Free PDF IronFit Secrets for Half Iron-Distance Triathlon Success: Time-Efficient Training For Triathlon's Most Popular Distance, by Don Fink
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IronFit Secrets for Half Iron-Distance Triathlon Success: Time-Efficient Training For Triathlon's Most Popular Distance, by Don Fink
Free PDF IronFit Secrets for Half Iron-Distance Triathlon Success: Time-Efficient Training For Triathlon's Most Popular Distance, by Don Fink
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About the Author
Don and Melanie Fink of IronFit® (IronFit.com) have trained athletes on five continents to personal records and breakthrough performances. The author of Be IronFit, 2nd Ed.: Time-Efficient Training Secrets for Ultimate Fitness and Mastering the Marathon: Time Efficient Training Secrets for the 40-plus Athlete (both from Lyons Press), Don has raced more than thirty Iron-distance triathlons, Ultraman, and other contests and has recorded age-group victories and course records. Melanie has raced 12 Iron-distance races, Ultraman, and has age group and overall victories in triathlon, running and open water swimming competitions throughout the world.
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Product details
Paperback: 256 pages
Publisher: Lyons Press (January 14, 2014)
Language: English
ISBN-10: 0762792930
ISBN-13: 978-0762792931
Product Dimensions:
6 x 0.7 x 8.9 inches
Shipping Weight: 14.9 ounces (View shipping rates and policies)
Average Customer Review:
4.7 out of 5 stars
64 customer reviews
Amazon Best Sellers Rank:
#298,779 in Books (See Top 100 in Books)
I think the most useful reviews are ones in which the product in question was actually tested. This is why I waited until after my half ironman before writing this review. I did Steelhead 70.3 less than a week ago and I’m happy to report that, using only this book (and never having done a half iron before), I utterly destroyed even my most optimistic goals! I’m still on cloud 9 just thinking about it! For a little background, I’m a middle of the pack age-grouper and have done about 4 olympics and 12 or so sprints so, as you can see, I’m no Dave Scott. My Oly PR is 2:57 and I trained hard for that using a personalized online program. So, let’s cut to the chase. Here are the pros and cons of this awesome book:Pros:1) It has everything you need in one short and simple book. Besides the training programs (3 of them), there are sections on heart rate training, specific swim workouts, strength training, stretching, core work, transitions, nutrition, race day fueling/hydration, equipment, technique, mental aspects, recovery, injury prevention, missed workout adjustment, adjusting the programs for tune up races, etc. Like I said, it has everything. And it’s all very clearly explained.2) It’s time-based instead of miles-based. This makes time management for busy people like us much easier. Of course, If you’re slow, you may not achieve the distances you should be so some adjustment may be required (for example, starting the program early to build you fitness). This is what I did which I’ll explain later.3) It’s designed with a great degree of flexibility built right in. I used the “intermediate†program which includes 2 rest/slide days. These “slide†days and where they occur are the key. Every Friday and Monday are rest/slide days. To quote the book: “…use them to slide your rest days forward or back one day to better fit your training schedule...â€. At first, I thought 2 days of rest/slide was one too many and thought I would use the Monday rest/slide session for an extra swim workout. It turns out that the slide days were crucial in maintaining consistency. I missed very few workouts because I could do it on a slide day when life got in the way (which it always does).4) It is heart rate based. Be careful with this one. Initially, I used a formula which underestimated my max heart rate by a wide margin. This made for some painfully slow workouts. Only when I actually measured my max HR using one of the protocols described in the book (I did the 5k run protocol) did my workouts become appropriately challenging. Don’t worry, they explain everything you need to know about the zones and all that.5) Brick sessions. I thought the bike-run bricks proved to be useful come race day. I was used to the feeling of running right off the bike. Not everyone agrees with the utility of brick sessions but I thought they helped. Some are very long, though. For example, the intermediate program calls for a 4 hour 15 min bike workout followed immediately by a 45 min run. I usually cut the run short (but don’t tell the Finks!!).6) Intervals, hill repeats, and other hard sessions. While not super fun, I feel that these really helped increase my speed and strength. Don’t skip them.7) There are 3 full training programs to choose from. These are the “just finishâ€, the intermediate, and the competitive programs. I chose the intermediate program because I wanted to more than “just finish†and the competitive program looked like a bit much. It turns out that the intermediate program was pretty time consuming and intense in my opinion (but you ARE training for a half ironman after all!) However, I would choose it again. It’s also laid out in a very easy to understand format (unlike other some other programs that have multiple codes for workouts written in a complex spreadsheet-like format).8) There are only 2 swim sessions per week in the intermediate program. This could be a con depending on your philosophy. I view the swim as something to complete in a reasonable time without being exhausted. If you hope you rock the swim, you may want to add another swim session (on a slide day perhaps) or do the competitive program (which includes the option of a 3rd swim session). But the 2 per week swim worked for me and my goals. It worked out to about 5000 yds/week. I suppose you could do more yardage while sticking to 2 sessions/week if you’re worried.Now for some cons:1) Only 2 swim sessions per week is not enough according to some folks but it fit my goals nicely. (see above).2) Some of the bike and run workouts are longer the other half iron training program I’ve seen. The longest run was 2:15 (about 14 miles for me) and the longest bike was 4:15 (about 70 miles). Still, come race day, I felt more than ready because of it. It’s the first time during a tri that I wasn’t wondering why the hell am I doing this and when is it gonna be over. However, I did experience some hip pain near the end of the program so maybe it was a lot for my body to handle. Long story short, listen to your body.3) It’s not personalized. I was worried about this one since I’ve purchased custom plans from the internet in the past with pretty good results. “How could a program from a book compare to an expensive, personalized program from a real coach?†I wondered. Well, from this experience, it compares very favorably and for a truckload less money. You could buy an aero helmet with the money you save.Just one additional point. I was a bit rusty since I slacked so bad in the off season, so I decided to do the first week of the intermediate program for a month to prepare myself for the 16 week program. This turned out to be a very good idea. So I essentially turned this 16 week program into a 20 week program. You may not need to do that but I thought I would just throw it out there.In summary, this book was exactly what I needed to prepare for my first ever half ironman. I highly recommend it. I would have been happy with 6:20 but my secret dream goal that I didn’t anyone about was to break 6hrs. I demolished even my dream goal by 20 solid minutes! I never felt so great after a tri in my life. If you got through this review, then you’ll have no problem with a half ironman. I hope it helped and may you demolish your dream goal too!
The book is very easy to understand, and the workouts don't require a decoder to figure out (I purchased another, rather large, triathlon book and gave up after trying to interpret one week worth of workouts). I chose the Intermediate plan based on my background and my time availability to train as the book suggested. I liked the idea of having everything mapped out for me in a simple format. However; I discovered during training what I believe to be the one large flaw of the Intermediate plan - there are no true recovery weeks! The first 8 weeks are building up to 4:15 ride & 2:15 run, then during weeks 9-14 the weekend workouts alternate between A) 4:15 ride + brick run on Saturday with a 1:45 run on Sunday and B) 3:15 ride and brick run Saturday with a 2:15 run on Sunday. So each week when the long ride goes down by an hour, the long run goes up by a half hour, and vice versa. It's either a longer ride or a longer run with no cut back until week 14 when taper begins. While I've only done 3 sprints and one olympic distance triathlon in the past few years, I have a decent endurance background (17 marathons & 4 ultra marathons since 2005), and I know that overtraining can become a huge reality without much needed time to recover and absorb the training. Needless to say, once I got to week 12 of this plan, I started to feel like I was falling off the ledge and was starting to doubt whether I could make it to the start line of race healthy.When compared the Intermediate with the Just Finish plan in the book, there was a huge difference between the two, which made me think something was amiss with the Intermediate plan. I finally had an Ironman certified coach I know review the plan and they confirmed that it was definitely lacking in recovery weeks and also added there is overall too much volume at low intensity. The coach also suggested that the twice-weekly brick workouts that start from the beginning of the plan will actually do the athlete a disservice as bricks should be incorporated in the second half of the plan since they can add significantly to fatigue. I immediately had the coach write me a plan for the final four weeks of my training (which I am still in).So while overall the information contained in the book is good, and I recommend it as simple reading with a lot of helpful information, I feel that the training plans contained within might not be for everyone, especially those of us who may need recovery weeks. Perhaps eventually they will consider revising this in a future edition. More is not always better.
Don Fink's book is the best "How to" book in triathlon that I have read. It is an easy read and yes, it does have the obligatory real people stories that are the fillers in a "How to" book, but Don is a master at simplicity and he gets it. What he gets is what people want (well, what I want) in a triathlon "How to" book: Simplicity, explanations of why and guidelines; lots of guidelines. Don Fink puts it all together in a clear and concise read that includes a "competitive, intermediate and just to finish" workout plan. Is it for everyone, well, if you are an age-grouper who chooses to self-coach, then YES, it is for everyone. I have also read Don's book called Be Iron Fit. This book parallels Be Iron Fit in simplicity but varies in ways that matter when racing the Half Iron distance. You can choose to modify the training programs in the book to suit your own needs or goals but still use his simplistic approach as a guide. Probably the best thing I liked about the Iron Fit program, which returns in this book is the regularity of the workouts, week after week. He varies the intensity and duration but every Monday is off or slide day, Tuesday is a run, Wednesday is a bike/run etc. Other trainers weekly programs have you varying from week to week. As an age group triathlete and someone who works 9-5 every day, routine is something I can plan for, with my family, workout partners and work. Excellent book that I would highly recommend to any self coached triathlete.
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