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    Strength Training, Cycling And Other Fitness Guides: Triathlon Training Edition: Triathlon Training Edition
    Strength Training, Cycling And Other Fitness Guides: Triathlon Training Edition: Triathlon Training Edition
    Strength Training, Cycling And Other Fitness Guides: Triathlon Training Edition: Triathlon Training Edition
    Ebook160 pages1 hour

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

    By Speedy Publishing

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    About this ebook

    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.
    LanguageEnglish
    PublisherSpeedy Publishing LLC
    Release dateNov 22, 2019
    ISBN9781633833029
    Strength Training, Cycling And Other Fitness Guides: Triathlon Training Edition: Triathlon Training Edition
    Author

    Speedy Publishing

    At Speedy Publishing, we envision our company and publishing arm as being a premier publisher of quick-reference materials, useful reference books, fiction books in all sub-genres and creative non-fiction to both entertain and assist readers worldwide in reading a fun and exciting books and also accomplishing their educational and professional goals. We continually update our products, ensuring accuracy of information, making sure they are fun and entertaining. Our products are always available in whatever format our readers need.

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      Book preview

      Strength Training, Cycling And Other Fitness Guides - Speedy Publishing

      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

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