If you're like most endurance athletes, you're concerned about your weight. You know that every extra pound slows you down.
Now the author of Racing Weight can help you get a jump on next season. 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 dropping unwanted pounds using the proven strategies of the Racing Weight program. Zero in on your racing weight through improved diet quality, balanced 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.
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
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