Table of Contents
Introduction viii
Chapter 1 The Power of Functional Strength and Core Training 1
Chapter 2 Start Off on the Right Foot: Mind and Body Preparation 12
Chapter 3 The Optimal Strength- and Core-Training Program for You 23
The Fink Five 24
Long-Course Triathlete (Half-Iron to Ultra Distance) 32
Short-Course Triathlete (Sprint to Olympic Distance) 47
Runners-Road Racer (5Kto Full Marathon) 59
Runners-Ultra Distance (50Kto 100 Miles) 70
Distance Cyclist 81
Swimmers-Distance and Open Water 91
Cross-Country Skier 101
Duathlete 112
Adventure Racer 122
Special Travel Program 132
Chapter 4 Drop the Excuses: Just Get Lean 137
Chapter 5 Your Optimal Healthy Eating Plan 156
Plan 1500:1,500 Balanced-Calorie Plan 161
Plan 1750:1,750 Balanced-Calorie Plan 168
Plan 2000: 2,000 Balanced-Calorie Plan 175
Plan 2250: 2,250 Balanced-Calorie Plan 182
Plan 2500: 2,500 Balanced-Calorie Plan 189
Chapter 6 Winning Hydration for Endurance Athletes 196
Chapter 7 Powerful Fueling for Endurance Athletes 209
Chapter 8 Fueling and Hydration Plans for Training and Competition 225
Chapter 9 Make IronFit Strength Training and Nutrition Work for You 247
Acknowledgments 258
Glossary 259
Suggested Reading 263
Index 265
About the Authors 275