Racing Weight Quick Start Guide: A 4-Week Weight Loss Plan for Endurance Athletes

by Matt Fitzgerald CISSN

Overview

If you're like most endurance ath ­letes, you're concerned about your weight. You know that every extra pound slows you down.

Matt Fitzgerald's Racing Weight Quick Start Guide applies all the principles of his best-selling book Racing Weight in a detailed set of weight-loss training plans. You will devote 4 to 8 weeks to starting a weight loss of 5, 10, or 20+ pounds.

Lose weight quickly by following a schedule of high-intensity workouts and strength training as well as a menu of calorie-restricted, high-protein meals and snacks. Low-volume and high-volume plans make it possible for cyclists, runners, and triathletes with a wide range of experience to maintain their training levels. Replace fat with muscle while keeping your appetite in check.

Once you've hit your quick start weight-loss goals, you will continue drop ­ping unwanted pounds using the proven strategies of the Racing Weight program. Zero in on your racing weight through improved diet quality, bal ­anced macronutrient levels, proper timing of meals and snacks, appetite management, and training for lean body composition.

The Racing Weight Quick Start Guide will accelerate your season goals so you'll be racing leaner and faster than ever before.

Product Details

ISBN-13:	9781934030721
Publisher:	VeloPress
Publication date:	01/01/2011
Series:	Racing Weight Series
Pages:	240
Sales rank:	631,979
Product dimensions:	6.00(w) x 8.90(h) x 0.80(d)
Age Range:	16 Years

About the Author

Matt Fitzgerald is the author of Racing Weight, the first book on weight loss for endurance athletes, and numerous other books on running, triathlon, nutrition, and weight loss. He has been a contributor to Men's Fitness, Men's Health, Outside, Runner's World, Bicycling, Running Times, Triathlete, Women's Running, and other sports and fitness publications. Fitzgerald is a featured coach on TrainingPeaks.com and Active.com. He is a certified sports nutritionist (CISSN) licensed by the International Society of Sports Nutrition. He lives and trains in San Diego, California.

Table of Contents

Acknowledgments vii

Introduction 1

1 Targeting Your Racing Weight 7

2 The Racing Weight System 17

3 Quick Start Plan Overview 33

4 Quick Start Meals and Snacks 43

5 Quick Start Meal Plans 63

6 Quick Start Training 83

7 Training Plans for Cyclists 113

Low-Volume Training Plans 115

High-Volume Training Plans 115

8 Training Plans for Runners 157

Low-Volume Training Plans 159

High-Volume Training Plans 177

9 Training Plans for Triathletes 203

Low-Volume Training Plans 205

High-Volume Training Plans 231

10 Putting It All Together 265

About the Author 277

Editorial Reviews

"This companion to Matt Fitzgerald's Racing Weight offers a detailed set of integrated nutrition, training, and weight-loss plans geard to help you lose weight quickly." — Canadian Running magazine

"Racing Weight Quick Start Guide offers a fast, safe, and thoughtful way to lose weight and still maintain your base level of fitness. " — Tri Juice

"I highly recommend reading Racing Weight even if you don't need to lose any excess poundage. You'll come away with a better understanding of your physiology and also of food." — Joe Friel, founder of TrainingBible Coaching and author of The Triathlete's Training Bible and The Cyclist's Training Bible

"Racing Weight is the first book written exclusively about an issue that is very important to runners—eating and training properly to get to the start line of the peak race with the right body composition for running fast." — Letsrun.com

"Reaching an ideal weight for endurance sports is important, but doing it the right way is even more important. Matt Fitzgerald provides scientific and sound advice for anyone trying to achieve their racing weight." — Scott Jurek, 7-time winner of the Western States Endurance Run and 2-time winner of the Badwater Ultramarathon

"Fitzgerald is a fountain of information on current research studies and findings from the sciences of healthy nutrition and exercise performance." — Ultrarunning magazine

"Sports nutritionist Matt Fitzgerald lets us in on his no-diet secrets that can help endurance athletes get leaner, stronger, and faster." — Men's Fitness

"Fitzgerald is going to go down as one of the most competent and prolific authors of books for serious runners covering just about every legitimate aspect of the all-important runner's lifestyle." — Letsrun.com

"Racing Weight answers the difficult questions athletes often have about dieting, including how to handle the off-season. The book gives readers a scientifically backed system to discover your optimum race weight, as well as five steps to achieve it." — Triathlete magazine

"A crash course on how endurance athletes should think about food." — LAVA magazine

"Even if you are already a lean machine, you'll likely still learn something from Racing Weight. From how to determine your optimum weight, to improving your diet and training around it, to controlling your appetite and making your own fuel—it's all in this book." — BikeRadar

From the Publisher