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Average to epic : a mid-lifer's guide to endurance sports and life-long fitness /​ Don Rose.

By: Publisher: Aachen : Meyer & Meyer Sport, 2018Description: 383 pages : illustrations ; 22 cmContent type:
  • text
Media type:
  • unmediated
Carrier type:
  • volume
ISBN:
  • 9781782551140 (paperback)
Subject(s): DDC classification:
  • 23 613.7044 ROS 012129
Contents:
pt. I Where to Begin Demystifying Endurance Sports ch. 1 Endurance Road Biking 1.1.Types of Road Biking Events and Races 1.2.Road Bike Culture 1.3.Getting Started With Road Biking 1.4.Top Excuses for Not Road Biking ch. 2 Endurance Mountain Biking 2.1.Types of Mountain Biking Events and Races 2.2.Mountain Bike Culture 2.3.Getting Started With Mountain Biking 2.4.Top Excuses for Not Mountain Biking ch. 3 Endurance Running 3.1.Types of Running Events and Races 3.2.Running Culture 3.3.Running Shoes 3.4.Accessories and Clothing 3.5.Running Mechanics 3.6.Running Form 3.7.Running Injuries 3.8.Top Excuses for Not Running ch. 4 The Triathlon 4.1.Types of Triathlons 4.2.Triathlon Culture 4.3.Getting Started With Triathlons 4.4.Top Excuses for Not Doing a Triathlon pt. II The Endurance Body ch. 5 Making Movement -The Basics of Exercise Physiology Contents note continued: 5.1.The Musculoskeletal System 5.2.The Cardiopulmonary System 5.3.Lactate 5.4.Training Effects 5.5.Fatigue ch. 6 Nutrition 101 -You Are What You Eat 6.1.Micronutrients and Macronutrients 6.2.Our Understanding of Food Over Time ch. 7 The Mind and the Mental 7.1.Motivation 7.2.Determination and Grit 7.3.Psychological Interventions 7.4.Perceived Effort and Mental Fitness 7.5.Meditation and Sports 7.6.Sports and Mental Health ch. 8 Endurance Sports and Aging 8.1.Slowing Down the Aging Process 8.2.Training and the Masters Athlete pt. III Making It Real -Setting Goals, Planning, and Training ch. 9 The BHAG 9.1.What is a BHAG? 9.2.The BHAG Breakdown ch. 10 Tools of the Trade -Measuring, Monitoring, and Motivating 10.1.Tools for Measuring 10.2.Tools for Monitoring and Motivating ch. 11 Fitness Assessment 11.1.Basic Assessment 11.2.Advanced Assessment Contents note continued: 11.3.Nutritional Assessment ch. 12 Basic Training Concepts 12.1.Your Body on Training 12.2.Training Zones 12.3.Dr. Don's Ten Truths of Training ch. 13 Key Workouts and Training Plans 13.1.Key Workouts for Each Sport 13.2.Strength Training 13.3.What? No Training Plans? pt. IV Go Time! Your First Epic Event ch. 14 General Race Considerations 14.1.Planning and Execution 14.2.Nutrition and Hydration 14.3.Race Recap ch. 15 The Road Century 15.1.Race Overview 15.2.Race Report Blood, Sweat, and Gears (BSG) ch. 16 The Mountain Bike Metric Century 16.1.Race Overview 16.2.Race Reports ch. 17 The Marathon 17.1.Race Overview 17.2.Race Reports ch. 18 The Ironman Triathlon 18.1.Race Overview 18.2.Race Reports Final Remarks Appendix A Road Cycling Clothing Chart Appendix B Parts of a Road Bike Appendix C Parts of a Full-Suspension Mountain Bike Contents note continued: Appendix D Parts of a Running Shoe Appendix E A Primer on Reading and Interpreting Scientific Research Appendix F Running Clothing Chart Appendix G Aggregated Nutrient Density Index for Select Foods Appendix H Daily Nutritional Goals and Dietary Guidelines Appendix I Basic Fitness Tests Appendix J Fitness Test Scoresheets Appendix K Advanced Fitness Testing Appendix L Relative Perceived Exertion Scale Appendix M Lactate Threshold Testing Protocols Appendix N Checklist for an Ironman Triathlon Appendix O Race Plan for Beach-to-Battleship Ironman Triathlon Appendix P Resources.
Summary: Average to Epic is an integrated manual for helping men and women transform their lives through endurance sports. Be it riding a bike 100 miles, running a marathon, or completing long-course triathlons, this book provides the resources, practical tips, planning, and motivation for the average person to take on epic athletic challenges. It covers endurance road biking, endurance mountain biking, longdistance running, and triathlons. Many middle-aged people want to drastically improve their fitness and overall wellness. Taking that first step is often difficult. Motivation is hard because of time commitments and lack of information, guidance, and experience in endurance sports. Average to Epic provides motivation by demystifying the world of endurance sports and helping the reader take the first steps in getting into one of these sports and training for an epic event.
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Item type Current library Call number Status Date due Barcode
Book Book Indian Institute for Human Settlements, Bangalore 613.7044 ROS 012129 (Browse shelf(Opens below)) Available 012129

Includes bibliographical references.

pt. I Where to Begin
Demystifying Endurance Sports
ch. 1 Endurance Road Biking
1.1.Types of Road Biking Events and Races
1.2.Road Bike Culture
1.3.Getting Started With Road Biking
1.4.Top Excuses for Not Road Biking
ch. 2 Endurance Mountain Biking
2.1.Types of Mountain Biking Events and Races
2.2.Mountain Bike Culture
2.3.Getting Started With Mountain Biking
2.4.Top Excuses for Not Mountain Biking
ch. 3 Endurance Running
3.1.Types of Running Events and Races
3.2.Running Culture
3.3.Running Shoes
3.4.Accessories and Clothing
3.5.Running Mechanics
3.6.Running Form
3.7.Running Injuries
3.8.Top Excuses for Not Running
ch. 4 The Triathlon
4.1.Types of Triathlons
4.2.Triathlon Culture
4.3.Getting Started With Triathlons
4.4.Top Excuses for Not Doing a Triathlon
pt. II The Endurance Body
ch. 5 Making Movement
-The Basics of Exercise Physiology
Contents note continued: 5.1.The Musculoskeletal System
5.2.The Cardiopulmonary System
5.3.Lactate
5.4.Training Effects
5.5.Fatigue
ch. 6 Nutrition 101
-You Are What You Eat
6.1.Micronutrients and Macronutrients
6.2.Our Understanding of Food Over Time
ch. 7 The Mind and the Mental
7.1.Motivation
7.2.Determination and Grit
7.3.Psychological Interventions
7.4.Perceived Effort and Mental Fitness
7.5.Meditation and Sports
7.6.Sports and Mental Health
ch. 8 Endurance Sports and Aging
8.1.Slowing Down the Aging Process
8.2.Training and the Masters Athlete
pt. III Making It Real
-Setting Goals, Planning, and Training
ch. 9 The BHAG
9.1.What is a BHAG?
9.2.The BHAG Breakdown
ch. 10 Tools of the Trade
-Measuring, Monitoring, and Motivating
10.1.Tools for Measuring
10.2.Tools for Monitoring and Motivating
ch. 11 Fitness Assessment
11.1.Basic Assessment
11.2.Advanced Assessment
Contents note continued: 11.3.Nutritional Assessment
ch. 12 Basic Training Concepts
12.1.Your Body on Training
12.2.Training Zones
12.3.Dr. Don's Ten Truths of Training
ch. 13 Key Workouts and Training Plans
13.1.Key Workouts for Each Sport
13.2.Strength Training
13.3.What? No Training Plans?
pt. IV Go Time! Your First Epic Event
ch. 14 General Race Considerations
14.1.Planning and Execution
14.2.Nutrition and Hydration
14.3.Race Recap
ch. 15 The Road Century
15.1.Race Overview
15.2.Race Report
Blood, Sweat, and Gears (BSG)
ch. 16 The Mountain Bike Metric Century
16.1.Race Overview
16.2.Race Reports
ch. 17 The Marathon
17.1.Race Overview
17.2.Race Reports
ch. 18 The Ironman Triathlon
18.1.Race Overview
18.2.Race Reports
Final Remarks
Appendix A Road Cycling Clothing Chart
Appendix B Parts of a Road Bike
Appendix C Parts of a Full-Suspension Mountain Bike
Contents note continued: Appendix D Parts of a Running Shoe
Appendix E A Primer on Reading and Interpreting Scientific Research
Appendix F Running Clothing Chart
Appendix G Aggregated Nutrient Density Index for Select Foods
Appendix H Daily Nutritional Goals and Dietary Guidelines
Appendix I Basic Fitness Tests
Appendix J Fitness Test Scoresheets
Appendix K Advanced Fitness Testing
Appendix L Relative Perceived Exertion Scale
Appendix M Lactate Threshold Testing Protocols
Appendix N Checklist for an Ironman Triathlon
Appendix O Race Plan for Beach-to-Battleship Ironman Triathlon
Appendix P Resources.

Average to Epic is an integrated manual for helping men and women transform their lives through endurance sports. Be it riding a bike 100 miles, running a marathon, or completing long-course triathlons, this book provides the resources, practical tips, planning, and motivation for the average person to take on epic athletic challenges. It covers endurance road biking, endurance mountain biking, longdistance running, and triathlons. Many middle-aged people want to drastically improve their fitness and overall wellness. Taking that first step is often difficult. Motivation is hard because of time commitments and lack of information, guidance, and experience in endurance sports. Average to Epic provides motivation by demystifying the world of endurance sports and helping the reader take the first steps in getting into one of these sports and training for an epic event.

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