The Big Book of Endurance Training and Racing

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Skyhorse Publishing, Inc., Sep 22, 2010 - Sports & Recreation - 528 pages
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Are you a triathlete, runner, cyclist, swimmer, cross-country skier, or other athlete seeking greater endurance? The Big Book of Endurance Training and Racing teaches athletes how to stay healthy, achieve optimal athletic potential, and be injury-free for many productive years. Dr. Philip Maffetone’s approach to endurance offers a truly “individualized” outlook and unique system that emphasizes building a strong aerobic base for increased fat burning, weight loss, sustained energy, and a healthy immune system. Good nutrition and stress reduction are also key to this commonsense, big-picture approach.

In addition, Dr. Maffetone dispels many of the commonly held myths that linger in participatory sports—and which adversely impact performance—and explains the “truths” about endurance, such as:
  • The need to train slower to race faster will enable your aerobic system to improve endurance
  • Why expensive running shoes can actually cause foot and leg injuries
  • The fact that refined carbohydrates actually reduce endurance energy and disrupt hormone balance
  • And more.
If you are looking to increase your endurance and maximize your athletic potential, The Big Book of Endurance Training and Racing is your one-stop guide to training and racing effectively.
 

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Contents

diet and Nutrition
4
IntroductionMy Personal Journey on the Road to Endurance 1 SECTION I
13
Training Your Brain Muscles and Metabolism
29
Chapter
58
Training and Racing
80
Warming Up and Cooling DownThe Two Key Critical
96
Other Aerobic and Anaerobic Training Methods
110
Training StressThe Good the Bad and the Ugly
124
Dietary SupplementsBeware of What You Put in Your Body
302
Taking Good Care of Your Liver and KidneysDetox and pH Balance
321
The Training TableHealthy Recipes Shopping Guidelines and Cooking Tips
328
SECTION III
338
The Importance of SelfCare and Injury Prevention
349
Anatomy of an InjuryPhysical Chemical and Mental
350
Rehabilitating and SelfAssessing Your Physical Injury
362
Muscle Balance and Imbalance
370

The Overtraining Syndrome
139
PersonalizeYour TrainingLess Often Means Success
154
Training at AltitudeOutdoor and Indoor Benefits
181
Diet Nutrition and EnergyAn Introduction
200
The GutIntestinal Digestion and Absorption of Nutrients
205
Carbohydrates and Taking the TwoWeek Test
215
The Power of ProteinGoing Way Beyond Building Muscles
239
Dietary FatsOptimal Health and Recovery and Avoiding Injuries
253
Water and ElectrolytesCritical Ingredients for Endurance
268
Eating and Drinking Your Way to Better EnduranceThe Role of Ergogenics
280
Phytonutrients and Going OrganicEat Your Vegetables and Fruits
290
The Pain Game and How to Control It
381
Fit but UnhealthyWhy Death Is the Ultimate Injury and Measures to Prevent It
387
Building a Better Athletic Brain
394
Burning Off Body Fat and Other Weighty Issues
414
Feet FirstUnderstanding the Bodys Structural Foundation
422
Fixing Your Feet Starts with the Right Shoes
445
The SunVitamin D and Athletic Performance
473
Measuring Your Fitness and Health
485
Finding a HealthCare Professional
493
Afterword by Dr Timothy David Noakes 505 Index
507
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