The Big Book of Endurance Training and Racing

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Skyhorse Publishing, Inc., Sep 22, 2010 - Sports & Recreation - 528 pages
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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A new Gospel
I have wanted to do an Ironman since 1990 but the goal has been elusive due to injury, burn-out and motivation. I adopted the Maffetone methodology 6 months ago and the results are
amazing. It does require athletes to rid themselves of the addiction to sweat, heavy breathing and exhaustion. These 'feedback mechanisms" need to be replaced by discipline and patience. I have no doubt now that I can do an Ironman. I have a PE degree and minors in Nutrition and Exercise Physiology. The science behind Dr. Maffetone's recommendations stack up. The book has become a great reference that I review regularly. Read it and reap the benefits! 

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
Copyright

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About the author (2010)

Philip Maffetone has been a private practitioner, health and athlete coach and consultant, published independent researcher, respected pioneer in the field of complementary sports medicine, and internationally recognized educator and author in the fields of nutrition, biofeedback, exercise physiology, and athletic training over the course of his forty- year career. Since 1977, he has used the term “ overfat” and has recommended low-carbohydrate and healthy fat eating.

Mark Allen is six-time winner of the Hawaii Ironman Triathlon.

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