IronFit Strength Training and Nutrition for Endurance Athletes: Time Efficient Training Secrets For Breakthrough Fitness

by Don Fink, Melanie Fink

Overview

Fully illustrated with depictions of proper exercise technique, this book contains exciting strength training programs based on sport (e.g., triathlon, running, cycling, swimming) and levels from beginner to advanced.  For the marathon runner, triathlete, duathlete, distance swimmer, or cyclist, these programs will complement any other training regimen an athlete follows. Written without confusing jargon, IronFit® Stregth Training… provides concise and easy-to-follow information.

Don and Melanie Fink of IronFit® have coached hundreds of athletes over several decades at all levels, from weekend warriors to world champions. Their innovative approaches to strength training and nutrition not only complement an athlete’s sport-specific training, but they do so in the most time-efficient and enjoyable way possible. Multi-sport and multi-leveled, this book provides 27 specific program schedules – 9 sports and 3 levels each to give readers: 1) A progressive strength and core training program for their specific sport and level. 2) A mind and body preparation program to maximize benefits. 3) A traveling strength and core program for travel with little or no equipment.  4) A fueling and hydration routine to maximize performance before, during, and after competition. 5) A healthy eating and lifestyle plan.

Product Details

ISBN-13:	9780762782949
Publisher:	Rowman & Littlefield Publishers, Inc.
Publication date:	02/19/2013
Pages:	288
Product dimensions:	6.00(w) x 8.90(h) x 0.80(d)

About the Author

Don and Melanie Fink of IronFit® (IronFit.com) have trained athletes on five continents to personal records and breakthrough performances. The author of Be IronFit, 2nd Ed.: Time-Efficient Training Secrets for Ultimate Fitness and Mastering the Marathon: Time Efficient Training Secrets for the 40-plus Athlete (both from Lyons Press), Don has raced more than thirty Iron-distance triathlons, Ultraman, and other contests and has recorded age-group victories and course records. Melanie has raced 12 Iron-distance races, Ultraman, and has age group and overall victories in triathlon, running and open water swimming competitions throughout the world. They live in Morris County, New Jersey.

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