Be IronFit: Time-Efficient Training Secrets for Ultimate Fitness

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Rowman & Littlefield, Jan 1, 2016 - Health & Fitness - 305 pages
The third edition of the best Ironman triathlon training book in the market, this updated volume contains time-efficient training methods that have been honed over the years and have been proved to aid anyone in achieving their athletic dreams—from beginners to experienced competitors. This edition contains all new training plans, new swim sessions, new athlete profiles, and state-of-the-art flexibility and core strength regimens. Be Iron Fit contains:

* The essential workouts with exercise photography * The training cycle * Core training * 30-week training programs * Effective time management * The principle of gradual adaptation * Effective heart-rate training * Proper technique * Equipment tips * Race and pre-race strategies * Mental training * Effective goal setting and race selection * Nutrition * And much more.
 

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Contents

CHAPTER 1 The IronFit Dream
1
CHAPTER 2 Effective Time Management
8
CHAPTER 3 The Essential Workouts
18
CHAPTER 4 The Training Cycle
30
CHAPTER 5 The Principle of Gradual Adaptation
43
CHAPTER 6 Effective Heart Rate Training
58
CHAPTER 7 ThirtyWeek IronFit Training Programs
69
CHAPTER 8 Warmup Flexibility and Core and Strength Training
134
CHAPTER 12 Equipment Tips
202
CHAPTER 13 Race and PreRace Strategies
217
CHAPTER 14 Mental Training
231
CHAPTER 15 Effective Goal Setting and Race Selection
245
CHAPTER 16 Healthy Eating for Endurance Athletes
253
CHAPTER 17 Recovery Maintenance Training and Beyond
268
Appendix A Suggested Reading
277
Appendix B Suggested Websites
279

CHAPTER 9 Preparing with Training Races
169
CHAPTER 10 Technique
177
CHAPTER 11 Mastering Transitions
197
Index
280
About the Authors
289
Copyright

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About the author (2016)

Melanie and Don Fink of IronFit(r) (IronFit.com) have trained athletes on five continents to personal records and breakthrough performances. The author of Be IronFit, 2nd ed.: Time-Efficient Training Secrets for Ultimate Fitness and Mastering the Marathon: Time Efficient Training Secrets for the 40-plus Athlete (both from Lyons Press), Don has raced more than thirty Iron-distance triathlons, Ultraman, and other contests and has recorded age-group victories and course records. Melanie is Regional Council Member of USA Triathlon Mid-Atlantic, has raced 12 Iron-distance races, Ultraman, and other contests. She has age group and overall victories in triathlon, running, and open-water swimming competitions throughout the world. They live in Carroll County, New Hampshire.

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