The Bonsai Handbook

Оглавление

Adam Dickson. The Bonsai Handbook

About the authors

Photo Credits

Contents

Introduction

Getting started

Triathlon distances. Sprint

Olympic

Half-Ironman

Ironman

The principles of training

Sleep, food and fluid

Equipment. Swimming

Cycling

Frame size

Centre to top

Compact frame size

Choose a frame with the right seat-tube angle

Adjusting the contact points on your bike

Shoe cleats

Adjusting the saddle height

Fore and aft position of the saddle

Stem extension

Stem height

Handlebar width

Crank length

Tri bikes

Running

Stopwatch

Heart-rate monitor

GPS running watch

Clothes

Running shoes

The basics

Swimming pool

Open water

Race day

The stroke

Body position

Leg kick

Hand entry

Arms

Breathing

Transition one – swim to bike

Smooth pedal stroke

Drafting

Hill climbing

Cornering

Downhill

Transition two – bike to run

Upper body

Lower body

Foot strike

Cadence

Uphill

Downhill

Training zones

220 - your age - your resting heart rate. Intensity per cent + resting heart rate = target training zone

Endurance work

Anaerobic/lactate thresholds

Red-line zone

Over-training and over-reaching

Levels of fatigue

How to prevent over-training

Building endurance. Swimming

Cycling

Running

Mental strength

Mark one-five in the boxes below

The basics

So why cross train then?

Identify and strengthen weaknesses in the chain

Injury prevention

Motivation

General fitness

Legs – squats

Legs – lunges

Legs – single leg squats

Legs – single leg hops

Legs – bench steps

Legs – lunges with one foot on ball

Back – dead lift

Shoulders – bent-over rowing

Chest – lateral pull down

Chest – press-ups

Arms – bicep curls

Arms – tricep dips

Core – hip abductor

Core – front plank

Core – side plank

Core – leg raises

Core – back raises

Workout programme – beginners

Workout programme – intermediate

Workout programme – advanced

The basics

Assess your diet

First question: do you have breakfast?

Second question: do you snack after training?

Third question: do you ever go hungry during the day?

Fourth question: do you find yourself fatigued during training?

Carbohydrates

Proteins

Fats

Liquids

Pre- and post-competition planning. Before the competition

After the competition

The basics

Devising your own personal plan

Training plan and training zones

Base phase

Build phase

Peak phase

Taper

(Active) rest week

The Training Zones

Zone 1 (50-60% max heart rate)

Zone 2 (60-70% max heart rate)

Zone 3 (70-80% max heart rate)

Zone 4 (80-90% max heart rate)

Zone 5 (90-100% max heart rate)

Key to using these programmes

Sprint distance: unfit beginner

Sprint distance: fit beginner

Sprint distance: intermediate

Sprint distance: advanced

Olympic distance: unfit beginner

Olympic distance: fit beginner

Olympic distance: intermediate

Olympic distance: advanced

Half-Ironman: novice

Half-Ironman: intermediate

Half-Ironman: advanced

Ironman: to finish

Отрывок из книги

Adam Dickson is a writer of fiction and non-fiction and is a lifetime fitness enthusiast. In 2004 he was hospitalized following brain seizures that cut off the circulation to his legs, leaving him permanently disabled. Since then he has competed in many triathlons, aquathlons and a gruelling off-road duathlon. After finishing the London Marathon in 2006 he took part in the inaugural Half-ironman distance triathlon in the New Forest, England. He was part of the volunteer race crew for Ironman UK in August 2006 and the following year a competitor in the same race, finishing in a time of 14 hours and 50 minutes. He has co-authored a book on mental health and is currently writing his second novel. He is editorial consultant to Brilliant Fish PR & Marketing Ltd.

Dutch-born Remmert Wielinga is a former professional cyclist who has competed in numerous international races since he started cycling at the age of 12, including the Tour de France. In 1999 he won the Dutch national championships time trial. The following year he joined the Rabobank Continental Team and repeated his victory in the national championships. In 2001 Remmert signed his first professional contract with the Italian cycling team De Nardi-Pasta Montegrappa where he learned the revolutionary methods on effective physical training and conditioning. During his professional career he raced for world-famous teams including Rabobank, Quick-Step and Saunier Duval, where he trained and competed side-by-side with world-renowned cyclists. In 2003 Remmert won two races in Spain and in 2006 finished first in the GP Chiasso in Switzerland after an impressive breakaway of 150 kilometres (93 miles). Remmert is based in Monaco where he runs his company, Cycling Promotions (www.cyclingpromotions.mc) that provides specialized personal coaching services.

.....

Legs – bench steps

Legs – lunges with one foot on ball

.....