Ironman 70.3 : training for the middle distance

Contents......Page 6
Foreword by Lance Watson......Page 10
1.1 Ironman 70.3 – One step at a time......Page 11
1.2 The keys to success......Page 13
2. The Appeal of the Ironman 70.3......Page 15
2.1 Ironman 70.3 Facts......Page 19
2.2 Four reasons to do the Ironman 70.3......Page 20
3. The “Four” Disciplines of the Ironman 70.3......Page 21
3.1 Swimming: the appetizer......Page 22
3.2 Cycling: the main course......Page 23
3.3 Running: the dessert......Page 24
3.4 The transitions: the intermediate courses......Page 25
4.1 Project Ironman 70.3: visions and dreams......Page 26
4.2 Systematic training leads to success......Page 27
4.3.1 Monthly organization of training......Page 28
4.3.2 Preparation period......Page 29
4.3.3 Competition period......Page 31
4.3.4 Transition period: the time for regeneration......Page 32
4.4 Three essential training principles......Page 33
4.5 Planning the triathlon year......Page 35
4.6 Your environment......Page 37
4.7 Heart rate......Page 39
4.7.1 Threshold training......Page 44
4.7.2 General training structure......Page 45
4.8 Core and peripheral training......Page 47
4.8.1 Distribution of training volume......Page 48
4.8.3 Training loads......Page 49
4.9 Regeneration and supercompensation......Page 51
4.10 Increased strength and flexibility......Page 52
4.11 Triathlons in hot weather......Page 56
4.12 Triathlons in cold weather......Page 57
5.1 Swimming......Page 59
5.2 Biking......Page 61
5.3 Running......Page 63
6.1 The last six months before the race......Page 65
6.1.1 Training month 1......Page 67
6.1.3 Training month 3......Page 68
6.1.4 Training month 4......Page 69
6.1.5 Training month 5......Page 70
6.1.6 Training month 6......Page 72
6.2 A practical training example......Page 75
6.3 Dan: “A dream come true”......Page 78
7. Training for Ambitious and Performance-Oriented Athletes......Page 81
7.1.1 Required race split times......Page 82
7.1.2 Performance-related prerequisites......Page 83
7.1.3 Annual structure......Page 84
7.1.4 The last six months......Page 85
7.1.5 Practical training example......Page 92
7.1.6 Patricia: “I still have so much strength left”......Page 95
7.2 Training for performance-oriented athletes (4:50-4:10 hours)......Page 98
7.2.2 Training example – Oliver......Page 99
7.2.3 Doris: “Florida: bring it on!”......Page 102
8.1 Become an Ironman 70.3......Page 106
8.2 Avoid typical training errors......Page 110
8.3.1 Open water swimming......Page 111
8.3.2 The 12 core swim workouts......Page 114
8.4 Improve your cycling......Page 116
8.4.1 First preparation phase (about 2 months)......Page 117
8.4.3 Competition phase from May onward......Page 121
8.4.4 The 12 core bike workouts......Page 123
8.4.5 Extra cycling training tips......Page 124
8.4.6 Cycling training during the transition phase......Page 125
8.4.7 Additional training tips......Page 126
8.5 Improve your running......Page 127
8.5.1 Basic endurance training......Page 128
8.5.2 Speed endurance training......Page 131
8.5.4 Half marathon time calculator......Page 133
8.5.6 Additional running tips......Page 134
8.6 Strength endurance training......Page 135
8.7 Reduce transition times......Page 136
9. Performance Testing and Self-Motivation......Page 137
9.1 Self-motivation......Page 138
9.2.2 Heart rate......Page 143
9.2.3 BMI values......Page 144
9.2.4 Reduction of body fat percentage......Page 145
9.2.5 Cooper endurance test......Page 146
9.3 Performance testing advantages......Page 148
10.1 Nutrition......Page 149
10.2 The Big Day......Page 155
10.3 Regeneration......Page 163
10.4 The return to training......Page 164
11.1 What is flow?......Page 166
11.3 Triathlon and flow experiences......Page 167
11.4 The nine elements of flow......Page 168
11.5 The danger of flow......Page 174
12. On your Mark, Get Set, Go! Motivation Tips......Page 175
12.1 Mental motivation tips......Page 177
12.2 A short motivational story......Page 179
The eight levels of training intensity......Page 181
The distribution of training volume......Page 182
Internet Addresses/Photo Credits......Page 183