Darstellung grundlegender Stoffwechselvorgänge und Trainingsprinzipien (Training in der Vorsaison, Training nach der Saison/Cross Training, Ergometerfahren, Gewicht- und Krafttraining, Mountainbiking, Intervallgestaltung, Trainingsumfang, Herzfrequenzmonitor), die bei der Trainingsplanung im Radsport Beachtung finden sollten. Angesprochen werden außerdem Ernährungsfragen, Fragen der Gesundheitsprophylaxe und psychologische Aspekte. Table of contents The basic physiology, background, and references for many of the recommendations that follow can be found in the paperback High Performance Bicycling Nutrition published in July, 1998. Physiology of Performance Exercise Physiology Cellular Energy Production - aerobic/anaerobic metabolism, oxidation, ATP Cardiovascular Physiology - delivering oxygen to the muscle cell (including measures of CV performance) The Skeletal Muscle Energy Requirements of bicycling - including the energy requirements of cycling (calculate your own personal energy requirements for a ride). formula to calculate energy requirements special case - hills Nutritional Theory Physiology of Nutrition - overview of digestion (including the effects of exercise on the GI tract) Carbohydrates Glycemic Index Fats Protein Fluids Electrolytes Hyponatremia Basic Nutrition Plan - Specifics for a nutritional plan to support your performance goals Training Concepts Can I be a world class cyclist? Basic concepts Training Options (including detraining) Perceived effort vs. heart rate monitor Fatigue (overtraining, chronic fatigue) Muscle pain and soreness muscle cramps The post ride recovery period Altitude Aging and physical performance Respiratory training (breathing) Nutrition Tips Practical Nutrition for Cycling Nutrition plans for 6 common types of rides - gives specific pre-event, event, and post-event nutrition recommendations for different types of rides. Triathlons Liquids versus solids for that long ride 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. Homemade snacks and recipe ideas Store bought snacks Energy gels/sports drinks Energy bars/gels - are additives helpful? Recipes Pasta Rice The post ride recovery period Nutritional supplements & performance enhancers - facts, myths, and misperceptions about dietary fads and supplements. Sex variables - different needs in men and women Antioxidants Creatine Phosphate Author's vitamin regimen Weight control Training/Riding Tips Training tips and training aids- a summary of various non-nutritional tips to aid your training program. Finding a coach Preseason training Analyzing/structuring your training program Intervals (High Intensity Training) Climbing (hills) - Descending Windy conditions Training mileage - how to plan your training program mileage. Mountain biking Off season training/cross training The on line coach's approach Stationary cycling Weight/strength training Stretching/massage Heart rate monitor - pros, cons, and an approach to develop your own training plan with a HRM. Form and Technique Should I get an exercise treadmill? Miscellaneous Training Questions Design a personal training program - Cycling Performance Tips training program software Equipment Tips (and reader feedback) Technical Issues Bicycle sizing Cranks, Crank Length, and Pedals Saddles Tires/tubes Cables Brakes $ Wheels Chain care/Chainrings Bicycles Recumbents Stationary Trainers Clothing Issues Medical Issues Health benefits of regular exercise (including cycling) Benefits of exercise on the GI system Immune System/Infection risks Traveler's diarrhea Swallow a bug? Altitude Anemia (hemoglobin/hematocrit) Back Pain Breaks, Sprains, and First Aid tips Foot Pain Hand(handlebar) & Shoulder Syndromes Headaches with exercise Heat illness(hyperthermia, hypothermia) Hip/knee/leg pain(IT Band syndrome; hip pain) Psychological factors Sleep Miscellaneous Medical Questions ( gastric bypass, osteoporosis) Your Training Program Getting the edge - tips for a PR (Personal Record) Website on line coach (Mike Mitchell) - design your own training program Glossary (Index) Past "Performance Tips" questions The author's personal reminder list for a multiday bike tour The author's personal first aid kit for a multiday tour Research your own nutritional 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. Reference Texts