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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 to maximize performance.
  2. Training to maximize performance.
  3. Riding Tips
  4. 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. Sleep
  2. Musculoskeletal
  3. Infections, the Immune system, and Cycling
  4. Miscellaneous digestive tract questions
  5. Altitude and its impact on Training & Performance
  6. Anemia (blood count;hemoglobin/hematocrit) - iron
  7. Headaches with exercise
  8. Heat illness- too much (hyperthermia) and too little (hypothermia)
  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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