Lifelong Training: Triathlon : Advanced Training for Masters

Title Page......Page 3
Copyright......Page 4
Contents......Page 5
Foreword by Mark Allen pg viii......Page 10
Introduction pg xi......Page 13
Masters - an Example to Young Men and Women pg xiv......Page 16
Seeing the Entire Aspect of Sports Activity pg xvi......Page 18
1 Performance-Oriented Training pg 3......Page 22
The Medical Examination pg 4......Page 23
2 Training for the Middle and Long Triathlon Distances pg 9......Page 28
What Requirements Should I Fulfill for the Middle Distance? pg 11......Page 30
What Requirements Should I Fulfill for the Ironman Distance? pg 13......Page 32
Target Competition Times pg 14......Page 33
Partner-friendly Training pg 16......Page 35
3 Planning the Triathlon Year pg 19......Page 38
The Preparation Period pg 21......Page 40
The Competition Period pg 23......Page 42
The Transition Period (Major Regeneration) pg 24......Page 43
General Errors in Running Training pg 27......Page 46
A few Hints for Running pg 30......Page 49
Forms of Running Training pg 39......Page 58
Best Time over 10,000m\npg 49......Page 68
Half-distance Marathon Training pg 51......Page 70
Marathon - a Cornerstone for the Middle and Ironman Distances pg 56......Page 75
Running a Marathon in the Preparation Period pg 59......Page 78
Marathon Training Plans - Working towards specific Finishing Times pg 63......Page 82
* Plan 1: Target Marathon Finish 4:12h pg 64......Page 83
* Plan 2: Target Marathon Finish 3:31h pg 67......Page 86
* Plan 3: Target Marathon Finish 3:15h pg 70......Page 89
* Plan 4: Target Marathon Finish 2:59h pg 73......Page 92
Marathon Finishing Times According to Age pg 76......Page 95
Running a Marathon at the End of the Competition Period pg 77......Page 96
Running: Regeneration and Winter Training pg 79......Page 98
5 Cycling, the Easy Discipline? pg 81......Page 100
Fat Metabolism Training pg 84......Page 103
Basic Endurance pg 85......Page 104
Speed Endurance Training - Fartlek on the Bike pg 86......Page 105
Strength Endurance Training pg 87......Page 106
Cycling - Emphasis Training pg 88......Page 107
Cycling Training \'Holidays\' pg 89......Page 108
Some Points of Advice for Cycling Training pg 92......Page 111
Cycling in Competition pg 93......Page 112
The Heart Rate Phases during Cycling Training pg 94......Page 113
6 Swimming, the most Difficult Discipline for Masters! pg 97......Page 116
Swimming Training pg 99......Page 118
The 14 Swimming Workouts for Pools and Open Water pg 100......Page 119
Swimming in Open Water: How Do I Prepare Myself for this? pg 104......Page 123
Some Points of Advice for Swimming Competitions in Open Water pg 106......Page 125
Transition: Cycle/Run pg 109......Page 128
8 Training for the Middle Distance pg 111......Page 130
Training Plans for Newcomers pg 112......Page 131
Training Plans for Competitive Masters pg 120......Page 139
Performance Levels in the Middle Distance according to Age pg 137......Page 156
9 Training for the Ironman Distance pg 139......Page 158
Realistic Goal Planning pg 142......Page 161
Training Volume and Requirements for Finishing in 14-15 hours and 12-13 hours pg 144......Page 163
Training Plans for a 14-15 hour Ironman Finish pg 149......Page 168
Training Plans for a 12-13 hour Ironman Finish pg 155......Page 174
Training Volume and Requirements for Finishing in 10-11 hours and under 10 hours pg 161......Page 180
Training Plans for a 10-11 hour Ironman Finish pg 164......Page 183
Training Plans for the Ironman-Hawaii Finish of 9:48 hours pg 171......Page 189
Training Plans for the Ironman-Europe Finish of 9:55 hours pg 181......Page 200
10 It\'s not Going to Work without Training Principles pg 189......Page 208
The Last Two Days before the Ironman pg 193......Page 212
The Magical Day (Race Day) pg 195......Page 214
The Day after an Ironman pg 214......Page 233
12 Regeneration: The Basis for Performance oriented Training pg 215......Page 234
Regeneration after a Training Session pg 216......Page 235
Regeneration within a Training Week pg 219......Page 238
Regeneration within a Training Month pg 220......Page 239
Regeneration after a Competition pg 221......Page 240
13 Overtraining - Those Athletes who Overdo Things! pg 223......Page 242
14 Triathlon and Nutrition pg 227......Page 246
15 Triathlon Highlights -Ironman Events around the World pg 231......Page 250
The Fascination of the Ironman Hawaii Triathlon pg 233......Page 252
16 Power Thinking for Masters pg 239......Page 258
Appendix: Tables pg 245......Page 264