Carmichael started working with Armstrong in 1990 at the Olympic Training Center and has coached him to back-to-back victories in the Tour de France. The book explains the ì7 Week Success Planî that Carmichael has used with Armstrong and other pro athletes.

Clearly, it took more than seven weeks for Armstrong to prepare for the Tour de France. However, Carmichaelís approach embodies a key point: rather than training generically, a rider will improve faster by focusing for a few weeks on a ìbullís eyeî event. Carmichael bases this approach on the training theory of periodization, that we improve by training for a specific skill ó leg strength, or endurance, or hill climbing, or time trialing ó for a block of time and then moving on to another skill area.

Part One: The Promise of Cycling describes equipment, maintenance, position on the bike and rules of the road. Even after decades of riding I found the overview informative.

Part Two: Carmichael Training System (CTS) is the meat of the book. It describes Carmichaelís approach to training using a heart rate monitor. The CTS is based on estimating the riderís maximum heart rate (MHR) which is then used to calculate training zones.

Many coaches base workout intensities on MHR; however, there are two problems with this method. First, it is difficult (and potentially risky) for a rider to push all the way to max heart rate on the road. Second, the key variable in determining workouts is whether the athlete is training aerobically or anaerobically, which is a function of the athleteís lactate threshold, not of MHR. As a rider becomes fitter, the lactate threshold is reached at higher heart rates. Carmichael assumes that an athleteís lactate threshold is 80-85% of MHR (p. 71); however, this will vary depending on how fit the athlete actually is.

The CTS measures a riderís current fitness based on a three mile time trial. The CTS includes three seven week programs, tailored to different fitness levels (Beginning, Intermediate, Advanced). The training programs are low volume by ultra standards. The Advanced starts at 8 to 9 hours / week and, over seven weeks, builds to 9.5 to 10.5 hours. Although the volume is relatively low, several principles apply to ultra training:

• slow progression: Carmichael adds only 1/2 hour per week for three weeks, the fourth week is a recovery week, and then three more weeks of slow build.
  
• emphasis on low intensity: the Advanced program (for a racer who is peaking) includes four recovery rides, one endurance ride, and only two days of intensity.

The book includes a good menu of interval and other workouts, which ultra riders can adapt to our sport.

The chapter on recovery recommends prompt replacement of glycogen and fluids after workouts, consuming anti-oxidants, regular stretching and one week of month of easy spinning!

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Armstrong lifts weights in the off-season and the book includes a recommended strength training program. Unfortunately, some of the exercises ó the sit-and-reach hamstring stretch and leg extensions ó place potentially harmful strain on the knees and are not recommended by conditioning specialists.

The chapter on nutrition covers the essentials of sports nutrition and describes what Armstrong and other pros actually eat during a race. One of the strengths of the book is the use of these examples.

Part Three: Essential Skills reviews good pedaling technique (including drills), shifting and braking, road hazards and treatment of road rash, group rides and paceline skills, and dealing with the weather.

Part Four: Techniques to Ride Like a Pro covers cornering, climbing, descending, sprinting and time trialing. Of particular relevance to the ultra rider are the mental techniques: how Lance focuses for a year on his key event, the Tour de France, and uses intermediate goals to maintain his motivation.

Overall, this is an excellent introduction to cycling by a leading coach and racer; however, it is not as directly applicable to ultra riders as Burke and Pavelka's Complete Book of Long-Distance Cycling.