Download PDF by Mark Kleanthous: The complete book of triathlon training / : Ironman

By Mark Kleanthous

Deals information regarding triathlon and triathlon education, masking such issues as apparatus, nutrition, education exercises, time administration, racing, and recovering.

summary: bargains information regarding triathlon and triathlon education, protecting such subject matters as gear, nutrition, education workouts, time administration, racing, and recuperating

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Additional resources for The complete book of triathlon training / : Ironman Triathlon Edition

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Remember that the RPE is yours and yours alone. Do not worry if you train with someone else who considers your pace to be at effort level 5 while you consider it to be at 7. The RPE is an individual measure that depends upon fitness, experience and age. 13 11:59 RPE Effort (%) Effects on the body 0 0 No exertion; lying still. 1 1-10 Small movement, such as pushing the buttons on a TV remote control. 2 11-20 Easy walking or light exercise that can be maintained all day. 3 21-30 Warming up before exercise or cooling down afterward.

Try to reduce numbers of strokes per length. Bike Spin class at high cadence. It’s OK to increase the heart rate but use little resistance. Effort level must be below 7 otherwise it will alter the rest of this and next week’s training. Run ­­­­­­­­­­­­­­­­­­­­­­62 Do no more than four runs in a week. 13 11:59 Make sure you read the race information carefully. Race day © Nigel Farrow Section 3 of this book covers the race itself, and you should refer to it when the day of your first competition approaches.

Nutritional requirements for a healthy diet The following nutritional requirements are necessary for a healthy diet. Carbohydrates – 4 to 6 portions a day are required to maintain your energy levels. It is found in whole grain food, whole wheat bread, beans, breakfast cereals, rice, pasta, porridge oats and potatoes. One portion is equivalent to the amount of food you can hold in the palm of your hand. Carbohydrates are stored as glycogen in the muscles and liver, but about three times its weight in water is also needed to store the glycogen.

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