Tom Danielson - Cycling On Form

Table of Contents

Praise for Tom Danielson

Praise for Cycling On Form

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, Ive 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 Danielsons Core Advantage

A strong midsection makes for a more efficient stroke. Try the 50 exercises in Tom Danielsons Core Advantage.

BICYCLING MAGAZINE

Tom Danielsons 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 Danielsons 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 youre 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

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Copyright 2020 by Tom Danielson and Kourtney Danielson

All rights reserved. Published in the United States of America by VeloPress, a division of Pocket Outdoor Media.

4745 Walnut Street, Unit A

Boulder, CO 80301-2587 USA

VeloPress is the leading publisher of books on endurance sports and is a division of Pocket Outdoor Media. Focused on cycling, triathlon, running, swimming, and nutrition/diet, VeloPress books help athletes achieve their goals of going faster and farther. Preview books and contact us at velopress.com.

Distributed in the United States and Canada by Ingram Publisher Services

The Library of Congress has cataloged the printed edition as follows:

Names: Danielson, Tom, 1978- author. | Danielson, Kourtney, author.

Title: Cycling on form: a pro method of riding faster and stronger / Tom Danielson and Kourtney Danielson.

Description: Boulder, Colorado: VeloPress, [2020] | Includes index.

Identifiers: LCCN 2019049569 (print) | LCCN 2019049570 (ebook) | ISBN 9781948007047 (paperback) | ISBN 9781948006170 (ebook)

Subjects: LCSH: CyclingTraining. | Bicycle racingTraining.

Classification: LCC GV1048.D35 2020 (print) | LCC GV1048 (ebook) | DDC 796.6dc23

LC record available at https://lccn.loc.gov/2019049569

LC ebook record available at https://lccn.loc.gov/2019049570

Art direction and interior design by Vicki Hopewell

Cover design by Nate Herschleb/Ember Co.

Cover photo by Eric Meyer

Illustrations by Charlie Layton

Photographs pp. 253254 by Holly Mathews

v. 3.1

To the sport of cycling, for first giving me my freedom, for providing me a place to chase my dreams, and now for giving me the opportunity to help others achieve their own dreams.

CONTENTS

The Tour de France is the most celebrated and highly anticipated event in cycling. Even those who have never clipped into a pedal can recognize the yellow jersey of the Tour de France race leader, but few understand the complexities of training and racing at the sports highest leveland what it truly takes to zip on the maillot jaune.

If watching the pros battle for glory in your favorite race makes you want to emulate whatever it is theyre doing to go so fast, well, you have come to the right place. If youve picked up this book, you most likely have made some progress in cycling over the years. Youve grown stronger, but perhaps now it seems like you have hit a plateau. You want to reach the next level in cycling, but dont know where to start, dont know why you cant improve. Are you too old? Do you have enough time to train? Have you lost the fire within you? Have you already reached your full potential?

What if I told you the answers to all these questions are an emphatic no? That everything you need to get to the next level is already inside you? Put our training system to work and you will experience the physical and personal growth you have been craving from the sport of cycling.

This book is not another silver-bullet training solution built around only one measurement of performance. Nor is it full of a bunch of old-school training methodologies disguised behind new names. This is a plan for proven success developed from real-world lessons learned, practical wisdom, timeless truths, and roll-your-sleeves-up, hands-on experience.

The FORM Performance Method shows cyclists step-by-step how to transform their cycling from the level of an amateur to that of a Tour de France rider, all within the scope of their current fitness, time, and resources. This is your personal guidebook to peak performance on the bike.

What Is FORM?

We often hear the term form in pro cycling, but what does it really mean? For us, it means consistently showing up with peak fitness, the right nutrition in your tank, effective execution, and a focused mindset. But it is not just in professional cycling that these four components matter. In fact, to participate in the sport of cycling you must incorporate these four concepts and interconnect them so they work as a whole. Take any one of these four elements away and your entire performance can fall apart. Many training methods focus on the most obvious dimension of cycling: fitness. But merely being strong isnt enough for consistent peak performance. This is why we teach and coach riders to master their Fitness, Execution, Nutrition, and Focuswhat we call the Four Pillarsfor the most comprehensive approach to cycling training.

Is the FORM System Only Suitable for Traditional Bike Racers?

Absolutely not. All athletes define competition in their own way. For one cyclist, competition might mean winning a masters national road race; another would find it in finishing a local group ride without getting dropped; a different rider would see it as landing in the top five of an age-group category in an epic gravel race. Our system is built for athletes short on time but high on motivation. We want athletes to read this book because they are fired up and ready to go all-in on the path to peak performance.