Endurance Essentials eBook

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An Endurance Journey

• Chapter One: How To Endurance

  • Audio Version

• Chapter Two: Better Thinking About Running

  • Bonus Content: The Ease of Running

  • Audio Version

• Chapter Three: Body Performance & Nutrition

  • Audio Version

  • Top Amateur Nutrition

  • REDs Part One

  • REDs Part Two

• Chapter Four: Training Zone Essentials

  • Seminar on Applying Training Zones

• Chapter Five: Lactate Testing Essentials

  • Seminar on Lactate Testing for Endurance Athletes

• Chapter Six: Strength Essentials

  • Seminar on Getting Started With Strength

• Chapter Seven: Swimming Essentials

  • Video: Five Essentials For Amateur Swimming

• Chapter Eight: Cycling Essentials

  • Seminar on Cycling

• Chapter Nine: Combination Workouts for Multisport Athletes

  • Seminar on Combination Workouts

• Chapter Ten: Readiness, Loading & Program Structuring

• Chapter Eleven: The Tired Athlete by Dr. John Hellemans

  • Overtraining Syndrome & Adrenal Burnout

• Chapter Twelve: Training The Mind

  • Video Playlist on Recovery Tips & Strategies

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Overtraining Case Study

• Conditions For Overtraining & Red Flags

• Descent To Illness

• Burnout, Recovery, Return To Health, Return To Competition

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Gordo’s Guide to Going Long

• Part One: Planing Your Year, Choosing Races and Race-Sim Events

• Part Two: Key Workouts, Bike Strategy & Fitness Requirements

• Part Three: Nutrition, Body Composition and Supplements

  • John’s Article on Top Ten Supplements for Endurance Athletes

• Part Four: Gear for Going Long

• Part Five: Race Week & Race Day

• Part Six: Peak Like A Pro

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The Physics of Performance

• Part One - Defining Terms & Block Periodization

• Part Two - Absolute VO2 & Endurance Profiles

• Part Three - Absolute VO2 & Power Profiles

• Part Four - Things To Watch With The Profiles

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Kids & Sport

• Raising Fit Kids

• Raising Fast Kids

• More on Raising Fast Kids

• Raising Young Olympians

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The Burn Series

• Part One - Constraints & Energy Set Points

• Part Two - Stress & Energy Availability

• Part Three - Peak Burn & How To Fuel

• Part Four - Off-Season Burn

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The Testing Series

• Part One - Protocols

• Part Two - Applying Results

• Part Three - High Breakpoint Athletes (a characteristic of Top Amateurs)

• Part Four - Training Strategy for Top Amateurs

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Training Camps

• Before/During/After Checklist

• How-To-Manual

• Ideas For Families

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• Case Study: A Metabolic Manifesto

• Smart Season Planning

• Mental Conditioning

• Altitude

• Kidneys & Hydration

• Favorite Workouts

• Mentors

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Other Topics

• Getting The Most From Your Coach

• Athlete Types

• Women Are Different

• How To Tell If Your Plan Is Working

  • Video: Decoupling & Duration Curves

  • Video: How Your Zones Change As Fitness Improves

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Smart Season Planning

• Building Your Annual Plan

• Video Series on Planning Your Year

  • Part One - Racing Faster Next Year

  • Part Two - Getting Faster On The Same Time Commitment

  • Part Three - Locking In Winter Gains

  • Part Four - Planning Your Spring & Summer Macrocycle

• Better Load Management

  • Load Management

  • Microcycles

  • Mesocycles

  • Macrocycles

• Season Review

  • Part One - Looking Backwards

  • Part Two - Looking Forwards

• Season Start Up

  • Part One: Testing & Zones

  • Part Two: Getting Our Head Straight

• Video Series on Your Best Season Ever

  • Part One

  • Part Two

  • Part Three

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Nutrition

• Dead Simple Nutrition

• Podcast: Effective Nutrition (28' segment at 1:39:09)

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Mental Conditioning

• Deep Goals, 1000-Day Pacing & The Athlete's Role

• Arousal Control

  • The Gap Between Stimulus & Response

• Aligning Goals & Surfacing Fears

• Preparing The Mind To Race

• How To Use Visualization

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Altitude with John Hellemans

• Introduction

• Oxygen Dynamics

• Altitude Adaptation, Health & Ability To Train

• Conventional Altitude

  • Which Altitude To Choose

  • How To Train

  • Where To Go

  • Monitoring & Using Lactate

  • What To Expect Post-Altitude

• More On Natural Altitude

  • Live High - Train Low

  • Live High - Train High & Low

  • Responders vs Non-Responders

• Altitude Simulation

• Intermittent Hypoxic Exposure & Training

• Summary & Conclusions

• Gordo’s Articles

  • Using Sea Level

  • Aerobic Efficiency Workouts

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Kidneys With Dr. Bob

• Start Here: Introduction

• Hyponatremia

• Hydration

• Rhabdo

• Top Ten Kidney List

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My Favorite Workouts

• Swims

  • Swim Game Workouts

  • Gordo’s Swims

  • Monica’s Elite Package

  • Monica’s Package for the 1:25-1:30 per 100m lane

  • Monica’s Package for the 1:35-1:40 per 100m lane

  • Monica’s Package for the 1:40 to 1:50 lane

  • Julie’s Swims for All Athlete Levels

• My Bikes

• My Runs

• Combination Workouts

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Mantras From Mentors

• Joe Friel, Coach of Coaches

• Scott Molina, The Terminator

• John Hellemans, A Champion Coaching Champions

• John Hellemans, Elites Can Recover While Moving

• Jonas Colting, You Gotta Do The Work

• Clas “The Baron” Bjorling, Quit Later

• Bjorn Andersson, The Swedish MonsterBear

• Jeff Shilt, MD - Being Exceptional At Sport & Career

• Ron Ottaway - SuperVet Pioneer

• Pauli Kiuru & Seppo Nuuttila - Reflections by John Hellemans

• Roger Robinson - Amateur World Champion

• Sophie Linn - A Working Athlete Goes To Paris

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When, And What, To Race

Mobility

Damage Limitation Strategies

Heat & Cold

Ergogenic Aids

Considerations For Smaller vs Larger Athletes

Developing Kids & Juniors

The Aging Athlete

Technique, And Training Resources

Further Reading