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Ironman 70 3 training for the middle distance 1st Edition by Henry Ash, Marlies Penker, Heather Ross ISBN 1841263427 9781841263427

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Ironman 70 3 training for the middle distance Henry Ash Digital Instant Download

Author(s): Henry Ash; Marlies Penker; Heather Ross
ISBN(s): 9781841263427, 1841263427
Edition: Ironman, 2nd
File Details: PDF, 18.83 MB
Year: 2011
Language: english
SKU: EB-4343198 Categories: , Tags: , ,

Ironman 70 3 training for the middle distance 1st Edition by Henry Ash, Marlies Penker, Heather Ross – Ebook PDF Instant Download/Delivery: 1841263427, 9781841263427
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Product details:

ISBN 10: 1841263427 
ISBN 13: 9781841263427
Author: Henry Ash, Marlies Penker, Heather Ross

This title is packed with expert advice on all aspects of training for, and completing the Ironman 70.3 challenge. Swim 1.2 miles, then cycle 56 miles, finish off with a 13.1 mile run. This is Ironman 70.3 – one of the fastest growing triathlon events in the world. And even though it is only half the total distance of a full Ironman event, it is anything but an ‘easy option’! Ironman 70.3 takes readers on a journey through the complete training schedule needed to prepare for this arduous athletic challenge. It includes detailed training plans and in-depth examples of core and heart-rate training techniques that can be used all year round. This volume also features expert advice on training for each individual aspect of the race, finding the right equipment, typical training errors, tips on recovery, and how to keep motivated.

Ironman 70 3 training for the middle distance 1st Table of contents:

I. Introduction to Ironman 70.3

  • What is Ironman 70.3? (The distances, the challenge)

  • Why choose the 70.3 distance?

  • Keys to success in middle-distance triathlon

  • The “Four” Disciplines: Swim, Bike, Run, and Transitions

II. Setting the Foundation

  • Medical considerations and initial assessments

  • Understanding training principles (e.g., periodization, heart rate zones, tempo levels T1-T8)

  • Setting realistic goals and target times

  • The triathlon year: Preparation, Competition, and Transition periods

III. Training for Each Discipline

  • A. Swimming: The Appetizer

    • Swimming technique and drills

    • Pool workouts

    • Open water swimming preparation and strategies

    • Common swimming errors and how to correct them

    • Swim training plans

  • B. Cycling: The Main Course

    • Bike fitting and equipment considerations

    • Cycling technique and efficiency

    • Types of cycling workouts (e.g., endurance, strength, speed)

    • Heart rate training for cycling

    • Common cycling errors

    • Cycling training plans

  • C. Running: The Dessert

    • Running form and injury prevention

    • Types of running workouts (e.g., foundation, fartlek, tempo, long runs)

    • Heart rate training for running

    • The role of marathon training in 70.3 preparation (e.g., half-marathon focus)

    • Common running errors

    • Running training plans

IV. Integrated Training and Race Preparation

  • A. Brick Workouts: Combining disciplines effectively

  • B. Core Strength and Stretching: Importance and exercises

  • C. Nutrition and Hydration: Fueling for training and race day

  • D. Equipment Choices: Essentials for each discipline

  • E. Recovery Strategies: Importance of rest and regeneration

  • F. Mental Preparation and Motivation: Overcoming challenges, self-motivating

  • G. Performance Testing: Monitoring progress

V. Race Day Strategy

  • Pre-race preparation (packing, logistics)

  • Race day nutrition and hydration

  • Pacing strategies for swim, bike, and run

  • Transitions: Mastering the “fourth discipline”

  • Dealing with race day challenges and unexpected events

  • Post-race recovery

VI. Beyond the Finish Line

  • Reviewing your race

  • Planning for future event

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Tags: Henry Ash, Marlies Penker, Heather Ross, Ironman, distance