Bicycling Medicine: Cycling Nutrition, Physiology, Injury Prevention and Treatment For Riders of All Levels

by Arnie Baker M.D.

Overview

Whether you're a novice rider or a championship racer, Bicycling Medicine shows you how to prevent and treat all kinds of bicycling-related aches and pains.

Coach Arnie Baker, MD, explains how to diagnose minor and major problems, offers do-it-yourself solutions, and alerts you to conditions that require a doctor's attention. A special section on bicycling physiology illuminates the demands cycling puts on your body, and thorough discussions of diet, exercise, and nutrition reveal the best ways to keep your performance at its peak.

Product Details

ISBN-13:	9780684844435
Publisher:	Touchstone
Publication date:	09/29/1998
Edition description:	First Edition
Pages:	336
Product dimensions:	6.12(w) x 9.25(h) x 0.90(d)

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.

Read an Excerpt

From the Introduction

The major requirements of sound nutrition are water, calories, vitamins, and minerals. Calories come from carbohydrates, proteins, and fats. All known caloric, protein, vitamin, and mineral needs can be met by a varied and healthful diet.

The body needs a certain amount of protein and fat to work properly, but the necessary amounts are small compared with the amounts most of us consume. Almost all of us who eat meat, fish, fowl, or dairy products regularly get more than enough protein; we don't have to monitor our intake. The same situation applies to fat intake, whether you're a vegetarian or not: most of us get many times the daily requirement of fat.

Since carbohydrates are inexpensive, easily digested and metabolized, and associated with less health risk than fats, they form the dietary cornerstone of caloric intake. Also, fortunately, as you'll read soon, they are the preferred fuel for high-intensity exercise and the mainstay of the aerobic endurance athlete.

The needs of a cyclist may, at times, differ from the nutrition required for good health in general, but this is unusual. General nutrition principles still apply. A variety of foodstuffs in moderation provide a "balanced diet."

In some ways, optimum nutrition is a lot like a bicycle tire — you need the right amount of air. Too little and your tire is flat; you don't go fast enough. Too much and it may have side effects: a harsh ride or a burst.

Not enough of the right nutrients, and you may fatigue easily. Too much, and side effects may also limit your performance!

Copyright © 1998 by Arnie Baker, M.D.

Table 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

Editorial Reviews

"Bicycling Medicine belongs in the library of every serious cyclist. The lucid explanations, economical writing, and easy to-follow format make this book a joy to read. It is destined to be a classic among cycling books."

Camilla Buchanan

"An exciting step into a generation of cycling books that emphasize science and [a] commonsense approach to training."

Dean Golich

"The more coaches who have this book, the better for the bike riders."

Roger Young

Camilla Buchanan, M.D. Bicycling Magazine Fitness Advisor Bicycling Medicine belongs in the library of every serious cyclist. The lucid explanations, economical writing, and easy to-follow format make this book a joy to read. It is destined to be a classic among cycling books.

Dean Golich, Physiologist U.S. Cycling Team An exciting step into a generation of cycling books that emphasize science and [a] commonsense approach to training.

Roger Young World and Olympic Champion Coach The more coaches who have this book, the better for the bike riders.

From the Publisher