Strength Training, Cycling And Other Fitness Guides: Triathlon Training Edition

Speedy Publishing

Description

As a triathlete, your body needs to be at its most conditioned state all year long. You know that missing a day of strength training might lead to an unfinished race. This boxed set of three books is dedicated to triathletes like you. Discussed in the pages of the books are techniques on cycling, strength training and general fitness.

Informations

• Publié par: Speedy Publishing LLC
• Date de parution: 22 novembre 2019
• Nombre de lectures: 10
• EAN13: 9781633833029
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

Table of Contents
Marathon Training
Introduction
Part 1: Training Timeframe
Part 2: Training and Your Mental State
Part 3: Training Approach & Physiology
Part 4: Physiological Boosters & Feedback
Part 5: Heart Rate, Calories Burned, Percentage Max, VO2 Max
Part 6: Warm Up, Stretch, Cool Down
Part 7: The Training Plan
Part 8: Race Strategy
Part 9: Marathon Diet and Nutrition
Part 10: Marathon Recovery (Post Race)
Conclusion
Ab Exercises For Core Strength & A Flat Stomach
Introduction
Chapter 1- I Can’t Find My Abs!
Sartonrius
Chapter 3- Preparing For Greatness
Glucose and Fiber
Chapter 5- Mind Over Matter
Superman
Chapter 7- Glossary of Common Terms
About The Author
Cycling Nutrition
Introduction
Chapter 1
Chapter 2
Chapter 3
Chapter 4
Chapter 5
Conclusion
Marathon Training
The Underground Plan To Run Your Fastest Marathon Ever
Jason Scotts
Introduction

Participating in a marathon is a serious endeavor. It requires months of planning and road work. It’s not like a 3k run where you can just wing it, finish in 30 minutes or less, and get away with minimal body aches and pains.
Marathon Explained
A marathon is a race of attrition. It is at least 26.218 miles (41.195 kilometers) long. The fastest times naturally belong to athletes like Wilson Kipsang of Kenya. He finished a full marathon at 2 hours, 3 minutes, and 23 seconds. In the women’s division, Paula Radcliffe of the United Kingdom holds the record, of 2 hours, 15 minutes and 25 seconds.
A well prepared marathoner/runner usually finishes a 26.218 mile course within 4 to 5 hours, with an average pace of around 8 minutes per kilometer. The average person usually finishes in less than 6 hours. But there have been instances where an event had to wait 7 to 8 hours for determined stragglers/walkers.
A half marathon is 13.109 miles (21.098 k). It is literally half of the minimum marathon distance. A “run” can be anywhere between 3k, 5k, 10, or more, but less than a half marathon.
Physical and Mental Conditioning
Running for at least 4 hours is no joke. In fact, a significant number of participants will eventually bow out of the race because of injury, loss of stamina, mental fatigue, dehydration, etc. In some cases, a participant who pushes too hard, without proper training can even collapse on the course, or near the end.
In order to finish a race you need to work hard. Before race day, you will have trained your muscles to the point, where you can run 4 to 5 times a week. In order to speed up your training and finish with your fastest time yet, you need to work smart. Take advantage of technology, medical knowledge, and the experience of an actual marathoner (the author).
Perfect Form
In order to achieve this, you need to find your “perfect form” and bring it out at the soonest possible time during your event. This form is learned from experience and training. It involves a pace that you can maintain for the longest timeframe with the least amount of energy expended.
Those with at least 6.214 mile (10k) experience know that when their body becomes weak, they learn how to minimize movement and effort to achieve a comfortable but speedy pace. This is the perfect form!
Part 1: Training Timeframe
So, how long do you need to train? The answer depends on where you are at right now. Naturally, seasoned runners will need less training time whereas newbie runners will have to train from scratch. Below are the safest timeframes:
WARNING
This eBook will show you how to train in the least amount of time possible. This means, everything that can be done to shorten your training timeframe has been considered. It would be extremely stupid of you to try and shorten the given timeframe some more.
Realize this: if you want to be a marathoner, you need to learn to be patient. It takes time for your muscles, ligaments, bones, your cardiovascular and respiratory system to get used to the constant pounding and increased blood plus oxygen requirement. By training smartly, you can minimize the risk and the training time. But if you think you’re some kind of superman and want to cut a bit more, then chances are, injury is what awaits you.
Listen to your body! Don’t worry; this eBook will discuss further how you can differentiate between pain that requires rest, as opposed to pain that allows for more training!
Beginner (Zero K)
An absolute newbie is someone who runs recreationally when the urge hits him/her. You have not yet finished a measured run or race i.e. 3k, 5k, and 10k. If this is you, then prepare to train 3 to 4 times a week, for 8 months. That is, if your goal is to finish within 5 to 6 hours. If you want to finish within 4 hours, then you need 10 to 12 months of training.
The longest phase of your training is the first few months, or first 3 miles (4.828 k). This is because you want to slowly adapt your entire physiology to running long distances. Be patient. You want to create a solid base, not incur an early injury!
Get some experience under your belt. This means you compete and finish in a:
•  3k race after 3 months of training
•  10k event after 5 months of training
•  21k race 3 to 2 months prior to your full marathon (if possible)
It’s different running alone and on a course. For one you want to know what it feels like. Second, you need to realize that in an actual event, you have a tendency to push yourself too much. Getting the experience allows you to control and take advantage of this urge. In doing so, you use that competitive urge to finish faster, within reason; not drop ¾ of the way because the will to compete got in the way of your personal pace.
Intermediate (3k, 5k, 10k Finisher)
An intermediate is someone who has finished a couple of fun runs, preferably two or more 3k and 5k runs, and at least one, 10k run. If this is you, and your goal is to finish a full marathon, prepare to train 3 to 4 times a week, for 3 months (10 k finisher), or 4 months for a 3k/5k finisher.
PRO (Half and/or Full Marathon)
A pro, is someone who has finished at least a half marathon. If you have finished a full marathon, then you have an added edge. This is because you know what “hitting the wall” feels like (discussed in detail later). So you can train to minimize its after effects. Your goal is to run more conservatively to maximize your store of carbs. If you have continually clocked at least 50 kilometers per week, then you only need 1 month to finish faster. If you want a significant increase, then give yourself 2 months.
Because your physiology has already adapted to jogging long distances, you can run 5 to 6 times a week. Personally, the author still prefers 4 to 5 times a week. This is because yours truly has a full time work to go to!
Training Time
When should you train? The answer depends on the time and season your marathon will be held. Preferably you train under the same conditions as your event. If your event begins at 6 in the morning in the summer, then that is the best time to wind down your training. If it is 10 a.m., in spring, then so be it.
Chances are, this is not possible for all your runs. You do have a life, and probably a full time job! Then make it a point to do it once per week at least. This includes the temperature, and the altitude. If possible, it would be best to use the same course as the marathon you are running. This way, your body can adjust to the road condition, altitude, weather, etc.
Part 2: Training and Your Mental State
The good thing about a marathon is it requires very little skill. Man was built to walk, jog, and run. All you really need is a rudimentary set of guidelines and a lot of perseverance. Make no mistake; you will be training to the limit. This means:
•  breaking down your leg muscles on a daily basis, then rebuilding it, better than ever.
•  Pounding your bones to the pavement until it gets compacted enough to handle 26.222 miles (42.2k).
•  Increasing your ability to take in oxygen and circulate it to your body.
•  Finding the most efficient running pace and technique, unique to you.
Mental Focus
More importantly, the repeated training will condition your mind. Your goal is to block out as much as possible. And, accept the pain, heat, discomfort, etc.
Goal Setting
Most marathon runners don’t put 26.222 miles (42.2k) as their goal. In fact, most training plans will not require you to run the full length as part of your practice run. The most you will do is around 18 miles (28.968 k), a couple of times. Below is what you should expect, mentally.

Before reaching 18.641 miles (30k) you will be setting your goal much higher, say 0.621miles (1k) to 1.864 miles (3k) at a time. This is because you still have plenty of energy. This is a mind game really. You do not want to over exert yourself at the beginning. In the middle portion, you do not want to keep thinking of how far you have left to go. Near the end, you want to keep thinking of the pain you’ve gone thru to get to this point and how finishing the race will make it all worthwhile
Zero to .216 miles (10k) Goal
At this point your main goal is to pace yourself. Your mind will push you to jog faster. Having prior experience with an actual run will allow you to keep your focus and run at your own pace. Remember, at this point your muscles are not yet working at their optimum.
6.213 miles(10k) to 12.427 miles (20k) Goal
Hey, the pain has gone away! After 6.2