Cycling On Form: A Pro Method of Riding Faster and Stronger

by Tom Danielson, Kourtney Danielson

Overview

“After training with CINCH for the past three years, I’ve learned the cycling-specific techniques that make me a better rider and racer; healthier and injury-free; and more effective and positive off the bike.” — Lilburn Shaw, 2018 Masters Road National Champion

Cycling on Form reveals the pro approach to cycling training. Riding a bike faster takes more than just fitness. It takes skills that you can master to become a faster, stronger rider. In his new guide, former professional bike racer Tom Danielson shows how to transform your cycling from amateur to professional level with the fitness and time you have now.

Danielson reveals how the pros go beyond the modern standards of interval workouts, base-building, and recovery to train the whole athlete, mind and body. Danielson shows how to truly ride and train to the fullest through:

• Fitness: Self-tests to identify your riding strengths and weaknesses then focus on custom training to address them.
• Mental focus: The pros know that winning means using your head and your legs. You’ll get pro tips on big-picture goal setting and mid-ride concentration strategies to help you stay focused.
• Execution: Cycling is hard and executing a great ride when it matters takes practice. Danielson shares on-the-bike skills, efficient and powerful techniques, strategies to stay in the race, ways to finish with the lead group, and how to excel on a ride you’ve never done before.
• Nutrition: Pro riders put sports nutrition into daily practice. Danielson distills the facts of diet, food as fuel, and fueling to recover.

Too many cyclists train by trying to set new Strava PRs, only to get frustrated by the limited gains. There’s a better way. Cycling On Form unlocks a pro method for riding faster and stronger.

Product Details

ISBN-13:	9781948007047
Publisher:	VeloPress
Publication date:	04/07/2020
Pages:	272
Sales rank:	648,126
Product dimensions:	6.90(w) x 8.90(h) x 0.90(d)

About the Author

Tom Danielson is a former professional cyclist with consistent top 10 race results in elite stage races. Danielson kicked off his racing career winning the national collegiate mountain biking championship riding for Fort Lewis College. He began his pro road cycling career riding for Team Mercury and then Team Saturn. Danielson won the Tour de Langkawi, Nature Valley Grand Prix, the Cascade Cycling Classic, Tour de Toona, and the Mt. Washington Hill Climb. In 2004, Danielson signed on with the Italian squad Fassa Bortolo and then Discovery in 2005 when he won the Tour de Georgia. While riding for Discovery, Danielson won a stage of the Vuelta a España. Since 2007, Danielson has consistently placed in the top 10 in elite international and U.S. domestic stage races and Grand Tours, including stage wins in the 2011 Tour de France and USA Pro Cycling Challenge.

Kourtney Danielson is an avid cyclist who travels the world in search of the best experiences on two wheels. Her cycling journey began when she learned to ride on the beautiful roads of Girona, Spain, with her husband, Tom. She now resides in Colorado, and you can find her on the podium of road, gravel, and mountain bike races around the world.

Table of Contents

Introduction

WARM-UP

1. The Four Pillars Of Complete Cycling Performance

2. The 10 Keys to Success

3. What’s Your Rider Type?

THE FOUR PILLARS

4. Fitness: The FORM Performance Engine

5. High-Performance Nutrition

6. The Five-Point Approach to Creating Faster Power

7. Playing to Your Strengths

8. Strength Training and Activation

9. Focus

10. The Performance Chain: Match Your Mindset to the Effort

PUTTING IT ALL TOGETHER

11. Getting Started

12. Transformation

APPENDIX: Sample Training Plan and Workouts

Acknowledgments

Index

About the Authors

Editorial Reviews

Praise for Tom Danielson’s Core Advantage

“A strong midsection makes for a more efficient stroke. Try the 50 exercises in Tom Danielson’s Core Advantage.

Bicycling magazine

Tom has taken his pro understanding and created an unmatched coaching system that can transform novice and professionals alike. The CINCH system pulls back the veil on many myths about what it takes to be great in the sport of cycling and creates a pathway for athletes of all abilities to win their rides.

Kris Hendricks

Tom Danielson’s Core Advantage argues for a different kind of core training than the traditional parade of crunches. The style of training works for everybody who exercises and especially for those who are getting older and are familiar with nagging back issues.

Denver Post

Through the FORM method, Tom has constructed a model for not only being a better cyclist, but for moving beyond ‘the numbers’ and toward realizing full potential both on and off the bike.

Rich Williams

Praise for Cycling On Form by Tom Danielson

“I have done a lot of training in my career as a cyclist, and I have never seen a group of people or a company with such knowledge and passion dedicated to improving performance. Tom and Kourtney Danielson at CINCH Cycling really have a proven roadmap to success with the Form Performance Method laid out in Cycling On Form. All that is needed is to follow the proven method to whatever path of success you choose.

Cory Lockwood

Tom is one of those rare individuals who can coach as well as he can compete. He has a compelling teaching style and the CINCH methods found in Cycling On Form have helped me to improve cycling skills hugely even with limited personal time.

Ginna Hendricks

In their book, Danielson and Westfahl discuss the importance of core training and offer plans for cyclists of all levels.

The Olympian

Tom Danielson’s Core Advantage provides both a solid basis of theory and practical exercises for improving our cycling. Designed specifically for cyclists . . . from the ground up to prevent cycling injuries and with the specific posture and motion of cycling in mind . . . holistic and progressive workouts . . . absolutely no equipment of any kind is needed.

PEZCyclingNews.com

After training with CINCH for the past three years, I’ve learned the cycling-specific techniques that make me a better rider and racer; healthier and injury-free; and more effective and positive off the bike. A core concept CINCH has taught me is that life is a process of trying, failing, learning, and growing, in order to move forward to a better version of yourself.

Lilburn Shaw

Even if you’re not suffering from back pain, [these 50 exercises] are a helpful, practical, and surefire way to improve your riding.

RoadBikeRider.com

Praise for Tom Danielson

Praise for Cycling On Form

“I have done a lot of training in my career as a cyclist, and I have never seen a group of people or a company with such knowledge and passion dedicated to improving performance. Tom and Kourtney Danielson at CINCH Cycling really have a proven roadmap to success with the Form Performance Method laid out in Cycling On Form. All that is needed is to follow the proven method to whatever path of success you choose.” —Cory Lockwood, professional road cyclist for team Legion and General Classification Winner of the 2019 Redlands Bicycle Classic

“Through the FORM method, Tom has constructed a model for not only being a better cyclist, but for moving beyond ‘the numbers’ and toward realizing full potential both on and off the bike.” —Rich Williams, Groupon CEO

“After training with CINCH for the past three years, I’ve learned the cycling-specific techniques that make me a better rider and racer; healthier and injury-free; and more effective and positive off the bike. A core concept CINCH has taught me is that life is a process of trying, failing, learning, and growing, in order to move forward to a better version of yourself.” —Lilburn Shaw, 2018 Masters Road National Champion

“Tom is one of those rare individuals who can coach as well as he can compete. He has a compelling teaching style and the CINCH methods found in Cycling On Form have helped me to improve cycling skills hugely even with limited personal time.” —Ginna Hendricks, CINCH Coaching client, dentist, and mom of three

“Tom has taken his pro understanding and created an unmatched coaching system that can transform novice and professionals alike. The CINCH system pulls back the veil on many myths about what it takes to be great in the sport of cycling and creates a pathway for athletes of all abilities to win their rides.” —Kris Hendricks, age-group winner of the 2019 Breck Epic MTB Stage Race

Praise for Tom Danielson’s Core Advantage

“A strong midsection makes for a more efficient stroke. Try the 50 exercises in Tom Danielson’s Core Advantage.” —Bicycling magazine

“Tom Danielson’s Core Advantage provides both a solid basis of theory and practical exercises for improving our cycling. Designed specifically for cyclists . . . from the ground up to prevent cycling injuries and with the specific posture and motion of cycling in mind . . . holistic and progressive workouts . . . absolutely no equipment of any kind is needed.” —PEZCyclingNews.com

“Tom Danielson’s Core Advantage argues for a different kind of core training than the traditional parade of crunches. The style of training works for everybody who exercises and especially for those who are getting older and are familiar with nagging back issues.” —Denver Post

“Even if you’re not suffering from back pain, [these 50 exercises] are a helpful, practical, and surefire way to improve your riding.” —RoadBikeRider.com

“In their book, Danielson and Westfahl discuss the importance of core training and offer plans for cyclists of all levels.” —The Olympian

From the Publisher