FORWARD

• The CPTIPS Philosophy - Valid data drives improvement.
• Using the hyperlinks to your advantage.
• Building your own roadmap to a personal best.

I. THE PHYSIOLOGY OF PERFORMANCE

1. Athletic Improvement.
   • The physiology
   • "Limiters" of your performance
   • Your genetic potential
   • Your mental attitude
   • Do we have an internal governor?
   • Training too hard - fatigue syndromes, overtraining

2. Powering the muscle cell. (Basics for beginners.)
   • Cellular Energy Production - aerobic/anaerobic metabolism, oxidation, ATP
   • Energy Requirements of bicycling - including calculating your own personal energy requirements for a ride.
     • formula to calculate energy requirements
     • special case - hills
     • Energy needs of cycling compared to running?
     • and why you can ride a 100 miles but still find it so hard to walk up those steps.

3. The Musculoskeletal System
• The Skeletal Muscle

4. The Cardiovascular System - heart/lungs/circulatory system
• Cardiovascular Physiology - delivering oxygen to the muscle cell (including measures of CV performance)
5. 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.
• Carbohydrates
  • Glycemic Index
  • Fructose
• Fats (and a ketogenic diet)
• Protein
• Hydration - no Calories but essential to optimal performance
  • Electrolytes
  • Hyponatremia

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
   • Basics to plan an aerobic training program (training base & detraining)
   • Understand the numbers
     • heart rate monitor (HRM)
     • lactate threshold
     • perceived exertion - the numbers alternative
   • Work to increase your anaerobic threshold (VO2max).
     • Intervals (High Intensity Training) - to improve both sprint and endurance performance.
   • Tips to improve your endurance.
   • Don't overdo. Recovery is part of training. (fatigue syndromes and overtraining)
   • Mental factors can impact your performance.
   • The philosophy of marginal gains
   
   
2. Nutrition
   • How to Eat (and when) - before, during, and after a ride.
   • Nutrition and hydration strategies to support optimal training (and performance).
     • Nutrition plans for the 6 common types of rides - pre-event, event, and post-event nutrition recommendations
       • Breakfast
       • Snacks - covers the pros and cons of various aspects of eating during the ride, including some recipes you can prepare at home to keep things interesting and take the pressure off your wallet.
         • Energy supplements - bars, gels, and sports drinks
           • Are energy bars/gel/drink additives helpful?
           • More on Sport Drinks
         • Energy bars, homemade snacks and recipe ideas
         • Caught short on the road? Store bought snacks
       • Hydration (and the risk of overhydration i.e.hyponatremia)
       • Post Ride Recovery
         • How about that post ride beer?

     • Nutrition for endurance rides

     • Special cases
       • Triathlons
       • Liquids versus solids for that long ride

     • Recipes
       • Pasta
       • Rice

     • Nutritional Performance Enhancers - facts, myths, and misperceptions about dietary fads and supplements.
       • Paleo diet - a high protein diet
       • Ketogenic diet - low (almost no) carbohydrate diet
       • Sex variables - different needs in men and women
       • Supplements
       • Vitamins and Minerals
       • Author's vitamin regimen
       • Antioxidants
       • These 4 may actually work!
       • Caffeine (coffee)
       • Creatine Phosphate
       • Nitrates (beetroot/juice)
       • Beta-alanine

3. Non-nutritional tips to aid your training program.
   • Finding a coach
   • Preseason training
   • Analyzing/structuring your training program
   • Training plan/training log
   • Off season training
     • The on line coach's approach
   • Cross training
   • Heart rate monitor - pros, cons, and an approach to develop your own training plan with a HRM.
     • Or perhaps a power meter
   • Weight/strength training
   • Stationary cycling
   • Music
   • Stretching/massage/muscle cramps
   • Should I get an exercise treadmill?
   • Miscellaneous Training Questions

4. Riding technique and "special cases".
   • Form and Technique - position, cadence, shifting, paceline
   • Climbing (hills) - Descending
   • Windy Conditions - Road Conditions
   • Mountain biking
   • Effect of temperature - riding at the extremes (cold, hot and humid)
   • Psychological factors
   • Fatigue (overtraining, chronic fatigue)
     • Muscle pain and soreness
       • muscle cramps
   • The post ride recovery period
   • Altitude
   • Hills
   • Aging and physical performance
   • Respiratory training (breathing)

5. Bringing it all together
   • Getting the edge - tips for a PR (Personal Record)
   • Facebook Project - design your own training program
   • Step by step instructions to your own Personalized Training (and Training Nutrition) Program

IV. EQUIPMENT - fine tuning your gear

1. The Bike
   • The "traditional" bicycle
     • Sizing/Fit
       • Frame Sizing
       • Crank Length
       • Saddle Height
       • Don't forget what may be most important, your overall comfort on the bike.
     • Weight and aerodynamics
     • Handlebars
     • Lights - front and rear
     • Saddles
     • Cables
     • Brakes, Rims, & Wheels
     • Tires & Tubes
     • Drive train - chain, bottom bracket, cranks, and deurelliers
     • Pedals
     • Electronics
       • Best of GPS computers 2020 @ bicycling.com
       • GPS computers @ cyclingtips.com
       • Power meters.
       • Add-on electronic shifting - using your current dureilleur.
   • Alternatives
     • Recumbents
     • E-Bikes
     • Wooden bicycles - an art form
     • 3D Printed Frames - A truly "one-of-a-kind" customized bike.
     • Or maybe an injected plastic frame instead of steel, aluminum, or carbon fiber.

2. Trainers
3. Clothing (and other protective gear)
• includes shoes, helmets, and a unique crash sensor.
4. Tools
5. New Trends in Equipment and Service

V. Medical Issues - fine tuning your body

• Staying healthy - the role of exercise (how much and how often).
• Aging effects on physiology and physical performance

1. Musculoskeletal
   • Breaks, Sprains, and First Aid tips
   • Back and Neck Pain
   • Hip/knee/leg pain
   • Foot Pain
   • Hand and Shoulder Syndromes
2. Digestive system
   • Exercise and the digestive tract - what the literature says; pluses and minuses
     • Exercise to keep your digestive tract healthy
   • Minimize the negative effects of exercise on your digestive function
   • Miscellaneous digestive tract questions
3. Immune system and infections
   • Infections, the Immune system, and Cycling
   • Can I train while ill?
   • Traveler's diarrhea
   • Swallow a bug?
4. Environment
• Altitude and its impact on Training & Performance
• Heat illnesses- too much (hyperthermia) and too little (hypothermia)
• Sweating
5. Hematology
   • Anemia (blood count/hemoglobin) and iron metabolism
   • Deep Vein Thrombosis - a risk with extreme exercise and travel
6. Cardiovascular
7. Sleep
8. Headaches with exercise
9. 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
10. Accidents and Liability

VI. Traveling - tools to plan your cycling trip

1. Travel Planning - step by step
• Plans for and status of a coast to coast rail trail.
2. Mapping your route
3. Gear
• Minimal gear for a long endurance ride (century) or multi-day ride.
• The author's personal reminder list for a multi day bike tour
• A personal first aid kit for a multi day trip
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
   • The International Bibliographic Information on Dietary Supplements (IBIDS) - 328,000 scientific citations and abstracts from the scientific literature on dietary supplements, including vitamins, minerals, and botanicals.
   • PubMed - 9 million citations in MEDLINE database
   • National Center for Complementary and Alternative Medicine - Dietary and Herbal Supplements
   • Links to other performance physiology and nutrition sites
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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