عنوان

Triathlon :

1782557520

9781782557524

b560032

Triathlon :

[Book]

70.3 Miles - Swim/Bike/Run.

Henry Ash

3rd ed

Aachen

Meyer & Meyer Sport

2016

(182 pages)

9.2.4 Reduction of body fat percentage.

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.

Henry Ash

Henry Ash

Marlies Penker

[Book]

Y