. In 1999, in the name of science, he ran the Boston Marathon on five days and 34 miles of training while adhering to a radical new forefoot-landing "soft running" technique -- and almost set a new PR. The lessons learned that day in Boston became Chapter 1 of Run for Life.
SECOND-FITTEST AND TRYING HARDER
Finally -- proudly -- Roy is officially the world's "Second Fittest Man," having finished second in the World Fitness Championship in 2004. In fact, it looks like he'll be the second-fittest man for the rest of time, as the event, sort of "an Ironman with iron" that was sanctioned by the Guinness Book of World Records, was disbanded thereafter. Held in a gigantic YMCA in Plano, Texas, it included a 2-mile swim, 10-mile run, 10-mile power hike, 100-mile Lifecycle, 20-mile row, 20-mile elliptical, 500 squat thrusts, sit-ups, and hanging legs lifts, and lifting 500,000 pounds of upper-body weights. He completed it in 21 hours and 59 minutes, putting him several time zones behind Rob Powell, the Guinness Book champion, but comfortably ahead of Dan de Jager, a young adventure racer from Sacramento who couldn't swim. Since only these three people (out of hundreds supposedly registered) showed up for the contest, that guaranteed Roy the athletic immortality he'd long dreamed of. ("With great achievement comes great responsibility," he said when it was over, just before collapsing into a deep, 13-hour sleep. Bike for Life and Run for Life soon followed.)
Want more detail on the amazing Second-Fittest triumph? See Roy's TV appearance with "Brady Bunch" star Florence Henderson (and his poetry-laden induction into the 24 Hours of Adrenalin Solo Hall of Fame) by clicking on the two videos on this page.
For a look at many of Roy's best recent magazine and L.A. Times stories, go to:
https://muckrack.com/roy-wallack
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I have to admit, I had a bias for incorporating weight training for endurance athletes. I never saw the value in it. Why would absolute max strength matter in my sport, anyway? I ride with a lot of muscle heads and they could never keep up with me when the hammer dropped. It wasn’t until I heard Jacque discussing Maximal Sustainable Power in a podcast with Mark Sisson that I finally considered adding gym work.
The short version of this review is the program works. Since the first month, I’ve been breaking personal records in both running and cycling, and my recovery from workouts has been noticeably fast.
Here’s a hit list of what I’ve seen-
-After 2 months I ran 10miles/day for 10 days in a row. For me, this was an amazing feat. Something I'm certain I could not have done before this program. I was never sore or felt my knees, or shins (shin splints had been a long standing issue). Only some fatigue, but nothing close to the body falling apart, which was certainly what would have happened previous to this program.
-Multiple running times improved, including a personal best by 4min at LA marathon (3:15), qualifying me for Boston by 15min margin. Sweet!
-Cycling power on the flat and over hills is easier and faster. I have seen my Strava times fall even on ‘easy’ days. I don’t use a power meter, but when you finally become the hammer on the group rides after being the nail for the last few years, it’s pretty obvious things have changed for the better.
-I improved my walking lunges (workout- two min intervals with 8 steps) from 8lb dumbells in the beginning, to now 40lb dumbbells for the same workout.
Take the time to understand the layout of the program. A workout takes me about an hour from start to finish. Email Jacque Devore if you have questions, he’s great about returning email and you may even be able to arrange a phone call. He cares about your results and it shows in his passion for this work.
Feel free to follow up with me if you have questions, too. I am recommending this to my patients and clients, and even my competitors!
Rich Cimadoro, DC
Own and operate Bodyfix, Thousand Oaks, CA, Corrective Exericse and Rehab Clinic
USA Track and Field Coach L1
USA Triathlon Coach L1
Cat 2 masters cyclist
Former California State Time Trial Champion
3x Boston Qualifier
Triathlete
That being said, this is a GREAT BOOK on strength training!! ...as long as you have some background knowledge and skill, or are willing to hire some help.
And by that I don't mean it will only benefit racers or seasoned pros. The strength training contained in these pages will benefit anyone, even seniors just looking to stay active on a bike. But no matter who you are, you'll need a few years of cycling and strength training under your belt to be able to digest everything and incorporate it into your training. Or you'll need some additional guidance.
For example, there are some seemingly contradictory statements, like this one:
"The idea here is to get the body used to performing at APO for as long as possible without going to failure. That replicates what happens on a hard bike effort: You push hard, but at a sustainable pace. If you slip into failure, your ride is over; you’re wasted and can’t recover quickly enough to keep up with the peloton. The only time you want to go to failure is at the finish line."
Then in the very next paragraph:
"Once you establish your 6-reps-to-failure weight..."
The author is often prescribing exercises done with enough weight to take you to failure on a number of reps, while simultaneously preaching about NOT going to failure. It's easy to read that and be confused. Like I said, an experienced athlete who rides and lifts will understand how far to take these, what the goals are, and how to do them for max effect. You'll have to read the whole book, not just cherry-pick programs, and you'll have to write it out into a plan that makes sense to you. But all the info is there. And it works.
I was already doing a lot of these exercises and even using some of the periodization techniques, but not to the extent as outlined here. Now, having read the full book, I can see the genius in these protocols, and have re-written my winter training as a result.
With just a few more charts or better-written explanations of specific workout schedules, this would get 5 stars, easily. I should probably give it 5 stars as is, but am a little annoyed that such a smart author didn't spend a bit more time on visual design clarity.
It's a great book for trainers, coaches, and experienced cyclists. Just don't pick this up looking for a quick, easy-to-implement, training program. Think of it as a supplement. It doesn't replace a good coaching program, but it definitely holds its value for those who've already been through a few seasons of smart, organized training, and are looking for next-level strength training.
Wallack, Roy; Jacques DeVore. Bicycling Maximum Overload for Cyclists: A Radical Strength-Based Program for Improved Speed and Endurance in Half the Time (p. 43). Rodale. Kindle Edition.
Top reviews from other countries
New Ideas 5/5
As the author Jacques DeVore mentions himself - cyclists are tiny puny things that avoid weights like the plague in fear of gaining weight and strength coaches are people with no necks and goatees who have zero idea of what endurance athletes (or all people, ie non varsity/professional athletes for that matter) need in terms of developing strength. As a decade long endurance athlete and gym rat I can raise my hand as a victim to that gap of incompentence. This book is currently THE ONLY publication that bridges that gap...period. It leaves no stone unturned and contains all aspects from activation, mobilisation to strength build to converting that strength to (cycling specific) power, even proper nutrition focusing on usign fat for fuel. Unfortunately....
Organisation and Content 3/5
Every chapter seems to be a repetition of the previous one. I caught myself on countless occasions scrolling back to make sure I was not re-reading the same paragraphs by accident. As somebody who has read a good amount of the literature quoted by Jacques DeVore - such as Tudor Bompa, I found the chapters extremely complex to follow to the point of being irritated; a true novice (and I think the main target audience of this book) would rather go for a refund and/or just throw the book out. A simple chart or graph, would have made understanding the jumble of sets, mini sets, total repetitions singinficantly easier.
In addition, while the book positively includes and emphasizes the need for preparation such as mobilisation and fixing muscle imbalances and dysfuctions, there is no real education on WHY that should be done - it lacks an overview of how the human body functions and produces motion and power. In the myth filled world of strength and conditioning, lacking such explanation would make it very easy to skip over that part or worse do 'what this guy at the gym told me is better' and ultimately wrecking havoc, getting injured and NOT getting *any* of the amazing benefits which this program can really give you (and then go and tell your cycling buddies that you actually tried and weight training ruined your cycling). As a published author you cannot just preach to the choir, you need to be an educator and make better people and athletes.
With that being said, I am a true believer that you get out of the sport what you put into it, so being spoon fed and given a nice cookie-cutter program is never a good thing...you have to really work for it and if you actually have the motivation and really try to make sense of it and put it all together
Kindle edition 0/5
Due to some 'publisher rules' you are only allowed to highlight (make notes) of 10% of the book, everything else gets truncated so it makes note taking and re-reading certain parts a major hassle. It the digital world of almost instant information sharing this is utter nonsense. Especially when it comes to something which without a doubt requires some serious note taking. I understand that this is a lazy rule put in place to avoid pirating copies, unfortunately digital piracy has never been stronger and actual paying customers such as myself are the one being left with a MAJOR inconvenience. I am putting this last part here with the hope it will be read by the authors and somebody who Amazon might acutally listen to rather than me being another annoying guy wiriting to customer service.
It is a true shame that something that has teh real potential can break the status quo of cycling 'traditions' gets 'overloaded' by repetition to justify a book format with MAJOR limitataions of the electronic kindle edition.
First, potential readers should know the training program presented here is NOT based on scientific principles, but anecdotal experience.
The real world examples cited limit themselves to a handful of protagonists and a very limited number of events.
The basic assumption of Devore is long-proven to be correct: Strength training augments and reinforces cycling performance and helps prevent a host of negative side effects associated with the sport. A facts that is no longer up to much debate.
But herein lies the problem: Popular and wide-spread training literature, such as Joe Friel's "The Cyclist's Training Bible", has incorporated strength training as an essential part of a road cyclist's training season those 20 years and more.
The authors of "Maximum Overload" chose to ignore this fact and claim cycling has, until now, been a "virgin to strength training".
This is plain false and only serves to over-emphasise a pseudo-revolutionary concept that, truth be told, is not revolutionary at all.
The concept itself may well be sound, by the way - I can find nothing particularly outlandish or new about it - but that's it.
On the other hands, the authors demonstrate a sometimes shocking ignorance of basic human physiology - p.e. when they claim that low-intensity endurance efforts are fueled by 95% fat oxidation (totally made up number) - and that fat is a "superior fuel" when compared to carbohydrates, simply ignoring the fact it takes about 30% more oxygen to metabolize.
And don't even get me started on their concept of "The Black Hole".....
This skewed perception once again serves their personal agenda: in this case, to push and grossly overestimate the benefits of a high-fat, paleo-type diet for endurance athletes. Wild claims of becoming a "fat burning machine" while increasing strength, lowering weight and improving endurance performance when "going primal" are simply another fad these days and repeated here without any scientific proof.
Their only "proof", if you can name it so, is the example of pro cyclist David Zabriskie, who in 2013 allegedly experienced a 15% increase in sustainable power output over a four month period while on the Devore program & paleo diet. Sounds too good to be true?
Honestly, this is nothing too spectacular on the pro level of the sport. Pro cyclists peak at considerably higher power outputs than they start their season with. Perfectly normal on that level of the sport.
Also note they freely admit Zabriskie used highly-processed and highly-unnatural nutrition, such as Ucan Superstarch, to keep himself going - how does that fit into being "primal"? Guess you can by now see the elephant in the room.
The fact that basically ALL world-class endurance athletes thrive on a diet rich in high quality carbohydrates is thereby conveniently ignored (for hard facts, not opinion, see p.e. Matt Fitzgerald: "Racing Weight" or "The Endurance Diet").
Summary:
The book states the benefits of strength training and the risks of omitting it in no uncertain terms.
The program appears to be sound, but not revolutionary or even new. So much for the good.
Otherwise, the authors perpetrate a lot of murky, unproven and muddled ideas on human physique and the nature of road cycling that degrades a basically sound concept into a wild pamphlet of mostly unproven opinion and anecdotal evidence.
Lots of facts - some of them the real thing, many "alternative".