Table of Contents
Prologue
Acknowledgments
PART I: MIND AND BODY
Chapter 1 Mental Performance: Motivation | Dreams, Goals, and Missions | Mental Toughness | Patience | Commitment and Tenacity | Consistency and Routines | Your High-Performance Team
Chapter 2 Physical Performance: The Right Stuff | Training Beliefs | Four Steps to Training with a Purpose
PART II: TRAINING FUNDAMENTALS
Chapter 3 Basic Training Concepts: Training Principles | Duration, Intensity, and Frequency | Volume and Intensity | Dose and Density | Training Load | Supercompensation | Fitness, Fatigue, and Form
Chapter 4 Training Intensity: Training with Effort, Heart Rate, and Power | Intensity Reference Points | Intensity Distribution | Functional Threshold | Setting Training Zones | Training Stress Score
PART III: PURPOSEFUL TRAINING
Chapter 5 Getting Started: Training Tools | Seasonal Goals | Assessment
Chapter 6 Preparing to Race: What Is Fitness? | Abilities | Ability Limiters
PART IV: PLANNING YOUR SEASON
Chapter 7 Planning Overview: Periodization | Planning | The Annual Training Plan
Chapter 8 Planning a Week: Schedule Weekly Workouts | Weekly and Daily Training | Missed Workouts
Chapter 9 Planning Alternatives: Linear Periodization Alternatives | Nonlinear Periodization Alternatives | A Simple Plan
PART V: STRESS AND RECOVERY
Chapter 10 Training Stress: Risk and Reward| Avoiding Overtraining | Managing Overreaching
Chapter 11 Fatigue, Recovery, and Adaptation: Measuring Fatigue | Recovery and Adaptation | Strategic Recovery
PART VI: THE COMPETITIVE EDGE
Chapter 12 Muscular Force Training: The Nervous System and Force | Weight Lifting | Functional Force Training | TSS and Weight Lifting
Chapter 13 Tapering to Race: Fitness | Form | The Components of Tapering | Peak and Race Period Routines
Chapter 14 The Training Diary: Diary or Log? | Planning with a Diary | What to Record | Training Analysis | Race Analysis
Epilogue
Appendix A: Annual Training Plan Template
Appendix B: Workouts
Glossary
Bibliography
Index
About the Author