Endurance Essentials eBook

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From Lemon to Legend

• Foreword To The First Edition

• Bonus Content for The Print Edition

• An Endurance Journey

• Chapter One: How To Endurance

  • Audio Version

  • Life Rx - a good intro to where to focus

• Chapter Two: Better Thinking About Running

  • Bonus Content: The Ease of Running

  • Bonus Content: Fast Triathlon Running

  • Audio Version

• Chapter Three: Body Performance & Nutrition

  • Audio Version

  • Top Amateur Nutrition

  • REDs Part One

  • REDs Part Two

  • Top Ten Supplements for Endurance Athletes

  • Using Sports Nutrition Products

  • Bloodwork For Athletes

    • Part One - Gordo

    • Part Two - Doc Hellemans

  • Video: Weight Management for Endurance Athletes

• Chapter Four: Training Zone Essentials

  • Seminar on Applying Training Zones

• Chapter Five: Lactate Testing Essentials

  • Seminar on Lactate Testing for Endurance Athletes

  • Lactate Testing Resources

• Chapter Six: Strength Essentials

  • Seminar on Getting Started With Strength

• Chapter Seven: Swimming Essentials

  • Video: Five Essentials For Amateur Swimming

  • Advanced Swim Testing Protocols

• 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

  • Post Syndrome Training

• Chapter Twelve: Training The Mind

  • Breaking Through Mental Barriers

  • Video Playlist on Recovery Tips & Strategies

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How To Train - Preview Chapters

1. The Genesis of a 1,000 Day Plan

2. The ABCs and 123s of Performance

3. An Exchange of Knowledge

4. Fueling The Burn

5. All Problems Are Soluble

6. First Year Lessons

7. The Return to ÖtillÖ

8. 500 Days In

9. ÖtillÖ Aftermath

10. Building World Class Fitness

11. Getting Bike Fit

12. Fast and Hard Are Not The Same Thing

13. Epic Camp France and the Alpe d’Huez Triathlon

14. Racing Into Shape

15. Coiling The Spring

16. Fitness Is A Continuous Function

17. Modern Specific Preparation

18. Challenge Roth

19. Unfinished Business

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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

  • Fuel, Energy and Performance

• Part Four: Gear for Going Long

• Part Five: Race Week & Race Day

• Part Six: Peak Like A Pro

• Part Seven: Cycling Specific Endurance Workouts

• Part Eight: Fast Ironman Racing

• Part Nine: Your Ironman Checklist

• Part Ten: Mid-Pack 70.3 Triathlon Training

• Part Eleven: Fast 70.3 Racing

• Part Twelve: A-Race Recovery

• Part Thirteen: The Early Season Block

• Part Fourteen: Energy Pacing Your Ironman

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How To Race Triathlons

• Sprint and Olympic Distance

• Fast Amateur Racing

• 70.3 Distance

• Template for Ironman Distance

• Half Marathon Racing

• Race Nutrition

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Gordo’s Gran Fondo Guide

• How To Ride

• How To Race

• How To Train

• Group Riding

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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 - Do I Need A VO2 Block?

• Part Five - VO2 Focused Protocols

  • Using Zone 6

  • Using Zone 5

• Part Six - Endurance & Strength Blocks

• Part Seven - Block Periodization & Dynamic Loading

• Part Eight - Race Specific Blocks

• Part Nine - Race Efficiency Training

• Part Ten - A-Race Recovery

• Part Eleven - Mastering The Physics of Performance

• Part Twelve: Navigating Sports Science

• Part Thirteen: Applying Science to Athletic Excellence

• Part Fourteen: Relative Intensity & Economy

• Part Fifteen: Efficiency & Economy: Simple Tests You Should Be Using

• Part Sixteen: Testing & Training Protocols

• Part Seventeen: Long Term Greedy is Faster To The Finish Line

• Part Eighteen: Case Studies for Henry Huffer & Ariana Arrow

• Part Nineteen: Fitness Limitations vs Energy Limitations

• Part Twenty: Fuel, Energy and Performance

• Going Norwegian Series

  • Part One - Marius Bakken’s Book

  • Part Two - For Developing Athletes

  • Part Three - For Advanced Athletes

  • Part Four - Nordic Basic Weeks

• Aerobic Season 2.0

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Kids & Sport

• Raising Fit Kids

• Raising Fast Kids

• More on Raising Fast Kids

• Raising Young Olympians

• Helping Teens Transition To Adult Racing

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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

• Part Five - Using Lab Zones in the Real World

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Training Camps

• Before/During/After Checklist

• How-To-Manual

• Ideas For Families

• Early Season Training Camps

• Bike Focused Training Camps

• Progressing Your Training Camps

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Coaching Articles

• Getting Started In Coaching

• Coaching Experienced Athletes

• Getting The Most From Your Coach

• Coaching Anxiety

• An Education in Crazy

• Getting The Most From Your Coach

• Coaching Elite Performers

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Other Topics

• Case Study: A Metabolic Manifesto

• Smart Season Planning

• Mental Conditioning

• Altitude

• Kidneys & Hydration

• Favorite Workouts

• Mentors

• 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

• Multi Year Planning for Competitive Athletes

• Unlocking World-Class Performance

• 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

• Breaking Through Mental Barriers

• 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