Ironman made easy

Contents......Page 5
Introduction......Page 8
Time Management......Page 11
10 tips for good time management......Page 12
Various Types of Training......Page 17
Energy for long-term efforts to low intensity......Page 18
Recovery training......Page 21
Aerobic endurance training......Page 22
Tempo endurance training (bike)......Page 25
Tempo interval training (run)......Page 26
High intensity (or intensive) interval training......Page 27
The general preparation period......Page 29
The specific preparation period......Page 30
The increasing block-system cycle......Page 31
Determining the Intensity of the Training......Page 33
Training intensity based on the percentage of the maximum heart rate......Page 37
Training intensity based on the formula of Karvonen......Page 38
Swimming Training......Page 45
The arm movement......Page 46
The leg movement......Page 47
Breathing......Page 49
Main errors, effects and improvement......Page 50
The most important principles for your swimming training......Page 53
Determining the intensity of swimming training......Page 55
Examples of the different types of swimming training sessions......Page 56
Bike Training......Page 65
Training intensity based on the formula of Karvonen......Page 66
Strength training for cycling......Page 75
Suppleness training......Page 77
Time trial training......Page 78
Run training......Page 83
The correct shoe size......Page 85
The life span of running shoes......Page 86
Training heart rates based on the formula of Karvonen......Page 87
Endurance training with tempo changes......Page 92
24 Week Sample Planner for the Ironman Distance......Page 97
Week 1......Page 99
Week 2......Page 100
Week 3......Page 101
Week 4: recovery......Page 102
Week 5......Page 103
Week 6......Page 105
Week 7......Page 107
Week 8: recovery......Page 109
Week 9......Page 110
Week 10......Page 111
Week 11......Page 112
Week 12: recovery......Page 113
Week 13......Page 114
Week 14......Page 115
Week 15......Page 116
Week 16: recovery......Page 117
Week 17......Page 118
Week 18......Page 119
Week 19......Page 120
Week 20: recovery......Page 121
Week 21......Page 122
Week 22......Page 123
Week 23......Page 124
Week 24: race week......Page 125
Overview......Page 126
Improving Your Performance by Correct Nutrition......Page 127
Guidelines during and after training sessions with low intensity......Page 128
Guidelines for training sessions with high intensity......Page 132
Guidelines after an intensive training session......Page 133
Some days before the race......Page 134
The day of the race......Page 135
Guidelines for healthy nutrition......Page 136
Do protein supplements have to be taken?......Page 137
How about nutritional supplements and other preparations?......Page 140
Overtraining and Tips to Prevent Overtraining......Page 143
The time to reach supercompensation is determined by a number of elements......Page 147
Indications in order to determine the top of supercompensation......Page 148
The causes of overtraining are often situated outside training......Page 152
Blood Analysis......Page 159
Overload Injuries and How to Avoid Them......Page 161
Tendinitis of the Achilles tendon......Page 165
Runner’s knee......Page 166
Plantar fasciitis......Page 169
Shin splints......Page 170