from Cycling Performance Tips

Cycling Performance Tips (www.cptips.com) is an exceptional website organized by gastroenterologist Dick Rafoth. A biking enthusiast, he became interested in the role of nutrition in maximizing personal performance, and in turn, he prepared this website as a resource for others. His book, High Performance Bicycling Nutrition is now in its fourth edition in English and has just been released in Spanish. A true biking enthusiast, he recently completed a 200 mile, high altitude ride above 10,000 feet in Peru from Lake Titticaca to Macchu Pichu.

Dr. Rafoth has incorporated these recommendations for setting and achieving a personal record in your personal performance. (Making that Personal Record – www.cptips.com/persbst.htm). The key points are summarized below:

1. Don’t forget the basics – focus on slow measured improvement and keep track of your work.

2. Proper nutrition must be maintained during the training period and the event.

3. Train for speed.

4. Strength and flexibility training is a must.

5. Keep hydrating.

6. Keep a training diary.

7. Embrace adequate rest, and avoid overtraining. Don’t forget to wear sunscreen to protect your skin.

8. Practice proper breathing techniques.

9. Focus on “Inner Biking” - mentally rehearse the event and imagine yourself pedaling quick and efficiently.

10. Create a plan of action, and make sure that includes stretching at stops.

This website should be used as a resource for opening up many links to other cycling sites, and also for making you aware of the best cycling regimen for your specific needs and interests. Enjoy reviewing these resources.