CYCLING PERFORMANCE TIPS
Detailed Table of Contents
I. THE PHYSIOLOGY OF PERFORMANCE - understanding
the basics of the human machine
The Musculoskeletal System
The Cardiovascular System - heart/lungs/circulatory system
- Powering the muscle cell
"Limiters" of your performance
II. THE PHYSIOLOGY OF NUTRITION AND HYDRATION - fueling
Physiology of Nutrition
- energy content of food; digestion & absorption; internal energy
storage. Includes the effects of exercise on digestion/absorption.
Step One - Clarify Your Goals. To develop a truly customized training regimen,
you will first need to understand your personal riding
goals. 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.
- A Basic Nutrition Plan - elements
of a personal nutritional plan to maximize your performance goals (training,
pre-event, during the ride, and post-event)
- "Healthy Diet" tips- how to
keep your heart and pancreas happy.
- Weight control
Step Two - Set Realistic Goals.
Step Three - Apply Proven Training Strategies
Step Five - Bringing it all together
- Proper nutrition and hydration support optimal training and performance.
Step Four - Work on "Special Cases".
- The traditional bicycle
Anemia (blood count, hemoglobin, hematocrit) and iron metabolism
Headaches with exercise
Miscellaneous Medical Questions from readers
- Digestive system
- Immune system and infections
Accidents and Liability
- Cardiac - Palpitations
- Fatigue, Avoiding the flu, B12 injections
- Skeletal system - Osteoporosis
- Saddle sores
- Broken clavicle
- Travel Planning - step by step
- Mapping your route
- The author's personal reminder list for a multi day bike tour
- The author's personal first aid kit for a multi day tour
- Links to commercial sites that
might be of help (including clothing and equipment - no endorsement intended).
- Glossary (Index)
- Archives - Past Performance Tips questions
- Reference Sites - research your own performance information
- Reference Texts
- Bicycle Trivia, bike history, and fun stuff.
Cycling Performance Tips
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