Racing Weight: How to Get Lean for Peak Performance 2009电子书下载地址：
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《Racing Weight: How to Get Lean for Peak Performance》简介：
Endurance athletes are weight-conscious and given the miles and hours spent training, there’s a lot at stake. Weighing in just five or ten pounds over the ideal weight can dramatically impact race results. Author Matt Fitzgerald shows athletes how to identify their optimal weight and body composition to realize their goals. This 5-step plan to get lean is the key to faster racing and better health. With tools to improve diet, manage appetite, and time important nutrients, Racing Weight will inspire and equip athletes to make the subtle changes they need to start their next race at their optimal weight.
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.
《Racing Weight: How to Get Lean for Peak Performance》目录：
Acknowledgments .......................................................................................vii
Introduction ....................................................................................................1
1 Body Weight, Body Fat, and Endurance Performance ...................... 9
2 How to Determine Your Optimal Performance Weight...................21
3 Tracking Your Progress........................................................................39
4 Seasonal Considerations ......................................................................53
5 Sport-Specific Racing Weight Considerations..................................69
6 Guidelines for Beginners......................................................................83
7 Improving Your Diet Quality ..............................................................93
8 Balancing Your Energy Sources......................................................... 111
9 Nutrient Timing...................................................................................131
10 Managing Your Appetite.....................................................................147
11 Training for Racing Weight ............................................................... 165
12 What the Pros Eat............................................................................... 185
13 Endurance Fuel .................................................................................. 203
14 The Role of Supplements....................................................................235
Appendix: Recommended Strength Exercises for
Endurance Athletes ............................................................................249
References .................................................................................................. 271
Index............................................................................................................279
About the Author.......................................................................................288
《Racing Weight: How to Get Lean for Peak Performance》：评价
"This companion to Matt Fitzgerald'sRacing Weightoffers 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 Guideoffers 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 ofThe Triathlete's Training BibleandThe 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
Begin losing 5, 10, or 20+ pounds in 4, 6, or 8 weeks!
A companion toRacing Weight, the best-selling weight-loss book for endurance athletes
If you're like most endurance ath letes, you're concerned about your weight. You know that every extra pound slows you down.
Now the author ofRacing Weightcan help you get a jump on next season. Matt Fitzgerald'sRacing Weight Quick Start Guideapplies all the principles of his best-selling bookRacing Weightin 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.
TheRacing Weight Quick Start Guidewill accelerate your season goals so you'll be racing leaner and faster than ever before.
Matt Fitzgeraldis the author ofRacing 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 toMen'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.
About the Author
Matt Fitzgeraldis the author ofRacing 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 toMen'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.
《Racing Weight: How to Get Lean for Peak Performance》读者评论：
I have been searching and hoping to find a book that covers this topic. And HERE it is, like an early Christmas present! There are so many books out there about nutrition, but they are not written for people who train their behinds off 6-7 days a week.
I love the way this book talks about WHEN to eat and how that affects your body.
I am happy Matt included different specifics for different endurance sports. This is not just a running book. It's for rowers, cyclists, triathletes, and anyone who knows what its like to workout for over an hour.
I think that knowing and understanding some of the science behind what happens to your body when you work out and when you eat helps to stay committed to getting to "racing weight".
Plus, I've always wondered what the top athletes really eat...and now I know. It's all here, and it couldn't come at a better time for me since I happen to be in the middle of training for the Boston Marathon and struggling to lose these last stubborn 15 lbs.
This book is helping me understand why the pounds are there, why they stay there, and how to shed time...I can't wait :)
Fitzgerald is a great training resource, and I was very excited to get this book as weight is not addressed enough in the sport of running and how it can affect performance.
Unfortunately, he does fall back into some of the party-line statements about diet and calorie consumption that have been outdated or completely disproved.
For instance, he touts the discredited theory that muscle burns 40-50kcal per pound whereas fat only burns 3-5kcal. This factors heavily into his argument for being lean rather than just light, but it IS NOT TRUE. Muscle does burn more calories, but the two numbers are more like 4-6kcal/lb for muscle and 3-5kcal/lb for fat. It is a small difference overall.
And he also touches on nutrient timing for performance, which is GOOD. But he too easily slips into saying that you can also change up the times of the day that you eat in order to lose more weight. Also, not so much.
So... not a bad book and it addresses an underrepresented topic, but check sources and make sure that you really trust what he is saying before committing 100% to his statements.
Like many other books on cycling fitness, I picked up Racing Weight purely do to advertising within Velonews. I really had minimal expectation and figured that this book would layout the obvious points that many others do at each publication. The first thing that caught my attention was the second chapter entitled, "How to Determine Your Optimal Performance Weight". Noticing that it was just a mere 21 pages from the beginning, I resisted the urge and started on page one. Unlike many other writers, Matt Fitzgerald kept my interest peaked as he explained the five steps outlined in Racing Weight. My eagerness to jump to page twenty-one was set to rest as I began highlighting information just in the introduction.
Chapter Two continued information that I have been looking for since my first cycling event over a decade ago. My calculation of what I felt would be a good "weight" was close, but the concept of BMI had only been a reading that I saw on the three hundred dollar Tanika scale that sits on my bathroom floor, not something that I would train towards. Though I had to read chapter two twice, to gain a firm grasp of the concepts, I walked away with the ability to log onto TrainingPeaks and enter a season goal, based on knowledge and research, not a blind assumption on my part. I now know my BMI Goals. Notice I did not talk weight goals, why not, read Chapter Two and you too will be thinking is this manner.
Matt continues his book by articulating the five steps to achieve this Optimized Weight. The steps are simply improving your diet, balancing your energy sources, timing your nutrition, managing your appetite and training right. Though this information is sporadically found in other books, Racing Weight lays them out concisely and provides a simple means of calculation, unlike other books trying to account for the number of calories in that last Mocha. Matt's methodology looks at food in a more holistic view, based on quality not on strictly counting. Yes, that Snicker's has carbs but should it really be counted as part of the typical 60-20-20 carb, fat, and protein ratio?
Matt finishes off the book with a chapter showing what a professional athlete consumes, a chapter giving the recipe of some "Endurance Fuel", and finally the obligatory appendix on some strength exercises. I am looking forward to trying some of the recipes. Matt also includes a very informative chapter on the roles of supplements, which many cyclists will find interesting.
All in all, Racing Weight is well written and a fast read. Mine is now littered with highlights, notes, and sticky flags and will become part of my daily reference library. This is necessary read for all amateur cyclists who desire to take their training and racing to the next step.
I'm a 46 yo female cyclist, 5 ft 3 and had 15 lbs to shed. I wanted to get back into amateur bike racing after 3 years off due to job changes and a series of knee injuries. I kept coming back to this book because of the positive reviews. I'm glad I did! Excellent program and I have already recommended to several of my biking friends.
After 4 weeks on the program I have dropped 10 pounds and feel MUCH stronger on the bike. I've also lost most of my desire for sweets and other junk food - the eating plan the author lays out is very satisfying and easy to follow (besides being super-healthy). It turned out I was seriously undercutting my calorie and carb needs as a lot of women do - I was training 10 hours a week on the bike and eating 1300 calories/day (with few carbs) and not losing weight. And I was getting seriously tired and frustrated. I decided to follow the Racing Weight plan (and the high-volume cyclist training plan in the Quick Start guide) since nothing else seemed to be working. I cleaned up my eating, added in another ~600 cal a day (mostly high quality carbs), and trained a little differently (added HIIT but kept hours on the bike the same). Wow, what a difference and after only 4 weeks!
I'm going to follow the plan through week 6 (at least) and possibly week 8 to see where that takes my weight. As the author states in the book, my best racing weight may actually be a bit lower than what I had thought.
My only wish - that the author would create additional training plans for cyclists as he has for runners. His Quick Start plan has worked so well that I'd like to continue using one of his plans after my 8 week weight loss cycle!
I just finished reading this book, and while I do like the general concept of the book, I did not like that the author gives incomplete information with the hope of cross selling his other books, telling you that you can buy his other book to get the detailed diet of the generalities he explains in this book
Also I felt that the book is incomplete in the help you receive with the DQS scoring by food type, where foods are assigned points by type and frequency of consumption during the day, a twist on the weight watchers system where food is also assigned points, but weight watchers gives you many pages listing foods and their points, here you get a guideline where you must categorize all food in seven types and a very small sample of foods and their score, but there are dozens of food I eat I am still unsure how to grade after reading the book, and I get the impression under his system 100% Natural Honey woud be graded to be the same as a Milkey Way Chocolate.
He provides the diet for some endurance athletes but he fails to grade them under the DQS system, that could also be good practice for people starting with his system.
So now I feel that unless I buy the quickstart guide, and his upcoming cookbook I will not be fully able to benefit from this book.
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跑步减肥瘦身//www.nduoke.com/weight-loss
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