...Ironman Preparation by Craig Zelent Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760214-0055 or tricraigz@yahoo.com. This is a training plan that will provide you with a solid foundation for a great racing experience. This is a general guideline. Depending on your skill sets, you will need to make some adjustments. Swim Training: I highly recommend participating in a master’s swim program. To find a program near you, go to www.usms.org. If you need stroke help, then ask the coach to give you feedback. My personal testimonial is that within 4 months of committing to a master’s swim program, my swim times dropped by 15% for all distances. For the typical Ironman triathlete the swim represents only 10-15% of the entire race. You need to prepare for the swim, but allocate your swim training time accordingly. Bike Training: I highly recommend participating in some type of weekly stationary bike workout such as a spin class, using a CompuTrainer or rollers. These workouts usually take about an hour and will be the most beneficial, highest quality hour you will spend on the bike all week. The most important factor in an effective spin class is a knowledgeable, motivated instructor. To max out your speed on the bike, you must do some regular stationary bike workouts. On a personal note, since I have been doing spin workouts my bike performance has improved at least 10%. Half of the race will be spent on the bike. Unless you are a real “ace” on the...
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..., YOU LL K NO W A T T HE F I N I S H L I N E A SP A R T A N G UI D E T O T H E SPO R T O F O B ST A C L E R A C I N G JOE DESENA AND ANDY WEINBERG B 1 , YOU LL K NO W A T T HE F I N I S H L I N E A SP A R T A N G UI D E T O T H E SPO R T O F O B ST A C L E R A C I N G JOE DESENA AND ANDY WEINBERG Spartan Race, Inc. www.spartanrace.com Pittsfield, VT USA Copyright © 2012 by Joe De Sena and Andy Weinberg All rights reserved, Including the right of reproduction in whole or in part in any form. Spartan Race and “You’ll Know at the Finish Line” are registered trademarks of Spartan Race, Inc. Designed by Steven Mosier New York, NY Published by Spartan Press ISBN-13: 978-0615675183 ISBN-10: 0615675182 FOR SP A R T A NS A N D F U T U R E S P A R T A NS E V ER YW H ER E. WE GIVE SPECIAL THANKS TO OUR FAMILIES AND FRIENDS— ESPECIALLY OUR WIVES COURTNEY AND SLOAN, AND OUR CHILDREN JACK, JADE, CHARLIE, GRACE, AND CATHERINE— WHO SUPPORT AND INSPIRE OUR ADVENTURES AND MAKE THE SPARTAN LIFE REAL. 4 T A B LE O F C O N T EN T S 5 FOREWORD PREFACE WELCOME TO OBSTACLE RACING, THE ULTIMATE HUMAN SPORT THE SPARTAN BRAND OF OBSTACLE RACING JOIN THE OBSTACLE RACING COMMUNITY CHAPTER 1. MYTHS AND LEGENDS PRIMAL ELEMENTS: WATER AND LAND, MUD AND FIRE PRECURSOR EVENTS OBSTACLE AND CHALLENGE EVENTS: SKILL, ADVENTURE, AND MUD OBSTACLE RACING AS A FORMALIZED SPORT THE FOUNDING FEW FORGING A NEW SPARTAN LEGACY SPARTAN RACE LORE: IN THE BEGINNING … SPARTAN WARRIOR: JASON...
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...thomas a . meyer How Great companies Get Started in terrible times Innovate! Innovate! How Great Companies Get Started in Terrible Times THOMAS A. MEYER John Wiley & Sons, Inc. Copyright © 2010 by Thomas A. Meyer. All rights reserved. Published by John Wiley & Sons, Inc., Hoboken, New Jersey. Published simultaneously in Canada. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, Inc., 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions. Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose...
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...C h a p t e r 1 Prewriting GETTING STARTED (OR SOUP-CAN LABELS CAN BE FASCINATING) For many writers, getting started is the hardest part. You may have noticed that when it is time to begin a writing assignment, you suddenly develop an enormous desire to straighten your books, water your plants, or sharpen your pencils for the fifth time. If this situation sounds familiar, you may find it reassuring to know that many professionals undergo these same strange compulsions before they begin writing. Jean Kerr, author of Please Don’t Eat the Daisies, admits that she often finds herself in the kitchen reading soup-can labels—or anything—in order to prolong the moments before taking pen in hand. John C. Calhoun, vice president under Andrew Jackson, insisted he had to plow his fields before he could write, and Joseph Conrad, author of Lord Jim and other novels, is said to have cried on occasion from the sheer dread of sitting down to compose his stories. To spare you as much hand-wringing as possible, this chapter presents some practical suggestions on how to begin writing your short essay. Although all writers must find the methods that work best for them, you may find some of the following ideas helpful. But no matter how you actually begin putting words on paper, it is absolutely essential to maintain two basic ideas concerning your writing task. Before you write a single sentence, you should always remind yourself that 1. You have some valuable ideas to tell your reader,...
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