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Detailed Table of Contents


I. THE PHYSIOLOGY OF PERFORMANCE - understanding the basics of the human machine

  1. Powering the cell
  2. The Musculoskeletal System
  3. The Cardiovascular System - heart/lungs/circulatory system
  4. "Limiters" of performance

II. NUTRITION PHYSIOLOGY - fueling the muscles

  1. A Basic Nutrition Plan - elements of a personal nutritional plan to maximize your performance goals (training, pre-event, during the ride, and post-event)
  2. "Healthy Diet" tips- how to keep your heart and pancreas happy.
  3. Weight control

III. TRAINING AND COMPETING - planning a custom training program

Step One - Clarify Your Goals. To develop a truly customized training regimen, you will first need to understand your personal riding goals. The recommendations that follow are linked to 6 common variations based on the intensity and distance of common rides. Yours may not be an exact fit, but it will you a place to start.

  1. Proper nutrition supports optimal performance.
  2. Training to maximize your performance.
  3. Special Issues
  4. Training Tips
  5. Step by step instructions to your own Personalized Training (and Training Nutrition) Program

  6. Riding Tips
  7. Bringing it all together

IV. EQUIPMENT - fine tuning your gear

  1. Bikes
  2. Trainers
  3. Clothing
  4. Tools

V. Medical Issues - fine tuning your body

  1. Musculoskeletal
  2. Digestive system
  3. Immune system
  4. Environment
  5. Swallow a bug?
  6. Sleep
  7. Anemia (blood count;hemoglobin/hematocrit) - iron
  8. Headaches with exercise
  9. Miscellaneous Medical Questions from readers
  10. Accidents and Liability

VI. Traveling - tools to plan your cycling trip

  1. Travel Planning - step by step
  2. Mapping your route
  3. The author's personal reminder list for a multi day bike tour
  4. The author's personal first aid kit for a multi day tour
  5. Links to commercial sites that might be of help (including clothing and equipment - no endorsement intended).

VII. Appendix

  1. Glossary (Index)
  2. Archives - Past Performance Tips questions
  3. Reference Sites - research your own performance information
  4. Reference Texts
  5. Bike Trivia

    Cycling Performance Tips
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