Читать книгу The Bonsai Handbook - Adam Dickson - Страница 6

Introduction

The basics

Getting started

The principles of training

Sleep, food and fluid

Equipment: swimming

Equipment: cycling

Equipment: running

Technique & tactics

The basics

Swimming pool

Open water

The stroke

Transition – swim to bike

Smooth pedal stroke

Drafting

Cornering

Downhill

Transition – bike to run

Upper body

Lower body

Foot strike

Cadence

Uphill

Downhill

Fitness & training

Training zones

Over-training and over-reaching

Building endurance: swimming

Building endurance: cycling

Building endurance:running

Mental strength

Cross training

The basics

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

Nutrition

The basics

Assess your diet

Carbohydrates

Proteins

Fats

Liquids

Pre- and post-competition

Training programmes

The basics

Training plans and training zones

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