Be IronFit: Time-Efficient Training Secrets for Ultimate Fitness

by Don Fink, Melanie Fink

Overview

The third edition of the best Ironman triathlon training book in the market, this updated volume contains time-efficient training methods that have been honed over the years and have been proved to aid anyone in achieving their athletic dreams--from beginners to experienced competitors. This edition contains all new training plans, new swim sessions, new athlete profiles, and state-of-the-art flexibility and core strength regimens. Be Iron Fit contains:

* The essential workouts with exercise photography * The training cycle * Core training * 30-week training programs * Effective time management * The principle of gradual adaptation * Effective heart-rate training * Proper technique * Equipment tips * Race and pre-race strategies * Mental training * Effective goal setting and race selection * Nutrition * And much more.

Product Details

ISBN-13:	9781493017829
Publisher:	Rowman & Littlefield Publishers, Inc.
Publication date:	01/01/2016
Edition description:	Third Edition
Pages:	304
Sales rank:	716,015
Product dimensions:	5.90(w) x 8.90(h) x 0.80(d)

About the Author

Melanie and Don Fink of IronFit(R) (IronFit.com) have trained athletes on five continents to personal records and breakthrough performances. The author of Be IronFit, 2nd ed.: Time-Efficient Training Secrets for Ultimate Fitness and Mastering the Marathon: Time Efficient Training Secrets for the 40-plus Athlete (both from Lyons Press), Don has raced more than thirty Iron-distance triathlons, Ultraman, and other contests and has recorded age-group victories and course records. Melanie is Regional Council Member of USA Triathlon Mid-Atlantic, has raced 12 Iron-distance races, Ultraman, and other contests. She has age group and overall victories in triathlon, running, and open-water swimming competitions throughout the world. They live in Carroll County, New Hampshire.

Table of Contents

Acknowledgments vii

Introduction viii

Chapter 1 The IronFit Dream 1

Chapter 2 Effective Time Management 8

Chapter 3 The Essential Workouts 20

Chapter 4 The Training Cycle 32

Chapter 5 The Principle of Gradual Adaptation 45

Chapter 6 Effective Heart Rate Training 59

Chapter 7 30-Week IronFit Training Programs 71

Chapter 8 Flexibility and Strength Training 129

Chapter 9 Core and Functional Strength Training 140

Chapter 10 Preparing with Training Races 153

Chapter 11 Technique 161

Chapter 12 Mastering Transitions 181

Chapter 13 Equipment Tips 187

Chapter 14 Race and Pre-Race Strategies 203

Chapter 15 Mental Training 217

Chapter 16 Effective Goal Setting and Race Selection 233

Chapter 17 Maintaining Good Health 245

Chapter 18 Healthy Eating for Endurance Athletes 256

Chapter 19 Recovery, Maintenance Training, and Beyond 270

Appendices 280

A Suggested Reading 280

B Resources 282

C Selected Iron-Distance Race Links 284

D Additional Maximum Heart Rate Estimation Formula 284

Index 285

About the Author 294

Editorial Reviews

"Most how-to books are too technical or too shallow. Don Fink manages to pen a unique combination of information, anecdotes, and readability. I enjoyed the read and learned a few valuable tidbits in the process. Well done!" --Scott Tinley, two-time Ironman World Champion

"Don's book certainly made me think. A truly complete book for all abilities in the sport of triathlon that leaves no subject untouched." --Spencer Smith, three-time Triathlon World Champion

From the Publisher