Baseline Fitness for Endurance and Adventure Activities

The Fundamentals:

• Form: body position and movement
• Fitness: getting your body and mind properly prepared, strength and endurance
• Function:  how the elements com together to produce and effect.

• Understanding Protein, Carbs, Fat, Sugar
• What and When to Eat

• Bike Fitting
  • Component Selection
    • Frame, drivetrain, cranks, bars, saddle, pedals, tires
  • Position
    • Recreational vs Touring vs Racing
    • Aerodynamics
    • Comfort
    • Breathing
    • Bike Handling
  • Anatomy & Physiology
    • Upper Body
    • Lower Body
• Pedaling Dynamics
  • Cadence vs Foot Speed
  • Joint Movement: ankles, knees, hips, back, elbows, neck
  • Power and Gearing
  • Standing vs Sitting
  • Acceleration vs Speed vs Endurance
  • Solo vs Group Riding