Training Plans for Multisport Athletes : Your Essential Guide to Triathlon, Duathlon, Xterra, Ironman & Endurance Racing

Foreword xi George M. Dallam Preface to the Second Edition xiii Preface to the First Edition xiv Acknowledgments xvi Introduction xix Workout Codes Quick Reference xxii PART I: MULTISPORT BASICS 1(60) Can One Plan Fit All? 3(10) Levels of Exercise 13(18) Basic Nutrition for Endurance Training 31(30) PART II: FAST-TRACK TRAINING 61(38) 12 Weeks to a Sprint Triathlon for Athletes with Limited Fitness 63(12) 6 Weeks to an Olympic Triathlon for Athletes with Limited Time 75(8) 13 Weeks to a Half-Ironman for Athletes with Limited Time 83(8) 13 Weeks to an Ironman for Athletes with Limited Time 91(8) PART III: DUATHLON, XTERRA, AND GENERAL MULTISPORT TRAINING 99(38) Cyclist to Duathlete 101(6) Runner to Duathlete 107(6) XTERRA and other Mountain Bike Triathlons 113(10) Multisport Fitness Plan 123(14) PART IV: TRAINING FOR IMPROVED PERFORMANCE 137(46) Faster Sprint-Distance Performance 139(10) Faster Olympic-Distance Performance 149(12) Faster Duathlon Performance 161(8) 13 Weeks to a Sub-13-Hour Ironman 169(14) PART V: LONG-TERM TRAINING 183(48) 27-Week Plan to a Half-Ironman 185(14) 26-Week Plan to an Ironman 199(12) 52-Week Plan to an Olympic-Distance Triathlon 211(20) PART VI: WORKOUTS AND WORKOUT CODES 231(40) Swim Workouts 233(8) Bike Workouts 241(8) Run Workouts 249(8) Strength Training and Stretching 257(14) Epilogue 271(43) APPENDIXES Field Tests for Estimating Lactate Threshold Heart Rate on the Bike 273(9) Field Tests for Estimating Lactate Threshold Heart Rate on the Run 282(4) Training with Power 286(3) Health Questionnaire 289(4) Sample Swim Workouts 293(5) General Instructions for Plyometric Workouts 298(6) Instructions for Treadmill Workouts 304(3) Instructions for Treadmill Track Workouts 307(5) Travel and Race Day Checklist 312(2) References 314(5) Glossary 319(2) Index 321(3) About the Author 324