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"The Big Book of Endurance Training and Racing" 读书笔记


Das Leben·读书

The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 6 | Location 84-84 | Added on Thursday, May 30, 2013 1:34:58 PM

Build a great aerobic base.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 6 | Location 87-87 | Added on Thursday, May 30, 2013 1:35:04 PM

Eat well.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 6 | Location 89-89 | Added on Thursday, May 30, 2013 1:35:17 PM

Reduce stress.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 6 | Location 91-91 | Added on Thursday, May 30, 2013 1:35:33 PM

Improve brain function.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 9 | Location 123-134 | Added on Thursday, May 30, 2013 2:03:34 PM

Focus on burning more body fat for energy, instead of just on carbohydrates (glucose). Train slower, enabling your aerobic system to improve endurance so you can actually race faster. Don’t use costly, built-up running shoes; instead use the flattest, least protective training and racing shoes to prevent foot and leg injuries. Don’t stretch; instead, you can obtain significant flexibility through an active warm-up and cool-down, without the risk of injury that can accompany stretching. Consume a balance of dietary fats to help build endurance, reduce inflammation, and improve brain function. Stay away from refined carbohydrates that can reduce endurance energy, disrupt important hormone balance, and store excess body fat. Avoid common dietary supplements that can negatively impact endurance and health. Spend time in the sun without sunscreen or protective clothing to obtain more vitamin D to improve athletic performance. Recognize and correct overtraining in its earliest stage—long before fatigue, poor performance, or injury occurs. Know that age is no barrier to performance. It’s possible to go faster in your forties, fifties, and even sixties—with improved fat burning and better slow-twitch muscle function.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 30 | Location 449-450 | Added on Thursday, May 30, 2013 11:32:10 PM

The true holistic approach to developing more endurance is one in which all aspects of the athlete are considered—these are the triad of structural, chemical, and mental fitness and health.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 34 | Location 506-508 | Added on Thursday, May 30, 2013 11:33:21 PM

Aerobic: the ability of the body to use more fat and less sugar (glucose) for energy. Anaerobic: the ability of the body to use more sugar and less fat for energy.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 38 | Location 572-572 | Added on Thursday, May 30, 2013 11:42:02 PM

Training = Work + Rest
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 39 | Location 593-594 | Added on Friday, May 31, 2013 8:15:16 AM

During recovery, three activities are very important: no training, little physical activity, and sufficient sleep.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 83 | Location 1263-1265 | Added on Tuesday, June 4, 2013 7:58:34 PM

The first step in building great endurance is to fully develop the aerobic system, which provides many fitness and health benefits. These include improvements in performance, reductions in body fat, balanced muscles and supported joints, injury correction and prevention, improved immunity, and many others. A
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 99 | Location 1510-1518 | Added on Thursday, June 6, 2013 11:28:10 PM

Subtract your age from 180. Modify this number by selecting among the following categories the one that best matches your fitness and health profile: If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10. If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5. If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180-age) the same. If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 102 | Location 1563-1564 | Added on Thursday, June 6, 2013 11:35:48 PM

Once a maximum aerobic heart rate is found, a training range from this heart rate to 10 beats below could be used as a training range.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Bookmark on Page 104 | Location 1586 | Added on Thursday, June 6, 2013 11:40:20 PM

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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Bookmark on Page 104 | Location 1586 | Added on Thursday, June 6, 2013 11:40:23 PM

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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Bookmark on Page 114 | Location 1741 | Added on Friday, June 7, 2013 8:04:29 PM

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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 113 | Location 1718-1720 | Added on Sunday, June 9, 2013 11:48:21 PM

The MAF Test can be performed with any endurance activity. Your goal is to measure how fast you can run, bike, swim, inline skate, and so on, over a given distance at your aerobic maximum heart rate. Alternatively, you can measure how far you can go in a given time frame at the same heart rate.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 123 | Location 1882-1883 | Added on Sunday, June 9, 2013 11:59:33 PM

First, pushing yourself to hit a peak in performance is obviously unhealthy if it’s part of the overtraining syndrome—and it typically is.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 123 | Location 1884-1885 | Added on Sunday, June 9, 2013 11:59:50 PM

Second, with proper training an athlete can attain just as high a level of optimal performance, and for a much longer period.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 125 | Location 1902-1903 | Added on Monday, June 10, 2013 12:01:53 AM

A sufficient enough headwind will physically counter your forward motion, raising your heart rate. A
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 125 | Location 1904-1904 | Added on Monday, June 10, 2013 12:02:02 AM

Temperature may also be a factor during your test. High
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 125 | Location 1905-1905 | Added on Monday, June 10, 2013 12:02:12 AM

High humidity can act much like a headwind.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 125 | Location 1907-1907 | Added on Monday, June 10, 2013 12:02:25 AM

Rain and snow are similar to humidity and headwinds.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 125 | Location 1910-1910 | Added on Monday, June 10, 2013 12:02:50 AM

Barometric pressure can also have a slowing effect on your MAF Test.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 134 | Location 2046-2047 | Added on Tuesday, June 11, 2013 8:09:51 AM

An active warm-up refers to easy physical movement that prepares the body for activity, and should be an integral part of every training session and competition.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 139 | Location 2127-2128 | Added on Wednesday, June 12, 2013 9:42:33 AM

stretching does not accomplish what a real warm-up does. Many also think stretching will prevent injury and improve performance. Not only is this untrue, but often just the opposite can occur.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 142 | Location 2163-2164 | Added on Wednesday, June 12, 2013 9:45:53 AM

Too much or too little flexibility is associated with injury.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 142 | Location 2164-2165 | Added on Wednesday, June 12, 2013 9:46:09 AM

The risk of injury is also increased if an imbalance in joint flexibility exists between left and right, front and back, or sides of the body.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 142 | Location 2172-2175 | Added on Wednesday, June 12, 2013 9:47:28 AM

Walking can trigger the use of many small aerobic muscle fibers that are not used during training—turning these muscles on increases fat burning and additional circulation. Walking is also very useful during rehabilitation from injury, an important way to extend long workouts, a vital part of training for ultramarathons, and a tool for cyclists, swimmers, skaters, and other non-runners to implement a cross-training effect.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 149 | Location 2280-2282 | Added on Wednesday, June 12, 2013 10:02:02 AM

With more aerobic speed, two training techniques can be added to your aerobic base routine. These can even be performed during the anaerobic phase of training if it fits your schedule. These include downhill workouts and aerobic intervals.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 152 | Location 2323-2326 | Added on Wednesday, June 12, 2013 10:07:35 AM

Since you won’t easily be able to maintain your maximum aerobic heart rate for the whole workout, or if it’s just too challenging for an everyday activity, you can perform a short interval at or near your maximum aerobic heart rate, then slow down for a period of time, then go back to the maximum aerobic level. This is much like traditional interval workouts, except it’s all aerobic.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 156 | Location 2379-2380 | Added on Friday, June 14, 2013 12:06:12 AM

Performing Anaerobic Workouts—Keep Them Simple and Short
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 156 | Location 2387-2388 | Added on Friday, June 14, 2013 12:07:19 AM

The most useful anaerobic benefits come when you perform them similarly or identically to what you do in competition.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 156 | Location 2391-2392 | Added on Friday, June 14, 2013 12:07:39 AM

There are two ways to find your maximum heart rate. One is by trial, and the other by formula.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 157 | Location 2395-2396 | Added on Friday, June 14, 2013 12:09:02 AM

208 minus 0.7 multiplied by age
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 158 | Location 2418-2421 | Added on Friday, June 14, 2013 12:12:39 AM

First, I recommend using a percent of maximum heart rate to obtain a general guideline for anaerobic training. This may be the best training intensity that produces maximum training benefits, with training above this heart rate producing little or no additional benefits while adding potentially harmful stress. This figure is 90 percent of maximum heart rate, and can be employed during interval training, hill repeats, and other anaerobic workouts (except weight training, of course).
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 159 | Location 2422-2424 | Added on Friday, June 14, 2013 12:13:13 AM

A second use of maximum heart rate is to compare your actual rate as determined in training to the formula above that predicts maximum heart rate (which generally underestimates the actual maximum heart rate). Athletes who don’t come close to their estimated maximum heart rate could have a problem with their autonomic nervous system, the brain’s control of the heart, blood vessels, or another area.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 160 | Location 2452-2454 | Added on Friday, June 14, 2013 12:16:43 AM

The biggest is stress—specifically, how much stress do you have in other areas of your life? Since stress and anaerobic workouts are basically the same because of the hormone cortisol, the more stress in your life, the less anaerobic training you can perform without overtraining.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 161 | Location 2454-2456 | Added on Friday, June 14, 2013 12:16:59 AM

important factor is time. How much time do you have in the course of the day and week, especially considering the increased need for recovery from anaerobic workout (plus all your other aerobic training)? Remember the
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 161 | Location 2454-2456 | Added on Friday, June 14, 2013 12:17:48 AM

Another important factor is time. How much time do you have in the course of the day and week, especially considering the increased need for recovery from anaerobic workout (plus all your other aerobic training)? Remember the training equation: Training = Work + Rest.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 161 | Location 2458-2460 | Added on Friday, June 14, 2013 12:18:24 AM

The best way to answer the question of how long you should continue anaerobic work is by performing the MAF Test. If you see a slowing of your pace at any time during your anaerobic training phase, it’s time to stop all anaerobic work and return to aerobic base training.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 164 | Location 2494-2505 | Added on Friday, June 14, 2013 12:21:41 AM

Including competitive events, do not exceed two to three anaerobic workouts per week; for most athletes, one to two is sufficient. Most athletes will reach maximum anaerobic benefits after three or four weeks of anaerobic work. Workouts the day before and after an anaerobic workout should be easy aerobic ones, or off days. Never perform anaerobic workouts on two consecutive days. Try to mimic your race environment during anaerobic workouts. This includes running on the road, cycling with a group, or swimming open water. Focus on relaxation and breathing to increase your mechanical efficiency. If you’re uptight and stressed (or fatigued), do an easy workout or take a day off, and try again the next day. Try to do your anaerobic workout in the morning or about the same time as the start of your regular competitions. Be sure to warm-up and cool-down sufficiently. Treat your anaerobic workout mentally and physically as if it were a race. Be sure to eat and drink enough fluid before and after your workout, and during as needed.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 168 | Location 2560-2561 | Added on Friday, June 14, 2013 12:28:16 AM

There are effective ways to help protect yourself from bad stress. So let’s begin by addressing the three main types of stress: physical, chemical, and mental-emotional.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 172 | Location 2615-2623 | Added on Sunday, June 16, 2013 12:10:58 AM

Learn to say “no” when asked to do something you really don’t want to do. Decide not to waste your time worrying about the past or the future. That’s not to say you should ignore the past or not plan for the future, but live in the present. Learn some relaxation techniques, and perform them regularly. The most powerful one is respiratory biofeedback, described in chapter 28. This is especially valuable around the time of competition. When you’re concerned about something, talk it over with someone you trust. Simplify your life. Start by eliminating trivia. Ask yourself: “Is this really important?” Prioritize your busy schedule: do the most important things first, but don’t neglect the enjoyable things. Before getting out of bed in the morning, ask yourself: “What fun things do I have planned for today?” Know your passion and pursue it.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 180 | Location 2721-2749 | Added on Sunday, June 16, 2013 12:25:34 AM

Low energy.This is common especially in the afternoon, but could happen anytime, or all the time. The fatigue can be physical, mental, or both. When the adrenals are too stressed, the body uses more sugar for energy but can’t access fat very well for energy use. This can significantly limit your energy for daily chores, training, or competition. Dizziness upon standing. Standing up from a seated or lying position, or just bending over to pick up something from the floor, can make you dizzy because not enough blood is getting to the head quickly enough. Check your blood pressure while lying down and then immediately after you stand. If you suffer from adrenal dysfunction, you will often notice the systolic blood pressure (the first number) doesn’t rise normally—it should be higher when you’re standing by about six to eight millimeters . Eyes sensitive to bright light. Adrenal stress often causes light sensitivity in your eyes. You may feel the need to wear sunglasses even on cloudy days or have difficulty with night driving because of the oncoming headlights (often misinterpreted as bad night vision). Some people find their nearsightedness (ability to see distances) worsens with adrenal stress. Asthma and allergies. Whether you call it exercise-induced asthma, food allergies, or seasonal allergies, they are all similar symptoms of adrenal dysfunction. Physical imbalance. Problems in the low back, knee, foot, and ankle are particularly associated with adrenal problems. They can produce symptoms such as low-back pain, sciatica, and excess pronation in the foot, leading to foot and ankle problems. Stress-related syndromes. What we call burnout, being stressed out, overtraining, and nervous breakdown are virtually the same and are usually the result of adrenal exhaustion. While occasionally these problems become serious enough to warrant medication or hospitalization, adrenal dysfunction occurs long before this point. Blood-sugar stress. With adrenal dysfunction, the body is unable to properly regulate blood sugar. Symptoms include constantly feeling hungry, being irritable before meals, especially if meals are delayed, and having strong cravings for sweets or caffeine. Insomnia. Many athletes with adrenal dysfunction fall asleep easily (from fatigue) but wake in the middle of the night with difficulty getting back to sleep. This may be due to high levels of cortisol occurring at the wrong time (levels should be low during sleeping hours). Many people say they wake up in the night to urinate, but it’s usually the adrenal problem that awakens them, and then they get the urge to urinate. Rest is a key factor in recovering from adrenal dysfunction. Are you getting at least seven to eight hours each night? If not, you may need more sleep. Adrenal stress increases the need for recovery. Diminished sex drive. This is a common symptom of adrenal dysfunction due to low levels of the hormone DHEA, which makes estrogen and testosterone. Medications such as Viagra just dilates the blood vessels and does not affect the hormones. Seasonal Affective Disorder (SAD). This is a common problem, occurring in the colder months. As the hours of daylight lessen and the temperature drops, many people go into a mild state of hibernation. The metabolism slows and the body and mind become sluggish, sometimes resulting in a mild or moderate depression. (This corresponds with a combination of stresses: the weather, lack of sunlight and vitamin D, and even the start of the holiday season—people don’t eat well, are less active, and weight gain is common.)
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 186 | Location 2844-2845 | Added on Sunday, June 16, 2013 11:35:21 AM

Training = Work + Rest
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 188 | Location 2874-2878 | Added on Sunday, June 16, 2013 11:40:49 AM

Stage 1 or functional overtraining. The onset and earliest stage, very subtle indicators can clue you in that you’re heading for more serious problems. Stage 2 or sympathetic overtraining. Brain and nervous system and hormonal imbalances cause a variety of signs and symptoms. Stage 3 or parasympathetic overtraining. A serious condition, it results in exhaustion, severely affecting the nervous system, muscles, and hormonal levels.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 189 | Location 2886-2887 | Added on Sunday, June 16, 2013 3:19:45 PM

The earliest onset of overtraining can be very elusive. This is an example of a functional problem, often with few, if any, obvious signs or symptoms to let you know something is wrong.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 191 | Location 2923-2924 | Added on Sunday, June 16, 2013 4:58:42 PM

Interestingly, this first stage of overtraining is sometimes accompanied by a sudden, short-lived improvement in competitive performance that may convince one that training is progressing well.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 193 | Location 2945-2950 | Added on Sunday, June 16, 2013 5:01:19 PM

Increasing vulnerability to back, knee, ankle, and foot injuries Abnormal adrenal hormone levels—typically, elevations in cortisol only at certain times of the day or evening, with secondary lowering of testosterone, estrogen, and/or DHEA levels Amenorrhea in women, or secondarily, premenstrual syndrome or menopausal symptoms Reduced sexual desire, with infertility in some cases Mental and emotional stress, including mild depression and anxiety
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 193 | Location 2954-2954 | Added on Sunday, June 16, 2013 5:02:42 PM

A healthy, well-rested body will produce a larger gap and higher HRV than a stressed-out, overtrained body.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 193 | Location 2952-2953 | Added on Sunday, June 16, 2013 5:02:55 PM

HRV is a measurement of the time between each heart beat while resting
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 199 | Location 3039-3041 | Added on Sunday, June 16, 2013 11:48:23 PM

There are two important responses regarding the overtraining syndrome. The first, and most important, is to prevent it from occurring by learning how to get the most out of your training without going over the line. The second is recovering from overtraining if you’re already there.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 199 | Location 3042-3044 | Added on Sunday, June 16, 2013 11:48:40 PM

One key to avoiding the overtraining syndrome is biofeedback, including measuring the resting heart rate, training at your maximum aerobic heart rate, and the MAF Test.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 203 | Location 3100-3101 | Added on Monday, June 17, 2013 12:02:11 AM

Proper diet and stress management are often key components of proper recovery from overtraining.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 203 | Location 3101-3102 | Added on Monday, June 17, 2013 12:02:25 AM

Correcting overtraining often begins by immediately restructuring the training schedule, modifying lifestyle factors including diet and nutrition, and addressing all levels of stress.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 203 | Location 3104-3110 | Added on Monday, June 17, 2013 6:49:19 PM

Training Decrease training time by 50 to 70 percent, or more if necessary. Immediately cease all anaerobic training and competition. A helpful remedy for an overtrained athlete is walking, which can gently stimulate circulation and aerobic muscles and offers mental benefits much like those of meditation. Walking also helps redevelop the aerobic system—the first phase of retraining. Building (or rebuilding) the aerobic base may take three to six months and does not include any anaerobic training or competition. This time period should be sufficient for most athletes in Stages 1 and 2 to recover well. Stage 3 may take much longer.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 204 | Location 3111-3125 | Added on Monday, June 17, 2013 6:51:48 PM

Diet and Nutrition Reduce (or eliminate) all high-glycemic foods, which are mostly processed grains such as most breads and products made from flour, and all sugar and sugar-containing foods. Moderating carbohydrate intake overall can also be helpful as high-carbohydrate diets may further elevate cortisol levels. Consume smaller, more frequent meals to help control blood sugar and cortisol, especially for those with symptoms of depression, fatigue, hunger, and restless sleep. Adequate caloric intake is very important—never get hungry. Include moderate amounts of protein (especially eggs and meats) and healthy fats such as olive and coconut oils, avocados, and nuts and seeds. Overtraining may disrupt the normal balance of fats in the body, causing inflammatory-related injuries. Eliminate the intake of vegetable oils (soy, peanut, safflower, corn), which can promote inflammation. EPA (fish oil) supplements can help reduce inflammation. (If serious inflammation exists, avoid all dairy fats too, including milk, cream, butter, and cheese.) Caffeine consumption may aggravate the overtrained state for many athletes. Avoid stimulants such as coffee, tea, soda, and chocolate (beware of caffeine-containing over-the-counter and prescription drugs). Some athletes can tolerate small amounts of caffeine, but many should avoid it completely. Malabsorption of nutrients is common in overtrained athletes due to the high stress levels causing poor intestinal function. This is especially common in those over the age of forty years. Dietary supplements such as betaine hydrochloride may improve digestion, and L-glutamine can improve
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 205 | Location 3140-3141 | Added on Monday, June 17, 2013 6:53:58 PM

The most important aspect of training, the one most neglected, and the real “secret” in endurance sports, is to individualize your workout and recovery schedules. And by individualize I mean make it personalized.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 205 | Location 3141-3142 | Added on Monday, June 17, 2013 6:54:10 PM

The main goal of training is to develop the ability to compete successfully and without injury or ill health.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 216 | Location 3297-3298 | Added on Monday, June 17, 2013 10:17:10 PM

My first rule for competition is planning.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 217 | Location 3314-3317 | Added on Monday, June 17, 2013 10:18:44 PM

Reduction in training volume and intensity, or both, for a specific period of time previous to competition is called tapering. The most important benefit of tapering is increased recovery, which can improve the function of your brain, muscles, and metabolism. The ultimate goal of tapering is improved performance.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 275 | Location 4211-4211 | Added on Wednesday, June 19, 2013 7:53:29 PM

Other carb no-nos include white rice, fruit juice, and sugar or sugar-containing products, such as desserts.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 282 | Location 4315-4322 | Added on Wednesday, June 19, 2013 10:05:45 PM

Higher Glycemic Foods     Refined flour products: bread, chips, bagels, cereals     Sugar and sugar-containing foods: candy, cookies, soda     Sweet fruits: pineapple, watermelon, grapes, bananas, all fruit juice     Starchy vegetables: potatoes, corn     Lower Glycemic Foods     Unrefined grains: whole rye, wheat germ, high fiber products     Low sugar fruits: apples, peaches, pears, berries, melon     Lentils, beans     All other vegetables
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 284 | Location 4343-4344 | Added on Wednesday, June 19, 2013 10:08:29 PM

Physical fatigue.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 284 | Location 4345-4345 | Added on Wednesday, June 19, 2013 10:08:36 PM

Mental fatigue.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 284 | Location 4349-4350 | Added on Wednesday, June 19, 2013 10:09:05 PM

Blood sugar problems.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 284 | Location 4354-4354 | Added on Wednesday, June 19, 2013 10:09:28 PM

Intestinal bloating.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 285 | Location 4357-4357 | Added on Wednesday, June 19, 2013 10:09:43 PM

Sleepiness.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 285 | Location 4359-4359 | Added on Wednesday, June 19, 2013 10:09:55 PM

Increased body fat.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 285 | Location 4362-4362 | Added on Wednesday, June 19, 2013 10:10:10 PM

Increased triglycerides.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 285 | Location 4365-4365 | Added on Wednesday, June 19, 2013 10:10:49 PM

High blood pressure.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 285 | Location 4368-4368 | Added on Wednesday, June 19, 2013 10:11:16 PM

Depression.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 290 | Location 4442-4444 | Added on Wednesday, June 19, 2013 11:20:29 PM

Eggs (whites and yolk), unprocessed (real) cheeses, heavy (whipping) cream, sour cream Unprocessed meats including beef, turkey, chicken, lamb, fish, shellfish, and others
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 291 | Location 4460-4462 | Added on Wednesday, June 19, 2013 11:22:39 PM

Tomato, V-8, or other vegetable juices such as carrot juice Water Cooked or raw vegetables except potatoes and corn Nuts, seeds, nut butters Oils, vinegar, mayonnaise, salsa, mustard, and spices Sea salt, unless you are sodium sensitive All coffee and tea (if you normally drink it)
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 292 | Location 4466-4472 | Added on Wednesday, June 19, 2013 11:24:21 PM

Bread, rolls, pasta, pancakes, cereal, muffins, chips, crackers, rice cakes, and similar carbohydrate foods Sweets, including products that contain sugar such as ketchup, honey, and many other prepared foods (read the labels) Fruits and fruit juice Highly processed meats such as cold cuts, which often contain sugar Potatoes (all types), corn, rice, and beans Milk, half-and-half, and yogurt So-called healthy snacks, including all energy bars and drinks All soda, including so-called diet types
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 292 | Location 4474-4476 | Added on Wednesday, June 19, 2013 11:25:02 PM

Alcohol allowed: dry wines and pure distilled spirits (gin, vodka, whiskey, etc.) mixed with plain carbonated water, including seltzer. Alcohol not allowed: sweet wines, all beer, champagne, alcohol containing sugar (rum, liqueurs, etc.), or alcohol mixed with sweet ingredients such as tonic, soda, or other sugary liquids.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 298 | Location 4557-4557 | Added on Wednesday, June 19, 2013 11:30:57 PM

fresh fruits are allowed,
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 298 | Location 4557-4558 | Added on Wednesday, June 19, 2013 11:31:05 PM

All fresh fruits are allowed with the exception of those that are high glycemic: large bananas, watermelon, pineapple, and all dried fruit should be avoided.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 309 | Location 4737-4738 | Added on Thursday, June 20, 2013 8:07:30 AM

Based on research, we could estimate that endurance athletes could need up to 1.6 grams of protein per kilogram (2.2 pounds) of body weight each day.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 328 | Location 5008-5018 | Added on Thursday, June 20, 2013 6:05:13 PM

Aspirin or non-steroidal anti-inflammatory drugs improve my symptoms. I have chronic inflammation or “itis” type conditions, such as arthritis, colitis, or tendinitis. I have a history or increased risk of heart disease, stroke, or high blood pressure. I often eat restaurant, take-out, or fast food. I follow a low-fat diet. I often feel depressed. I have a history of tumors or cancers. I sometimes suffer from reduced mental acuity. I have diabetes or family history of diabetes. I am over age fifty. My blood tests show increased triglycerides or cholesterol. I am carbohydrate intolerant. I have seasonal allergies. I suffer from intestinal problems such as diarrhea, constipation, or ulcers.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 329 | Location 5037-5039 | Added on Thursday, June 20, 2013 6:06:58 PM

The good fats are those that nature has provided, including olive oil, coconut oil, and the fats from fish and other animals. The bad fats are the artificial and highly processed ones, such as trans fats and overheated fats in fried foods, all of which can cause serious health problems.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 334 | Location 5106-5109 | Added on Friday, June 21, 2013 8:02:34 AM

When using fats and oils, use only olive oil, butter, coconut oil, or lard for cooking, and primarily olive oil for salads and other dishes. Avoid all vegetable oils and trans fats (hydrogenated or partially hydrogenated). Balance consumption of foods high in omega-6 and omega-3 fats.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 335 | Location 5121-5123 | Added on Friday, June 21, 2013 8:06:54 AM

Foods highest in monounsaturated fats include avocados, almonds, and macadamia nuts, with other nuts and seeds containing moderate amounts. Olive oil is very high in monounsaturated fat and is one of the best oils for both cooking and use on salads or other foods.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 340 | Location 5208-5208 | Added on Monday, June 24, 2013 7:06:17 PM

The highest amounts of A fats are found in many vegetable oils: safflower, soy, corn, peanut, and canola.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 341 | Location 5224-5226 | Added on Monday, June 24, 2013 7:08:39 PM

B fats are highest in dairy products such as butter, cream, and cheese, and in lesser amounts in the fat of meats, egg yolks, and shellfish. However, for most people, the largest source of AA is from A fats, usually from vegetable and other omega-6 oils, creating the potential of significant problems.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 342 | Location 5229-5230 | Added on Monday, June 24, 2013 7:09:42 PM

The C fats are termed omega-3 and are found mostly in cold-water ocean fish, with lesser amounts in beans, flaxseed, and walnuts.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 343 | Location 5245-5246 | Added on Monday, June 24, 2013 11:20:44 PM

First, eat approximately equal amounts of A, B, and C fats in your diet.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 343 | Location 5251-5252 | Added on Monday, June 24, 2013 11:21:37 PM

Limit or avoid the two most common foods that cause an imbalance in fats: vegetable and omega-6 oils and refined carbohydrates, including sugar.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 343 | Location 5254-5254 | Added on Monday, June 24, 2013 11:22:41 PM

Maintain a healthy diet and lifestyle.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 344 | Location 5260-5263 | Added on Monday, June 24, 2013 11:23:55 PM

For cooking, use only olive oil, butter, coconut oil, or lard, and primarily olive oil for salads and other items. Avoid all vegetable and omega-6 oils such as soy, safflower, corn, and peanut, and avoid trans fats. Balance consumption of omega-6 and omega-3 fats.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 346 | Location 5295-5295 | Added on Monday, June 24, 2013 11:27:12 PM

most people are healthier with at least 30 percent fat in their diet. Some
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 353 | Location 5387-5399 | Added on Tuesday, June 25, 2013 11:24:04 PM

Drink water every day, throughout the day—don’t wait until you’re thirsty. Drink smaller amounts every couple hours rather than larger volumes at one time. Have water available at all times, and get into the habit of drinking small amounts all day. Avoid carbonated water as your main source; the carbonation may cause intestinal distress. Learn to drink water without swallowing air—drink slowly and without tilting your head up and back. Air in the stomach is a common cause of distress, especially during competition. Avoid chlorinated and fluoridated water; chlorine can be toxic, and fluoride impairs energy production. An average-sized athlete may need about three to four quarts of water each day, depending on the individual, the types of training, and the environment. Get used to drinking water before and immediately after workouts. When training for more than about an hour, drink small to moderate amounts of water during the workout. About three hours before long, hard, or competitive events, drink at least sixteen ounces of water, and about half that much water about fifteen minutes before the start of activity. During activity lasting more than an hour drink about ten ounces of water every twenty minutes.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 363 | Location 5554-5556 | Added on Wednesday, June 26, 2013 8:32:38 AM

A 6 to 8 percent carbohydrate solution is ideal for most athletes during competition or very long training. This can be made by adding six to eight grams of carbohydrate (approximately one heaping teaspoon), such as honey, to 180 ml (six ounces) of water. For
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 372 | Location 5694-5698 | Added on Wednesday, June 26, 2013 8:51:41 PM

Vegetables and fruits, such as an apple or pieces of carrot and celery Raw almonds or cashews, or almond butter with apple slices Leftovers Plain yogurt and fresh fruit Cheese and fruit A boiled egg Homemade energy bar or healthy smoothie
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 373 | Location 5719-5719 | Added on Thursday, June 27, 2013 8:14:39 AM

eat at least ten servings of vegetables and fruits per day.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 374 | Location 5721-5723 | Added on Thursday, June 27, 2013 8:14:56 AM

For instance, a serving of lettuce might be a cup and a half; a serving of carrots might be one medium carrot; a serving of broccoli is one medium stalk; and a serving of asparagus is five spears. Using
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 375 | Location 5736-5736 | Added on Thursday, June 27, 2013 8:16:42 AM

One of the easiest ways to ensure that you eat enough vegetable variety is to choose them in a rainbow of colors.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 377 | Location 5777-5779 | Added on Saturday, June 29, 2013 10:00:54 AM

The vegetables and fruits researchers think are most capable of preventing cancer and other diseases, including heart disease, are green leafy vegetables, broccoli, brussels sprouts, cabbage, onions, citrus fruit (not the juice), grapes, red wine, green tea, and others.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 403 | Location 6161-6166 | Added on Monday, July 1, 2013 8:06:04 AM

Natural forms of vitamin C and E and lipoic acid. Vegetables and fruits, along with raw almonds, cashews, and sesame seeds, will provide sufficient levels of these nutrients. The amino acid cysteine is even more important and is a component of whey—in powder form it’s a common dietary supplement. Sulforaphan, a sulfur compound in cruciferous vegetables such as broccoli, kale, brussels sprouts, and cabbage, is very potent in helping the body produce glutathione. Two- to three-day-old broccoli sprouts (before their leaves turn green) have the highest levels of sulforaphan (these are easy to sprout at home for use in salads, smoothies, etc.).
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 403 | Location 6172-6173 | Added on Monday, July 1, 2013 8:07:27 AM

a fat imbalance comes the risk of chronic inflammation and pain. The most common problem that causes this imbalance is low levels of omega-3 fat, the best source being from fish oil.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 403 | Location 6179-6179 | Added on Monday, July 1, 2013 7:02:59 PM

A good guide is to use fish oil labeled as containing “0” cholesterol.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 414 | Location 6344-6346 | Added on Monday, July 1, 2013 11:54:32 PM

The most important factor associated with whether you need to take dietary supplements is that you should first focus on obtaining all your nutrients from a healthy diet. Only after you’ve done the best job with your food intake should a dietary supplement be carefully considered.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 419 | Location 6409-6414 | Added on Tuesday, July 2, 2013 8:48:16 PM

Some of the key nutrients the body needs, and some foods containing them, to make glutathione include: Lipoic acid found in spinach, broccoli, peas, brussels sprouts, and many other bitter-tasting vegetables Sulforaphan from broccoli and kale (highest in broccoli sprouts) Gamma tocopherol and alpha tocotrienol from fresh vegetables and raw nuts and seeds The amino acid cysteine, highest in certain animal proteins, especially whey
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 422 | Location 6464-6465 | Added on Thursday, July 4, 2013 8:11:41 AM

The most potent foods that improve pH balance are vegetables and fruits, and to a lesser degree nuts and seeds.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 472 | Location 7227-7228 | Added on Sunday, July 7, 2013 11:32:45 PM

use a moist cloth or towel on the skin with the ice placed on top of it. A
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 472 | Location 7229-7231 | Added on Sunday, July 7, 2013 11:33:27 PM

The ice can be placed in a plastic bag, with smaller pieces of ice working better than large ice cubes. A package of frozen blueberries or peas, or other items in your freezer, may also work just fine. Or you can use a freezer gel pack, but be sure the gel pack is not leaking, as that can be irritating to the skin.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 473 | Location 7239-7240 | Added on Sunday, July 7, 2013 11:35:24 PM

such as the foot, ankle, kneecap, and elbow, and the use of ice has greater potential to cause harm in these areas. Some
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 474 | Location 7253-7253 | Added on Sunday, July 7, 2013 11:36:42 PM

If an area of injury is warmer than the rest of your body, cool it; if it’s cold, heat it.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 474 | Location 7256-7257 | Added on Sunday, July 7, 2013 11:37:20 PM

An excellent alternative is to use a towel soaked in very cold water with the excess water rung out. When not in use, place the towel in the refrigerator to keep it sufficiently cold.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 474 | Location 7259-7260 | Added on Monday, July 8, 2013 8:14:22 AM

Another method of cooling the body is a cold bath.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 474 | Location 7262-7263 | Added on Monday, July 8, 2013 8:14:33 AM

Depending on the temperature of the water, you can keep your foot, leg, or other body area immersed between five and twenty minutes, with less time in colder water.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 486 | Location 7441-7442 | Added on Monday, July 8, 2013 10:25:49 PM

while running, breathe in during three foot strikes (right, left, right) and out during the following four foot strikes (left, right, left, right). During faster running, inhaling on two and exhaling on three foot strikes is effective.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 489 | Location 7493-7496 | Added on Monday, July 8, 2013 10:34:07 PM

Slowly breathe in and feel the abdominal muscles expand outward. Your belly should get bigger during inhalation. Slowly exhale and feel the abdominal muscles tighten and be pulled inward. The belly is more flat on exhalation. During normal breathing, most movement occurs in the abdominal areas, and only slightly in the chest, which expands more with much deeper breathing.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 491 | Location 7515-7518 | Added on Monday, July 8, 2013 11:00:11 PM

This is accomplished by first positioning an arm, leg, or other body part associated with a particular muscle’s action. In this position, the practitioner applies force against the athlete’s force. If the athlete cannot properly maintain resistance, it may indicate abnormal inhibition (“weakness”). In addition, a muscle that functions well does not do so only because it is powerful or strong.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 505 | Location 7728-7730 | Added on Tuesday, July 9, 2013 10:34:42 PM

Fitness can be defined by athletic ability, with the level of fitness associated with the levels of training and competition. But health is very different; it’s the optimal function of all the body’s systems—muscles and bones, organs and glands, heart and lungs, nerves and brain. It
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 517 | Location 7911-7917 | Added on Friday, July 12, 2013 8:13:27 PM

Physical stimulation. Every step we take, each stroke we make, influences many different brain areas significantly. Even a physical massage can provide great stimulation for the brain, as can walking barefoot. Auditory stimulation.The best example is listening to enjoyable music, which may stimulate all the brain’s areas. Visual stimulation.Even taking in the sights during a workout is a great exercise for the brain. Avoid stressful stimulations. Try to keep away from annoying sounds, sights, smells, and environmental factors (such as running or biking in a crowded urban setting, with all that traffic noise and vehicular air pollution).
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 520 | Location 7953-7960 | Added on Friday, July 12, 2013 8:16:33 PM

It’s best performed relaxed, in a lying position, although slightly reclined while sitting is also effective. Place your hands or arms on the middle of the abdomen and keep them relaxed. This sensation and weight provide a biofeedback effect on the diaphragm and abdominal muscles during movement. Close your eyes. Listen to enjoyable, relaxing music—popular or classical. The tunes that are your favorites work best, especially if headphones are used, which keep out distracting noise. Breathe easy and deep. Most people can comfortably, slowly inhale for about five to seven seconds; then, exhale for the same five to seven seconds. If five to seven seconds makes you feel out of breath or dizzy, adjust the time—try three to four seconds during inhalation, for example, and the same for exhalation.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 533 | Location 8167-8168 | Added on Monday, July 15, 2013 6:57:30 PM

Bonking is caused by an inability to burn sufficient fat for energy.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 541 | Location 8290-8291 | Added on Tuesday, July 16, 2013 8:30:36 PM

The three most common obstacles in relation to reducing body fat to healthy levels are carbohydrate intolerance, excess stress, and lack of good nutrition as supplied by a healthy diet.
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The Big Book of Endurance Training and Racing (Philip Maffetone)
- Your Highlight on Page 617 | Location 9451-9453 | Added on Tuesday, July 30, 2013 7:49:32 PM

For many fair-skinned athletes, exposing arms and legs to sunlight for twenty to thirty minutes—more in northern climates and less as you get closer to the equator during high sun (between the hours of 10 AM and 3 PM) throughout the week without sunscreen may be adequate to start the process of building normal vitamin D levels.
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本文 ""The Big Book of Endurance Training and Racing" 读书笔记" 由 K. Huang 首先发表于 xjpvictor's Blog 并以 CC BY-NC 4.0 许可证发布 © 2019
转载注明引用来源 https://blog.xjpvictor.info/2019/08/notes-for-the-big-book-of-endurance-training-and-racing/


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