Becoming an ironman : triathlon

Contents......Page 6
INTRODUCTION......Page 10
Why?......Page 11
In the Arena......Page 17
PART ONE......Page 20
GettingStarted......Page 22
Do I Need a Coach?......Page 24
PART TWO......Page 28
3 Analyzing Last Season to Have a Better Next Season......Page 30
4 Setting the Race Calendar......Page 33
5 The Course......Page 36
6 Allocating Your Workout Time for a Great Season......Page 40
7 Periodization — Make It Work for You......Page 43
PART THREE......Page 46
8 Faster Is Better: Swimming......Page 48
9 Faster Is Better: Biking......Page 51
10 Faster Is Better: Running......Page 55
11 The Brick/Transition Run......Page 59
12 Final Tune-up for Ironman......Page 61
PART FOUR......Page 64
13 Using Your Head – Visualization......Page 65
14 Workouts for Mental Preparation......Page 68
15 The Ironman Run: It’s a Mind Game......Page 71
PART FIVE......Page 76
16 Is Your Training Program Working for You?......Page 78
PART SIX......Page 82
17 Work + Recovery = Peak Performance......Page 84
PART SEVEN......Page 88
18 Injuries Happen......Page 90
PART EIGHT......Page 94
19 Critical Success Factors for a Great Ironman......Page 96
20 Breaking It Down......Page 100
21 Something for Nothing......Page 103
PART NINE......Page 108
22 Ironman Recovery......Page 109
23 What to Do When There’s Nothing to Do......Page 112
EPILOGUE......Page 116
24 Kona Memories......Page 118
25 Kona People......Page 122
ACKNOWLEDGEMENTS......Page 126