pete read's black book training manual
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freehub
this sounds something i could use since im starting in a few weeks when i get my bike. is it benefial to everyone? if so please send it to me too thanks!Coveryourcar.co.uk RT Tester
north west of england.0 -
It's on Rapidshare as said above.
The file from Rapidshare has so far had 30 downloads.0 -
what do i do once i download it?Coveryourcar.co.uk RT Tester
north west of england.0 -
A few years ago I purchased the blue and black books but due to house moves etc they have been misplaced. I used the black book without question and improved my best 10 from around 24 minutes to 22 minutes in two seasons. my 25 times before using the black book were around 1.06 which then fell to around 1.03. I know this is not super fast but my main goal at the time was touring and long distance day rides. My power in the hills and my speed on the flats was amazing after a couple of years using his book. In addition to this I would argue that within 2 monts of purchase I was transformed from plodding in the hills to attacking them. This includes two coast to coast (whitehaven - Sunderland) in 9 hours the first year then around 8 hours the second year this was unbelievable as my original attempt was 2 days totalling around 16 hours. An attempt a few weeks back from sunderland to keswick took 15 hours which was not good therefore I intend to regain my fitness for next summer and complete the c2c in under 10 hours. Pete Read's manual is the only one that I have found to be a no brainer. I know when I follow the book my cycling vastly improves no matter what event I'm having a go at.
BTW if anyone has the blue book I'll be interested!0 -
Thank's freehub
we're going to get a trainer for the winter months this will be worth it's weight by the looks of this thread.0 -
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Cheers Will.
Sorry for PM'ing you after you'd posted the link up, I didn't see it :oops:
Rich.0 -
never mind0
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Who is this Pete Read guy? I cant seem to find any info about him.0
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He's a personal trainer, he lives somewhere near york I think. I can't remember how I found out but some of the club members have being to him and recommend him.0
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He's a fuss no bull yorkshire man.
Tells you how it is and pulls no punches, some of the emails off him to my mate are class!
My mate has followed the book and now see's him for coaching, he finishes top ten on the FWC, 6th this year, he swears by him.
I need to see him myself but i tend to get everything passed down to me.
I second everything daveyroids says.
Within 3 months i was using gears i've never used on climbs and my average speed has gone up 3mph over the same courses.
Sounds like alot of people are going to busy reading this autumn, i find the book a good motivation tool too.0 -
I'd print it off but ink is expensive.0
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Poulsy wrote:Who is this Pete Read guy? I cant seem to find any info about him.
An ex racing cyclist who got in on the turbo scene when they first came out and found that it was a useful training tool. He improved his own times so much that he became an acredited coach and has written books on turbo training commonly known as The red, blue and black books. Anyone else remember the red one?
He's based in East Yorkshire somewhere.0 -
Thanks all. I will read the book and see what results it can bring next season.0
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Any point be bothering to read/follow this black book if I don't have a turbo trainer then?0
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freehub wrote:Any point be bothering to read/follow this black book if I don't have a turbo trainer then?
You won't be able to do all of it no but there is quite a large road based element. The idea of the turbo sesssions is that they are progressive and the conditions in which they are done are easy to replicate. Of course you can do intervals on the road but you have to weigh up the variables such as wind and the fact that when you're balls out your concentration tends to wain and you put yourself in danger.0 -
Pete lives in Wressle, about 5 min from Howden, East Yorks. He'll come & train with us on winter Sunday runs.
All his sessions are turbo based, no turbo...no point!
He really does know his stuff & as stated previously is a no nonsense type of guy. If anyone fancies a session with him email pete@cyclecoaching.com
Anyone who sees him should have a goal/purpose in mind, ie getting better TT times or gaining fitness for road racing. If you just want to see him out of curiosity to see how fit you are, its a bit of a waste of time tbh.0 -
Maybe there is actually no point of me even seeing him untill I've left college? I know I'd not be able to use a turbo even if I bought one in my flat as it's p155 everyone off for sure
I was reading through his manual, and seen this bit about level 2 training, or zone 2 I think, between 155 and 165 if my max HR was 200, well it's around 197 last time I checked, so today I did 72 miles on my own, had a hilly section, and I tried to not go over 165, there was hills where I got to 180ish but if I was doing 165 on the hills I'd be doing about 2mph, I struggled allot, if I was around 150 I tried to up it to 165 but it went over to like 169, some places going down hill my heart rate dropped to 130's so I got spinning high and had to do 34+ down slight decent to up it. I certainly feel better, longest ride I've done for ages, averaged 19.1mph, if I was thrashing it I'd be knackered to hell now and only have what .4mph avg on that.0 -
You have to be disciplined that's for sure. If you want to stick to limits you have to tailor the terrain to suit. Also, group riding is pretty much out as he doesn't advocate cafe stops and you'll end up riding at someone elses pace i.e.too high or too low.
The Black book is the road to loneliness as well as improvement.0 -
So for hilly rides you should only do them under 2 hours? You'd be in zone 3, every hill I come to I'm over 170, on the flat I was ok keeping 165, pleasently surprised actually, 59 miles in I was back on the flat and banging along at 21-22mph on the flat around 160-165, if I'd have gone normal I'd be slower there, I checked and the last 48 miles and I averaged 19.7mph.
I mean if I was getting training from this pete read, and I had a nice flat route, but there was one big steep bit I could not avoid, and I had to keep in lvl 2 zone which is 155-165, would he be strict in saying, no matter how slow or fast you go don't go over 165?0 -
Will, the same is the principal with training with power, if you have a zone to stick to, you stick to it. It can be hard sometimes especially on the hills.
Intervals are easiest to stick to but hardest mentally on the Turbo...0 -
Would intervals provide the same benefit as sticking to the zones? I'd much rather do intervals.
I mean even when trying to stick to 155-165, I'd be yoyoing between 155 and 165, or maybe that's ok.0 -
Yo-yoing is OK and in some sessions that is how it is prescribed. The point of the book is that the training is varied so you gradually build your base and gradually introduce the intervals. If you trained exclusively on intervals you'd go fast for a bit but you'd have next to no endurance.
Also it depends what events you're aiming at........consider the differences required for a 1Km event and a 12 hour. Extreme I know but you'd have to train to the events you're planning to take part in.0 -
Tbh I'm wanting to get faster over long distance, I love doing long hilly rides and I want to get faster, I think I have quite a good endurance base allready and I'm not slow, yesterday was 72 miles, 2600ft, 19.1 avg. So I don't know how I should aim to train when I will start training.0
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I think you should decide what races* you want to target next year and start your base training now for them.
*or sportives if you're not fast enough
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Has pete read actually stopped printing the black book therefor making it ok to download?
I think I'm fast enough to do sportives, if I did the ryedale rumble I'd have come somewhere around 5th in the longest route. I know this is then the guy who came 5th I was faster than him at that point. He might have came lower if I was there so we could take turns on the front. Then again, I guess it just shows there was no really fast riders doing that particular sportive.0 -
Will, I reckon you defo should do sportives. It sounds as though it would suit the type of riding you do...distance & going up hills. You would certainly be quick enough.
If you think you would've come in 5 th on the Rumble go for it! I was on for a finish time of about 6h 30ish till 2 punctures got in the way! Would slightly disagree that fast lads didn't enter it tho. My mate finished 2nd & is a seriously quick racer. It's a tough event( one of the toughest) & that's reflected in the times.
Have a go at the Cumbrian Killer... That's a test too!0 -
Will, you need to race. You will do well.0
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Everyone tells me I need to race, I might consider it when my knee has improved and hope I'll enjoy it once I get past the worry of being in a group.
I'd love to try the cumbriant killer, but I can't get up there and probs can't afford the fee
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If you want to do the Cumbrian Killer next year, I will pick you up from Manchester on the way through0
