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Detailed Table of Contents



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

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


  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 - customize your training program

First, set your goals. The first step in developing a customized training regimen, is to review your personal riding goals, making sure they are realistic. Some of the recommendations that follow (especially nutrition) are linked to 6 common rides of differing intensity and distance. (Your rides may not be an exact fit, but it will you a place to start.)

Then apply proven training strategies

Combine your realistic goals with an understanding of nutritional and training strategies, and you are ready to go.

Work on "Special Cases".

Bring it all together

IV. EQUIPMENT - fine tuning your gear

  1. Bikes
  2. Trainers
  3. Clothing/Helmets (and other protective gear)
  4. Tools

V. Medical Issues - fine tuning your body

  1. Musculoskeletal
  2. Digestive system
  3. Immune system and infections
  4. Environment
  5. Anemia (blood count, hemoglobin, hematocrit) and iron metabolism
  6. Cardiovascular
  7. Sleep
  8. Headaches with exercise
  9. Miscellaneous Medical Questions from readers
    • Cardiac - Palpitations
    • Fatigue, Avoiding the flu, B12 injections
    • Skeletal system - Osteoporosis
    • Saddle sores
    • Broken clavicle
  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. Bicycle Trivia, bike history, and fun odds and ends

    Cycling Performance Tips
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