Weight management for triathletes
By: by Ingrid Loos Miller
Edition: Ironman ed.
Series: Ironman -- v. 11; Ironman
Publisher: Meyer & Meyer Sport
Published: 2010
Place of publication: Aachen; Indianapolis
Language: eng
Number of pages: 198
ISBN-13: 9781841266985; 9781841267357; 9781841262901
Subjects: Training; Ironman triathlons; Triathlon; SPORTS & RECREATION
Description: Every triathlete wants to be faster and to look faster. The lean physique of successful triathletes invites and inspires everyday athletes to look the part. Looks are an important source of motivation. Well researched and insightful, this book is for those who find that training is not enough to make them lean. Combining traditional weight management approaches with regular training and an athlete's determination is the key to success. This book offers strategies for various eating styles, recognizing that men and women approach the issue differently. It describes the importance of low body fa.
Notes: Includes bibliographical references (pages 189-197).
Table of contents: title: Cover; Contents; Preface; Part One; title: Looking Ahead; Introduction: What Is in this Book; Chapter 1: Expectations; Reality Check; Expecting training to be enough; Expecting weight loss to be easy, quick or both; Expecting to lose weight every week; Expecting to maintain all of your muscle; Expecting to look exceptional; Expecting it to be easy to maintain your weight loss; Expecting the process to be the same whether you are male or female; Race Photos; Muscles!; Part Two; title: Body Composition; Chapter 2: How Important Is it to Be Lean?; Low Body Fat Is Important for Triathletes.; title: How Much Faster Will I Get? by Alan CouzensHow body fat influences the swim; How body fat influences cycling; How body fat influences running; The bottom line: race time comparisons; Body Fat and Heat; Pick the Right Race; Chapter 3: Where Do You Stand?; Body Build; Body type; Body Composition; What is lean mass?; Stick with one method; Measuring Methods; Bioimpedance devices; Displacement methods; Skinfold analysis; Imaging technologies; Factors that Influence Results; How to use the results; Use your home scale, too; The body check; Limitations of the Body Mass Index; Chapter 4: Three Goals.; title: The First Goal: LoseConsider what is ideal for the sport; Consider who you are; Consider the skin you're in; Consider your body composition; Consider weight fluctuations and maintenance; Stick with your Better Than Ever number until you reach it; The Second Goal: Maintain; The Third Goal: Stabilize ; Define your new normal weight; What will your lifetime body fat percentage be?; Use the scale; The miracle of your stable weight; Part Three; title: Managing Food; Chapter 5: Your Calorie Target; You Need a Calorie Target; Calories out; How to find your calorie target; Math isn't everything.; title: Chapter 6: Keeping TrackWhat Kind of Eater Are You?; Emotional eaters; Hungry meat-eaters; Grazers; Five pounders; Ironman trainees; Choose a Tracking Method; Counting Calories; Recording; Visual Plate; Clean Food; Chapter 7: Three Skills; Make a Food List; The Three Skills; How to Apply the Three Skills; How to Limit High Calorie Density (HCD) Food; The 10 gram rule; Caloric drinks; How to choose HCD food; Substitutions; Air food; Be cautious with diet foods; Nonfat is good; Vegetarian is not always better; Modifications; Modify normal food; Chapter 8: Tools for Success; Tools.; title: Daily PracticesAccountability; Acknowledge success; Modify bothersome habits; Pay attention to hunger; Record your weight daily ; Renew motivation; Throw it out; Time between meals; Track what you eat; Train to maintain; Social Tools; Attitude; Personal support; ""Say """"No Thanks""""""; Social occasions, celebrations and holidays; Stop sampling; Weight-related support; Hunger Tools; Avoid alcohol; Control daily treats; Control food variety; Eat protein; Have access to safe snacks; Leftovers for later; Make recipes for success; Tools for Dining Out; How to eat at a restaurant.