use the S-E-R-I-O-U-S system of training Speed, Endurance, Race-pace, Intervals, Overdistance, Up-hill Intervals, Strength;

The authors share their expertise in a fun and informative way, drawing from their own experiences as champions. Plus, the book features the latest training advice for running, cycling, mountain biking, swimming, rowing, cross-country skiing, cross training, duathlons, and triathlons.

SERIOUS Training for Endurance Athletes is your guide to high-level fitness and performance.

AUDIENCE

Sport-specific training recommendations for cyclists, distance runners, swimmers, rowers, biathletes, triathletes, and other endurance athletes.

CONTENTS

Introduction
Chapter 1. Determining Your Training and Competition Needs
Consider Your Objectives
Overview of the Training Year
Five Training Phases
Putting It Together
From Experience
Chapter 2. Foundations of Systematic Training
Principles of Training
Physiology of Intensity
Five Intensity Zones
Determining Intensity Levels
From Experience
Chapter 3. Scheduling Your Training
Determine Your Systematic Training Objectives
Use the Four-Week Training Cycle
Create Your Winning Plan The Short Approach
Plan the Training Year The Long Way Around
Use the Master Training Templates
Plan with Flexibility
Adjusting Weekly Plans
Choosing a Winning Training Plan
From Experience
Chapter 4. Doing SERIOUS Workouts
Components of a Workout
SERIOUS Workouts Defined
How to Do SERIOUS Workouts
From Experience
Chapter 5. Warming Up, Cooling Down, and Stretching
Warming Up
Cooling Down
Stretching
From Experience
Chapter 6. Fueling the Body for Training and Performance
Overview of the Energy System Nutrients: The Right Mix
Benefits of the High-Carbohydrate Diet
Planning Your Diet: How to Get the Right Stuff
Pretraining and Racing Diets
The Fluid Factor
From Experience
Chapter 7. Recovering Effectively From Training
Restoration and Training Loads
The Recovery Process
Restoration Methods
From Experience
Chapter 8. Tracking Your Training
Benefits of an Effective Training Log
Customizing Your Training Log
Reading and Analyzing Your Training Log
Before Training Every Day
After Training Every Day
From Experience
Chapter 9. Managing Your Training Program
Common Reasons for Adjusting Your Training Program
Varying the Daily and Weekly Plans
Managing Injuries
Varying the Overall Structure
From Experience
Chapter 10. Optimizing Your Training for Racing
Tapering Fundamentals: Adjusting Your Training Plan
Five Areas of Performance
Race Preparation
Post-Race Recovery
From Experience
Chapter 11. Staying Motivated to Train
Foundation of Motivation
Mental Conditioning Techniques
Make the Most of Your Day(s) Off
Training and Racing as Play
Enjoying the Benefits of SERIOUS Training
Pluses and Minuses of SERIOUS Training
From Experience

ABOUT THE AUTHOR

Rob Sleamaker has trained and coached endurance athletes for almost 20 years. He earned his MS in exercise physiology from the University of Arizona in 1982. From 1983 to 1986, Rob was director of sports medicine for the U.S. Biathlon Team. He has also worked with the U.S. Cross Country Ski Team.

Since 1986 Rob has operated SportsAdvantage, which provides personalized sport and fitness training systems to individuals, as well as computer software for the sports and fitness industry. He owns VASA, Inc., a company he started in 1988 that makes the VASA trainer and a swim ergometer used by internationally by leading swimmers, triathletes, surfers, and other athletes. Rob also writes frequently for major sports and fitness magazines on training for endurance sports.

Ray Browning is a seven-time Ironman Triathlon winner and the 1993 World Champion in the Mountain Man Winter Triathlon. Ray also holds an MS in kinesiology from UCLA. One of the foremost experts on cross training, he regularly speaks to groups about the benefits and process of cross training for fitness and sport conditioning.

Since 1988 Ray has used the SERIOUS training system to prepare for professional competitions. In 1993 he became a national-level cross-country skier. Browning is also a contributing editor for Inside Triathlon magazine.

WORDS OF PRAISE

"The ultimate resource for the endurance athlete. This book will take you up to the next level."

"Rob and Ray have laid out the nuts and bolts of endurance training, taking into consideration perhaps the single most important factor lifestyle. SERIOUS Training for Endurance Athletes provides the fundamentals necessary to start developing a training regime that works for you!"

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