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Going long : training for ironman-distance triathlons / Joe Friel and Gordon Byrn. — 2nd ed. p. cm. ...... ming with good stroke mechanics is highly effective.
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GOING LONG 2nd Edition

Joe Friel Gordon Byrn

Boulder, Colorado

Sample pages from Going Long: Training for Ironman-Distance Triathlons by Joe Friel and Gordon Byrn. ISBN: 978-1-934030-06-6 Copyright 2009 VeloPress All rights reserved.

Going Long, 2nd Edition Copyright © 2009 by Joe Friel and Gordon Byrn All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or photocopy or otherwise, without the prior written permission of the publisher. Ironman® is a registered trademark of World Triathlon Corporation. Disclaimer: Before embarking on any strenuous exercise program, including the training described in this book, every­one, particularly anyone with a known heart or blood-pressure problem, should be examined by a physician.

VeloPress®, a division of Competitor Group, Inc. 1830 55th Street Boulder, Colorado 80301-2700 USA 303/440-0601; Fax: 303/444-6788; E-mail: [email protected] To purchase additional copies of this book or other VeloPress books, call 800/234-8356 or visit us on the Web at velopress.com. Distributed in the United States and Canada by Publishers Group West Cover photo by Delly Carr Cover design by Andrew Brozyna Interior design and composition by Erin Johnson Design Illustrations by Todd Telander Library of Congress Cataloging-in-Publication Data Friel, Joe. Going long : training for ironman-distance triathlons / Joe Friel and Gordon Byrn. — 2nd ed. p. cm. Includes index. ISBN 978-1-934030-06-6 (pbk. : alk. paper) 1. Ironman triathlons. 2. Triathlon—Training. I. Byrn, Gordon. II. Title. GV1060.73.F735 2008 796.42’57—dc22 2008041521

Printed in the United States of America 09  10  11  /  10  9  8  7  6  5  4  3  2  1 Sample pages from Going Long: Training for Ironman-Distance Triathlons by Joe Friel and Gordon Byrn. ISBN: 978-1-934030-06-6 Copyright 2009 VeloPress All rights reserved.

Contents Foreword by Scott Molina . . Foreword by Ryan Bolton . . Prefaces . . . . . . . . . . . . . Acknowledgments . . . . . . ■

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. v vii   ix xi

The Iron Journey . . . . . . Approaches to Training . . Understanding Fitness . . . Equipment  . . . . . . . . . .

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57 95 123 161

Strength Training  . . . . . . . . . . . . Nutrition: The Fourth Discipline  . . Training the Mind  . . . . . . . . . . . . Case Studies  . . . . .