Triathlete Magazine's Guide to Finishing Your First Triathlon

Name: Triathlete Magazine's Guide to Finishing Your First Triathlon
Brand: Skyhorse Publishing
Price: 10.51 EUR
Availability: OnlineOnly

T. J. Murphy(Autor*in)

Skyhorse Publishing

1. Auflage

Erschienen am 1. August 2008

176 Seiten

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978-1-62873-031-9 (ISBN)

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Inhalt

Intro
Title Page
Copyright Page
Table of Contents
ACKNOWLEDGMENTS
INTRODUCTION: WHY YOU CAN BE A TRIATHLETE
1 - WHY TRIATHLON?
BECAUSE IT'S GOOD FOR YOU. AND IT'S FOR EVERYONE
2 - THE DECISION
EMBRACING THE CHALLENGE, THE CAMARADERIE, THE FUN
3 - THE BIG PICTURE
AN 18-WEEK GAME PLAN, FROM YOUR FIRST ATHLETIC STEPS TO TRIATHLON RACE DAY
THE 18-WEEK GAME PLAN
4 - SHOPPING SPREE
HALF THE FUN OF TRIATHLON IS ACQUIRING NEW GEAR. AND THIS SPORT HAS A LOT OF IT
CYCLING GEAR
RUNNING SHOES
SWIMMING GEAR
5 - NUTRITIONAL OVERHAUL
HOW TO BANISH BAD FOODS, EAT FOR SPEED, LOVE SUPERFOODS, USE THE 30-MINUTE CARBOHYDRATE RECOVERY WINDOW, AND STAY HYDRATED
I. SETTING THE PHILOSOPHICAL TABLE
II. SAFEWAY, HERE I COME
III. BRING ON THE SUPERFOODS
IV. FIVE TIPS TO TAILOR YOUR DIET TO YOUR TRAINING
V. MORE ON THE 30-MINU TE WINDOW: WHY RELOADING IS KEY TO RAPID RECOVERY
VI. WATER WORLD: BASIC RULES OF PROPER HYDRATION
6 - BASIC TRAINING
THE SIX-WEEK ON-RAMP TO THE ATHLETE HIGHWAY
THE CORE PRINCIPLES
THE SIX-WEEK BASIC TRAINING PROGRAM
7 - SWIMMING TUTORIAL
HOW TO TURN ROUGH WATERS INTO A SAFE, STRESS-FREE PLEASURE CRUISE
TECHNIQUE TUTORIAL, PART 1: GET AQUA-COMFORTABLE
TECHNIQUE TUTORIAL, PART 2: HOW TO "SWIM LIKE A FISH"
SPECIAL ADVANCED SWIMMING SECTION
8 - CYCLING TUTORIAL
HOW TO TAKE ADVANTAGE OF TRIATHLON'S LONGEST LEG
STEP 1: THE RIGHT FIT
STEP 2: PROPER SPIN: COME FULL CIRCLE
STEP 3: LEARNING YOUR GEARS BEYOND THE BIG RING
9 - RUNNING TUTORIAL
HOW TO GET SAFE, INJURY-FREE FITNESS BY TRAIL RUNNING AND RAMPING UP SLOWLY
RUN FOR FUN: HIT THE TRAIL
10 - ADVANCED TRAINING FOR THE REST OF US
THE MUST-KNOW PRINCIPLES OF HEART RATE MONITORING, RECOVERY/OVERTAINING RULES, AND BASE TRAINING
FIVE EASY STEPS TO HEART RATE MONITORING
WHY RECOVERY IS KEY
HOW TO PREVENT OVERTRAINING
TECHNIQUE-FOCUSED BASE TRAINING
11 - 12 WEEKS TO YOUR FIRST RACE
A FOOLPROOF THREE-MONTH PLAN TO TAKE YOU FROM BEGINNER ATHLETE TO FIRST-TIME SPRINT TRIATHLETE
SIX KEYS TO TRAINING
12 - RACE DAY
THE JITTER-FREE GUIDE TO YOUR FIRST OFFICIAL DAY AS A TRIATHLETE
THE RACE DAY LAUNDRY LIST
THE FOURTH EVENT: RACE DAY NUTRITION
THE 15 MUST-DOS OF RACE DAY EATING
ENERGY FOOD REVIEW
15 HAWAII IRONMAN DOS AND DON'TS
13 - OLD DOGS, NEW TRICKS
EIGHT TIPS TO HELP OLDER TRIATHLETES FIGHT OFF THE RAVAGING FORCES OF AGE
14 - GET INSPIRED
NEED INSPIRATION? SEE WHY WHEELCHAIR-BOUND CARLOS MOLEDA AND DAVID BAILEY MADE FOR THE GREATEST RIVALRY IN TRIATHLON HISTORY
15 - WHAT'S NEXT?
MOVE UP TO THE OLYMPIC DISTANCE WITH COACH D'S TWELVE-WEEK PLAN
INTENSITY TERMS

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