Weight management for triathletes

Acknowledgments......Page 3
Contents......Page 6
PREFACE......Page 13
Introduction: What Is in This Book\r......Page 15
REALITY CHECK......Page 19
EXPECTING TRAINING TO BE ENOUGH......Page 20
EXPECTING WEIGHT LOSS TO BE EASY, QUICK OR BOTH......Page 21
EXPECTING TO LOSE WEIGHT EVERY WEEK......Page 22
EXPECTING TO MAINTAIN ALL OF YOUR MUSCLE......Page 23
EXPECTING TO LOOK EXCEPTIONAL......Page 24
EXPECTING IT TO BE EASY TO MAINTAIN YOUR WEIGHT LOSS......Page 25
EXPECTING THE PROCESS TO BE THE SAME WHETHER YOU ARE MALE OR FEMALE......Page 26
RACE PHOTOS......Page 27
MUSCLES!......Page 28
2 How Important Is it to Be Lean?......Page 29
LOW BODY FAT IS IMPORTANT FOR TRIATHLETES......Page 30
HOW BODY FAT INFLUENCES CYCLING......Page 31
HOW BODY FAT INFLUENCES RUNNING......Page 33
THE BOTTOM LINE: RACE TIME COMPARISONS......Page 34
PICK THE RIGHT RACE......Page 35
BODY BUILD......Page 36
STICK WITH ONE METHOD......Page 38
BIOIMPEDANCE DEVICES......Page 39
DISPLACEMENT METHODS......Page 40
SKINFOLD ANALYSIS......Page 41
IMAGING TECHNOLOGIES......Page 42
HOW TO USE THE RESULTS......Page 43
THE BODY CHECK......Page 44
LIMITATIONS OF THE BODY MASS INDEX......Page 45
4 Three Goals......Page 46
CONSIDER WHAT IS IDEAL FOR THE SPORT......Page 47
CONSIDER WHO YOU ARE......Page 48
CONSIDER YOUR BODY COMPOSITION......Page 49
STICK WITH YOUR BETTER THAN EVER NUMBER UNTIL YOU REACH IT......Page 50
MAINTAIN YOUR BETTER THAN EVER WEIGHT FOR SIX WEEKS......Page 51
WHAT WILL YOUR LIFETIME BODY FAT PERCENTAGE BE?......Page 52
THE MIRACLE OF YOUR STABLE WEIGHT......Page 54
YOU NEED A CALORIE TARGET......Page 55
CALORIES OUT......Page 56
MATH ISN’T EVERYTHING......Page 57
WHAT KIND OF EATER ARE YOU?......Page 59
HUNGRY MEAT-EATERS......Page 60
FIVE POUNDERS......Page 61
CHOOSE A TRACKING METHOD......Page 62
RECORDING......Page 64
VISUAL PLATE......Page 66
CLEAN FOOD......Page 69
7 Three Skills......Page 71
MAKE A FOOD LIST......Page 72
HOW TO APPLY THE 3 SKILLS......Page 75
THE 10 GRAM RULE......Page 78
CALORIC DRINKS......Page 79
HOW TO CHOOSE HCD FOOD......Page 80
SUBSTITUTIONS......Page 81
BE CAUTIOUS WITH “DIET” FOODS......Page 82
“VEGETARIAN” IS NOT ALWAYS BETTER......Page 83
MODIFY NORMAL FOOD......Page 84
TRAINING INTENSITY – THE FAT BURNING ZONE?......Page 100
TOOLS......Page 85
MODIFY BOTHERSOME HABITS......Page 86
RECORD YOUR WEIGHT DAILY......Page 87
TIME BETWEEN MEALS......Page 89
TRAIN TO MAINTAIN......Page 90
PERSONAL SUPPORT......Page 91
SOCIAL OCCASIONS, CELEBRATIONS AND HOLIDAYS......Page 92
WEIGHT-RELATED SUPPORT......Page 93
CONTROL DAILY TREATS......Page 94
EAT PROTEIN......Page 95
LEFTOVERS FOR LATER......Page 96
MAKE RECIPES FOR SUCCESS......Page 97
HOW TO EAT FAST FOOD......Page 98
STRENGTH TRAINING: THE MISSING LINK IN WEIGHT CONTROL......Page 101
FUELING GUIDELINES......Page 103
1. ADJUST THE GUIDELINES FOR WEIGHT LOSS......Page 104
3. ADJUST YOUR CALORIE TARGET......Page 105
4. GET THE MOST FROM YOUR TRAINING CALORIES......Page 106
ARE YOU TRAPPED?......Page 107
DON’T BECOME AN EATING MACHINE......Page 109
GETTING BACK TO NORMAL......Page 111
MATT LIETO: IN THE FAST LANE......Page 113
SCOTT REINVENTED HIMSELF......Page 116
DISSATISFACTION......Page 118
TRIGGERING EVENTS......Page 119
IMAGINE SUCCESS......Page 121
THE SUCCESS CYCLE......Page 122
ARRIVAL......Page 124
BECOME A MENTAL MASTER......Page 126
DECIDE......Page 128
PERSIST......Page 129
BE TENACIOUS......Page 130
LAUGH......Page 131
CELEBRATE PROGRESS......Page 132
BIG OR FAT?......Page 133
HISTORY......Page 134
POLITICS......Page 135
PARTICIPATION......Page 136
THE CLYDESDALE HANDICAP......Page 137
BMI EVENTS......Page 138
ELITE CLYDES......Page 139
INTERVIEW WITH HEATHER WURTELE......Page 140
15 Weight Loss Supplements\r......Page 144
WHAT IS IN IT?......Page 145
WHAT DOES IT DO?......Page 146
WHAT WORKS AND WHAT DOESN’T......Page 148
NO QUICK FIX......Page 150
COSMETIC SURGERY IS HERE TO STAY......Page 151
TRIATHLETES STRUGGLE WITH GUILT......Page 152
WHAT CAN SURGERY DO?......Page 153
PROCEDURES FOR MEN......Page 155
WHERE DO YOU START?......Page 156
ACCEPTANCE IS PRICELESS......Page 158
REMOVING EXTRA SKIN......Page 159
THE PSYCHOLOGICAL IMPACT......Page 160
ONE STEP FURTHER?......Page 161
17 Going Too Far\r......Page 162
EXERCISE ADDICTION......Page 164
EATING DISORDERS......Page 166
THE FEMALE ATHLETE TRIAD......Page 168
BODY DYSMORPHIC DISORDER......Page 169
TAKE ACTION......Page 170
APPENDIX A: RACE PERFORMANCE WORKSHEET......Page 171
CALCULATE YOUR BETTER THAN EVER NUMBER......Page 172
CALCULATING BY HAND......Page 173
ENERGY EXPENDITURE FROM WORKOUTS......Page 175
ABSTRACT......Page 178
WHEN AND HOW MUCH CARBOHYDRATE TO EAT:......Page 180
APPENDIX F: INCREASED CALORIE REQUIREMENTS FOR IRONMAN TRAINING......Page 181
STEP 1: LOOK FOR SCIENTIFIC STUDIES IN PEER-REVIEWED JOURNALS.......Page 182
STEP 2: EVALUATE THE STRENGTH OF THE RESEARCH......Page 183
STEP 4: ASK YOUR DOCTOR......Page 184
SIGNS AND SYMPTOMS OF ANOREXIA/BULIMIA......Page 186
SYMPTOMS OF BINGE EATING DISORDER......Page 187
SYMPTOMS OF BODY DYSMORPHIC DISORDER**......Page 188
REFERENCES......Page 190
PHOTO & ILLUSTRATION CREDITS......Page 199