Foreword
Preface
Please Read This!
Introduction
P A R T I: BIKE FIT
CHAPTER 1: Bike Fit Rules
Rule 1: Bike Fit Is a Marriage Between Bike and Rider
Rule 2: Make the Bike Fit Your Body, Don’t Make Your Body Fit the Bike
Rule 3: Dynamic Bike Fit Is Better Than Static Bike Fit
Rule 4: Cycling Is a Sport of Repetition
Rule 5: Remember the Fit Window
Rule 6: Mountain Bikes Are an Exception
CHAPTER 2: Saddle Position
Saddle Height for Road Bikes
Saddle Height for Mountain Bikes
Frame Size
Saddle Setback
Saddle Tilt
CHAPTER 3: Handlebar Position
Reach to a Drop Handlebar
Reach to a Flat Handlebar
Handlebar Height
Handlebar Width
Brake Lever Placement
Hand Positions on a Drop Bar
Aero Bar Position
CHAPTER 4: Pedals and Cleats
Fore/Aft Foot Position
Rotational Cleat Position
Forefoot Varus
Pedal Float
P A R T I I: REMEDIES FOR CYCLING INJURIES
CHAPTER 5: Knees
How to Ice Injuries
How to Use a NSAID
Patellar Tendinitis
Spring Knee
Chondromalacia
Iliotibial Band Friction Syndrome
Plica Syndrome
Inflammation of the Medial Patellar Femoral Ligament
Pes Anserine Bursitis/Tendinitis
Biceps Femoris Tendinitis or Popliteus Tendinitis
Frequently Asked Questions: Knees
CHAPTER 6: Back and Neck
Back Pain
Frequently Asked Questions: Shimming Cleats
Shermer Neck
CHAPTER 7: Foot and Ankle
Hot Foot
Achilles Tendinitis
Ankling—Useful or Not?
CHAPTER 8: Hands, Arms, and Shoulders
Cyclist’s Palsy and Carpal Tunnel Syndrome
Navicular Wrist Fracture
Broken Collarbone and Shoulder Separation
CHAPTER 9: Crotch and Skin
Saddles and Shorts
Crotchitis/Saddle Soreness
Road Rash
Frequently Asked Questions: Skin Problems
CHAPTER 10: Eyes and Head
Eye Problems
Concussion
P A R T I I I: GETTING THE MOST OUT OF CYCLING
CHAPTER 11: Overtraining and Recovery
Symptoms of Overtraining
Causes of Overtraining
Prevention of Overtraining
Recovery Techniques
CHAPTER 12: Weight Loss
Weight Loss Dangers
Losing Weight Safely
CHAPTER 13: Physiological Testing
Performance Testing
Testing Procedures
Blood Testing
CHAPTER 14: Developing a Personal Training Program
The Coach Approach
Coaching over the Internet
Do-It-Yourself Performance Testing
Three Dimensions of Training
Program Planning
Recommended Training Zones
CHAPTER 15: Health Maintenance
Vitamin Supplements
Riding Through Illness
CHAPTER 16: Aging and the Cyclist
Supplements
Hormonal Balance with Aging
CHAPTER 17: Comfort and Performance—You Can Have Both
Changing Bike Design
Proportionality
Saddle Design
CHAPTER 18: The Biomechanics of Cycling
The Foot/Shoe/Pedal Interface
The Biomechanics of the Pedal Stroke
CHAPTER 19: Stretching and Rehabilitation
Stretching
Patellofemoral (Knee) Exercises
CHAPTER 20: What We Don’t Know (But I Wish We Did!)
Can We Help Aging Athletes Ride Better?
How Does the Heart React to Long-Term Endurance Exercise?
What’s the Best Stance Width?
What Is the Most Effective Foot Position on the Pedal?
What’s the Solution to Low Back Problems?
What Are the Effects of Rocking Torque?
What Position Produces the Optimum Trade-off Between Power Production and Aerodynamics?
Exactly How Much Training Should We Do Each Day to Produce Maximum Gains?
Suggested Reading
Index
