I. THE PHYSIOLOGY OF PERFORMANCE
- Athletic Improvement.
- Powering the muscle cell. (Basics for beginners.)
- The Musculoskeletal System
- The Cardiovascular System - heart/lungs/circulatory system
- Exercise intensity and duration
II. THE PHYSIOLOGY OF NUTRITION AND HYDRATION
- fueling
the muscles
Physiology of Nutrition
- energy content of food; digestion & absorption; internal energy
storage. Includes the effects of exercise on digestion/absorption.
- 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
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.
- Training Strategies
- Nutrition
- How to Eat (and when) - before, during, and after a ride.
- Nutrition and hydration strategies to support optimal training (and performance).
- Non-nutritional tips to
aid your training program.
- Riding technique and "special cases".
- Bringing it all together
- The Bike
- The "traditional" bicycle
- Alternatives
- Trainers
- Clothing (and other protective gear)
- includes shoes, helmets, and a unique crash sensor.
- Tools
- New Trends in Equipment and Service
- Musculoskeletal
- Digestive system
- Immune system and infections
- Environment
- Hematology
- Cardiovascular
- Sleep
- Headaches with exercise
- 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
- Accidents and Liability
- Travel Planning - step by step
-
Plans for and status of a coast to coast rail trail.
- Mapping your route
- Gear
- Links to commercial sites that
might be of help (including clothing and equipment - no endorsement intended).
VII. Appendix
- Glossary (Index)
- Archives - Past Performance Tips questions
- Reference Sites - research your own performance information
- Reference Texts
- Smart phone apps - for training and traveling.
- The author's personal first aid kit for a multi day tour
- Bicycle Trivia, bike history, and fun odds and ends
- Graphs and Illustrations from CPTIPS website.
Cycling Performance Tips
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