Ironman Made Easy : A Maximum of Achievement in a Minimum of Time

Introduction 8(3) Time Management 11(6) 10 tips for good time management 12(5) Various types of training 17(12) Energy supply of the body 17(4) Energy for the short and intense efforts 18(1) Energy for long-term efforts to low intensity 18(3) Various types of training 21(8) Recovery training 21(1) Aerobic endurance training 22(3) Fartlek 25(1) Tempo endurance training (bike) 25(1) Tempo interval training (run) 26(1) Submaximal (or extensive) interval training (cycling) 27(1) High intensity (or intensive) interval training 27(2) Training Program 29(4) The general preparation period 29(1) The specific preparation period 30(3) The increasing block-system cycle 31(1) The week cycle 32(1) Determining the Intensity of the Training 33(12) Subjective feeling 34(2) Recovery training and AET1 and AET2 34(1) AET3 35(1) Fartlek 35(1) Threshold training and tempo interval run 35(1) High intensity interval training 35(1) Heart rate 36(6) Training intensity based on the percentage of the maximum heart rate 37(1) Training intensity based on the formula of Karvonen 38(4) Lactic acid concentration in blood 42(3) Swimming Training 45(20) Technical training 46(7) The arm movement 46(1) The leg movement 47(2) Breathing 49(1) Main errors, effects and improvement 50(3) The actual swimming training 53(12) The most important principles for your swimming training 53(2) Determining the intensity of swimming training 55(1) Examples of the different types of swimming training sessions 56(9) Bike training 65(18) Determining the intensity of bike training 66(8) Training intensity cycling based on the percentage of the maximum heart rate 66(1) Training intensity based on the formula of Karvonen 66(8) Training priorities 74(9) Strength training for cycling 75(2) Suppleness training 77(1) Time trial training 78(5) Run training 83(14) Choosing running shoes 84(3) The correct shoe size 85(1) The life span of running shoes 86(1) Determining the intensity of run training sessions 87(5) Training heart rates based on % of the maximum heart rate 87(1) Training heart rates based on the formula of Karvonen 87(5) Training priorities 92(2) Tempo of AET1 (LSD) training sessions 92(1) Endurance training with tempo changes 92(2) Transition training 94(3) Week Sample Planner for the Ironman Distance 97(30) Guidelines for the set-up of this training planning 98(1) 24-Week Plan 99(28) Improving Your Performance by Correct Nutrition 127(16) Guidelines during and after training sessions with low intensity 128(4) Guidelines for training sessions with moderate intensity 132(1) Guidelines for training sessions with high intensity 132(1) Guidelines after an intensive training session 133(1) The nutrition before the race 134(1) The nutrition during the race 135(1) Guidelines for healthy nutrition 136(1) Must fats be absolutely avoided? 137(1) Do protein supplements have to be taken? 137(3) How about nutrition supplements and other preparations? 140(3) Overtraining and Tips to Prevent Overtraining 143(16) What is overtraining? 143(3) The principle of supercompensation 146(5) The time to reach supercompensation is determined by a number of elements 147(1) Indications in order to determine the top of supercompensation 148(3) Other causes of overtraining 151(3) The causes of overtraining are often situated outside training 152(2) Recognizing overtraining 154(2) How can you prevent overtraining? 156(1) Impact of detraining 157(2) Blood Analysis 159(2) Overload Injuries and How to Avoid Them 161(12) Causes of injuries 162(2) Common injuries 164(9) Photo & Illustration Credits 173