دانلود کتاب Triathlon Half-Distance Training: 70.3 Miles - Swim/Bike/Run

فهرست مطالب :

Content: COVER
CONTENTS
FOREWORD
1 INTRODUCTION
1.1 HALF-DISTANCE TRIATHLON --
ONE STEP AT A TIME
1.2 THE KEYS TO SUCCESS
2 THE APPEAL OF THE HALF-DISTANCE TRIATHLON
2.1 FOUR REASONS TO DO THE HALF-DISTANCE TRIATHLON
3 THE "FOUR" DISCIPLINES OF THE HALF DISTANCE
3.1 SWIMMING: THE APPETIZER
3.2 CYCLING: THE MAIN COURSE
3.3 RUNNING: THE DESSERT
3.4 THE TRANSITIONS: THE INTERMEDIATE COURSES
4 HOW TO ENSURE SUCCESS
4.1 PROJECT HALF DISTANCE: VISIONS AND DREAMS
4.2 SYSTEMATIC TRAINING LEADS TO SUCCESS
4.3 TRAINING PERIODS
4.3.1 Monthly organization of training
4.3.2 Preparation period. 4.3.3 Competition period4.3.4 Transition period: the time for regeneration
4.4 THREE ESSENTIAL TRAINING PRINCIPLES
4.5 PLANNING THE TRIATHLON YEAR
4.6 YOUR ENVIRONMENT
4.7 HEART RATE
4.7.1 Threshold training
4.7.2 General training structure
4.8 CORE AND PERIPHERAL TRAINING
4.8.1 Distribution of training volume
4.8.2 Training intensities
4.8.3 Training loads
4.9 REGENERATION AND SUPERCOMPENSATION
4.10 INCREASED STRENGTH AND FLEXIBILITY
4.11 TRIATHLONS IN HOT WEATHER
4.12 TRIATHLONS IN COLD WEATHER
5 EQUIPMENT FOR THE HALF-DISTANCE TRIATHLON
5.1 SWIMMING
5.2 BIKING
5.3 RUNNING. 6 TRAINING TO FINISH THE HALF DISTANCE (6:00 HOURS OR MORE)6.1 THE LAST SIX MONTHS BEFORE THE RACE
6.1.1 Training month 1
6.1.2 Training month 2
6.1.3 Training month 3
6.1.4 Training month 4
6.1.5 Training month 5
6.1.6 Training month 6
6.2 A PRACTICAL TRAINING EXAMPLE
6.3 DAN: "A DREAM COME TRUE"
7 TRAINING FOR AMBITIOUS AND PERFORMANCE-ORIENTED ATHLETES
7.1 TRAINING FOR AMBITIOUS ATHLETES (A: 5:50-5 HRS)
7.1.1 Required race split times
7.1.2 Performance-related prerequisites
7.1.3 Annual structure
7.1.4 The last six months
7.1.5 A practical training example. 7.1.6 Patricia: "I still have so much strength left"7.2 TRAINING FOR PERFORMANCE-ORIENTED ATHLETES (P: 4:50-4:10 HOURS)
7.2.1 Required race split times
7.2.2 Training example --
Oliver
7.3 DORIS: "FLORIDA: BRING IT ON!"
8 IMPROVING YOUR PERFORMANCE
8.1 FINISH YOUR FIRST HALF-DISTANCE TRIATHLON
8.2 AVOID TYPICAL TRAINING ERRORS
8.3 IMPROVE YOUR SWIMMING
8.3.1 Open water swimming
8.3.2 The 12 core swim workouts
8.4 IMPROVE YOUR CYCLING
8.4.1 First preparation phase (about two months)
8.4.2 Second preparation phase
8.4.3 Competition phase from May onward. 8.4.4 The 12 core bike workouts8.4.5 Extra cycling training tips
8.4.6 Cycling training during transition phase
8.4.7 Additional cycling tips
8.5 IMPROVE YOUR RUNNING
8.5.1 Basic endurance training
8.5.2 Speed endurance training
8.5.3 Competition running intensities
8.5.4 Half marathon time calculator
8.5.5 The 12 core running workouts
8.5.6 Additional running tips
8.6 STRENGTH ENDURANCE TRAINING
8.7 REDUCING TRANSITION TIMES
9 PERFORMANCE TESTING AND SELF-MOTIVATION
9.1 SELF-MOTIVATION
9.2 PERFORMANCE TESTING METHODS
9.2.1 Attitude
9.2.2 Heart rate
9.2.3 BMI values.