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List of contents
Contents
Introduction
A Note Before You Begin
Part One:
Diet and Nutrition
Nutrition -- The Big Picture
The USDA Food Pyramid
Caloric Nutrients
Diet: Why High Carbohydrates?
Energy Sources at Various Exercise Levels
Nutrition While Riding
Vitamins and Minerals
Ergogenic Aids
Ergolytics
Hydration
Tips to Help You Lose Weight
Disordered Eating
Nutrition Tips for Cyclists
Nutrition Quackery
Nutrition Quiz
Part Two:
Physiology
Genetic Ability
Recovery
Heart Rate Training
Lactic Acid
Thresholds
Training Intensity
VO2 Max
Progressive Power Output
How Muscles Work
Muscle Fatigue
Strength Versus Power
Muscle Soreness
Efficiency and Economy
Optimal Cadence
Optimal Crankarm Length
Putting It All Together: Efficiency, Cadence, and Crank Length
Optimal Pedal Stroke
Optimal Seat Height
Measuring Body Fat
Travel and Climate Problems
Heat and Cycling
Altitude and Hypoxia
Supplemental Oxygen
Part Three:
General Prevention and Treatment of Injuries
Bicycle Safety
First Aid Kit
Rider Down!
Bicycle Position
Stretching
Banned Substances
NSAIDs: Non-Steroidal Anti-Inflammatory Drugs
Aspirin May Help
Physical Therapy
R.I.C.E. -- Rest, Ice, Compression, Elevation
Other Treatment Options
Ride or Rest?
Sun Care
Bites, Stings, Infectious Diseases
Part Four:
Medical Problems
Classification of Bicycling Medical Problems
Road Rash
Saddle Sores
Crotchitis
Neck and Back Pain
Tendonitis and Bursitis
Upper Extremity
Pelvic Fracture
Lower Extremity
Head, Ears, Eyes, Nose, and Mouth
Lungs and Heart
Gastrointestinal Problems
Cycling and Urination
Diabetes
Men's Health
Women's Health
Part Five:
General Health
The General-Health Exercise Prescription
Exercise Addiction
Fatigue -- Why Am I Tired?
Overtraining or Burnout
Exercise and Immunity
Anemia
Respiratory Infections
Sleeping Hints
Tetanus Shots
Flu Shots
High Blood Pressure Medicines
Hints for Kids and Juniors
Bicycling for the Over-50-Year-Old
Glossary
Selected References
Index
About the author
Arnie Baker, MD, author of Smart Cycling, is a licensed USCF coach and practicing physician. He has coached racers to more than fifty U.S. National Championships and dozens of United States records. Dr. Baker serves on the fitness board of and is a frequent contributor to Bicycling magazine. A medical consultant to USA Cycling and the USCF, he is also a category 1 USCF racer, a five-time national champion, and a five-time United States record holder.
Summary
Top cyclist Arnie Baker continues his winning streak with this comprehensive guide on cycling nutrition, physiology, and injury prevention for both road and mountain bikers.
Additional text
"The more coaches who have this book, the better for the bike riders."
