THE BOOK. The Author BECOME AN IRONMAN CHERIE GRUENFELD. ISBN

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1 THE BOOK Become an Ironman is a treasure trove of deeply insightful training and racing wisdom hard-won during the course of amateur triathlete Cherie Gruenfeld's fourteen-year Ironman career. Its purpose is to provide the reader with a rich collection of insider tips, techniques and expertise. Written in a straightforward, easily readable style, Become an Ironman is designed to deliver the most information in the fewest words possible and is not intended to duplicate all of the expert advice available from professional coaches and training manuals, but rather to enhance it. This guide is targeted at both shorter-distance athletes who are ready to step up and those who have already participated in an Ironman and want to improve their performance. The Author Cherie Gruenfeld did her first Ironman at the age of 48 and went on to become one of the most decorated master's triathletes in the world. She has won her age group at the World Championships in Kona seven times and was the first woman over 55 to break the twelve-hour barrier. In 2000 she was honored by the World Triathlon Corporation as its "Female Age Grouper of the Year. BECOME AN IRONMAN As a 7-time Ironman World Champion, a coach, and a wonderful woman, Cherie Gruenfeld is the best person in the sport to speak of this race. This book is a joy to read. It offers the perfect balance of clear, practical data along with electrifying inspiration. Ian Murray Triathletix, USAT 2006 Coach of the Year There are many books out there, but none of this quality. Gruenfeld's deep love of this sport comes through on every page. She'll make you fall in love with it, too. If this book doesn't make you want to try an Ironman, nothing will. Greg Welch Ironman Hall of Fame, 4 Time Triathlon World Champion No matter if you are an Ironman Virgin or Veteran, this is a must read. Cherie puts you inside the heart and soul of Ironman, which will help insure your success on race day. Thanks, Cherie, for sharing your passion and helping all Ironman athletes get to the finish line. CHERIE GRUENFELD Mike Reilly - The Voice of Ironman ISBN is a registered trademark of World Triathlon Corporation $ US/ 12.95/$ CDN

2 Become an Ironman An Amateur s Guide to Participating in the World s Toughest Endurance Event

3 Portions of this book first appeared in the author s column on A version of Part VII was originally written by the author for the book Triathlon for Women: A Mind-Body-Spirit Approach for Female Athletes, by Lisa Lynam (Meyer & Meyer, 2006) and is reprinted here with her kind permission.

4 Ironman Edition BECOME AN IRONMAN An Amateur s Guide to Participating in the World s Toughest Endurance Event by Cherie Gruenfeld e3 Meyer & Meyer Sport

5 is a registered trademark of World Triathlon Corporation British Library Cataloguing in Publication Data A catalogue record for this book is available from the British Library Cherie Gruenfeld, Become an Ironman Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2008 ISBN All rights reserved, especially the right to copy and distribute, including the translation rights. No part of this work may be reproduced including by photocopy, microfilm or any other means processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher by Meyer & Meyer Sport (UK) Ltd. Aachen, Adelaide, Auckland, Budapest, Graz, Indianpolis, Johannesburg, Maidenhead, New York, Olten (CH), Singapore, Toronto Member of the World Sport Publishers' Association (WSPA) Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany ISBN

6 CONTENTS 5 Contents INTRODUCTION Why? In the Arena PART I FIRST THINGS FIRST Getting Started Do I Need a Coach? PART II THE ROAD MAP Analyzing Last Season to Have a Better Next Season Setting the Race Calendar The Course Allocating Your Workout Time for a Great Season Periodization Make It Work for You PART III TRAINING THE BODY Faster Is Better: Swimming Faster Is Better: Biking Faster Is Better: Running The Brick/Transition Run Final Tune-up for Ironman PART IV TRAINING THE MIND Using Your Head Visualization Workouts for Mental Preparation The Ironman Run: It s a Mind Game

7 Photo: Bakke-Svensson/WTC

8 PART V CHECKING PROGRESS Is Your Training Program Working for You? PART VI REST: THE KEY INGREDIENT Work + Recovery = Peak Performance CONTENTS 7 PART VII SOMETIMES IT HURTS Injuries Happen PART VIII RACE DAY Critical Success Factors for a Great Ironman Breaking It Down Something for Nothing PART IX: THE OFF-SEASON Ironman Recovery What to Do When There s Nothing to Do EPILOGUE A View From the Race Course Kona Memories Kona People Acknowledgements Photo & Illustration Credits Cover Photo: Cover Design: Inside Photos: Cherie & Lee Gruenfeld Jens Vogelsang see captions

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