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Whether your goal is to finish your first long-distance triathlon, or to race faster and stronger, this book will help you make it possible.
This comprehensive training guide to specifically address the needs and demands of long-course triathletes, regardless of where they stand on the experience spectrum. For the novice, this book is the key to training and competing in "relative" comfort. For athletes juggling work and training, Going Long provides the keys to getting the most out of precious training time without compromising preparation. More serious long-distance triathletes will be equipped with proven strategies for improved race performance, both physically and mentally.
$18.95
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Joe Friel has trained endurance athletes since 1980. He holds a masters degree in exercise science, is a USA Triathlon certified coach, and serves as the co-chairman of the USA Triathlon National Coaching Committee. He has also written The Training Bible series of books.
Gordon Byrn is an elite long-course triathlete coach. He is certified with USA Triathlon, Triathlon Australia, and the American Swim Coaches Association. He has qualified for and raced in Ironman Hawaii, Canada, Australia, and New Zealand and has recently received several top ten finishes. |
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| Contents |
| Chapter
1 - The Iron Journey - Can I do it? Success traits; Essential attributes of a coach; What does it take? |
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Chapter 2 -
Approaches to Training - The importance of consistence, moderation and recovery; Training to finish, Training for a personal best; Training to qualify; Limits to performance.
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| Chapter
3 - Physiology of Fitness -
What are the components of fitness? What type of fitness is required? The training triad; Limiters; Critical success factors. |
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Chapter
4 - Training Overview
- Review of ATP periods; Breakthrough workouts; Role of volume, intensity and frequency; VO2 max or anaerobic endurance training; Testing; Crash cycles; Challenge workouts; Time vs distance; Structuring base and build weeks; Key training indicators; Skills; Flexibility; Running technique; Running drills; Cycling skills.
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Chapter
5 - Training for the Swim
- Technique; Building endurance; Muscular endurance; Pros and cons of squad training.
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Chapter
6 - Training for the Bike
- Equipment considerations; Gearing; Stages of cycling development; Interval guidelines; Key sessions; Training with power.
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Chapter 7 - Training for the Run - Stages of running development; Key issues.
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| Chapter 8
- Training the Mind - Being your goals; What do you control? Learning to "push"; Your mind and racing; Key races; The mind's eye; Improving mental strength; The power of belief. |
| Chapter 9 - Tapering for Ironman Distance - The peak period; Race week. |
| Chapter 10 - Racing Long - The swim, bike, run and transitions; Mental toughness; What to eat and when; How much to drink; Sodium; Recovery. |
| Chapter 11 - Equipment - The bike, wetsuit, running shoes, race wear, aids. |
| Chapter 12 - Nutrition, the Fourth Discipline - Body composition management; Recovery and post-workout nutrition; optimal diet; Diet, aging and muscle; Sports drinks, bars, gels; Supplements. |
| Chapter 13 - Damage-Limitation Strategies - Common race-day errors; Preventing common aches and pains. |
| Chapter 14 - Case Studes - The novice; The runner; The veteran. |
| Chapter 15 - Common Injuries: Identification, Treatment, and Prevention - Achilles tendonitis, ankle sprains, chondromalacia patella, compartment syndrome, hamstring strain, heel spurs and plantar fasciitis, iliotibial band syndrome, metatarsalgia and morton's neuroma, piriformis syndrome, shin splints, stress fractures, swimmer's shoulder, tendonitis and bursitis. |
| Chapter 16 - Strength Training for Triathletes - Who benefits? Structuring your plan; Common concerns; Timing; General tips; Core strength exercises; Exercise tips; Hip-Drive exercises. |
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