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CYCLING PERFORMANCE TIPS


Detailed Table of Contents

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I. THE PHYSIOLOGY OF PERFORMANCE

  1. Athletic Improvement.
  2. Powering the muscle cell. (Basics for beginners.)
  3. The Musculoskeletal System
  4. The Cardiovascular System - heart/lungs/circulatory system
  5. Exercise intensity and duration

II. THE PHYSIOLOGY OF NUTRITION AND HYDRATION - 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 - customize your training program

The first step as you develop a personalized training regimen is to clarify your goals and then honestly ask yourself if they are realistic. The recommendations in following sections (especially those related to nutrition) vary with the planned intensity of effort and the distance to be ridden. Then comes the hard part, applying these proven training strategies. This consensus document provides a high level summary of common elements found in all successful training programs.

  1. Training Strategies


  2. Nutrition

  3. Non-nutritional tips to aid your training program.

  4. Riding technique and "special cases".

  5. Bringing it all together

IV. EQUIPMENT - fine tuning your gear

  1. The Bike
  2. Trainers
  3. Clothing (and other protective gear)
  4. Tools
  5. New Trends in Equipment and Service

V. Medical Issues - fine tuning your body

  1. Musculoskeletal
  2. Digestive system
  3. Immune system and infections
  4. Prostate and perineum
  5. Environment
  6. Hematology
  7. Cardiovascular
  8. Sleep
  9. Headaches with exercise
  10. Miscellaneous Medical Questions from readers including:
    • Cardiovascular - Palpitations, blood pressure
    • Fatigue, Avoiding the flu, B12 injections
    • Skeletal system - Osteoporosis
    • Saddle sores
    • Broken clavicle
    • Statins and your performance
  11. Accidents and Liability

VI. Traveling - tools to plan your cycling trip

  1. Travel Planning - step by step
  2. Mapping your route
  3. Gear
  4. 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. Smart phone apps - for training and traveling.
  6. The author's personal first aid kit for a multi day tour
  7. Bicycle Trivia, bike history, and fun odds and ends
  8. Graphs and Illustrations from CPTIPS website.

    Cycling Performance Tips
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