The Way of Fitness

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 PainTendonitis 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