The Big Book of Endurance Training and RacingAre you a triathlete, runner, cyclist, swimmer, cross-country skier? Learn how to stay healthy, achieve optimal athletic potential, and be injury-free. 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:
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. |
Contents
| 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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Common terms and phrases
abnormal acid activity addition adrenal adrenal glands aerobic base aerobic function aerobic heart rate aerobic muscle aerobic system amounts anaerobic training anaerobic workouts ance applied kinesiology balance better bike biofeedback body fat body’s bones brain carbohydrates cause chemical chronic common cortisol diet dietary supplements eating effects eicosanoids endurance athletes energy especially estrogen example factors faster fat burning fatigue feel fitness and health foods foot glucose glycemic index glycogen heart-rate monitor hormones hyperbaric chamber important improve increased inflammation injury insulin intestinal lactate letes levels MAF Test marathon maximum heart rate meal mental metabolism mile minutes muscle imbalance normal nutrients nutrition obic omega-6 optimal overall overtraining oxygen pace pain percent performance physical phytonutrients problems produce protein recovery reduce result runner running shoes stress sugar swim symptoms tion training and competition training and racing triathlete triathlon types vegetables vitamin vitamin D warm-up weeks you’re