Table of Contents

Title Page
Copyright Page
FOREWORD
PREFACE
INTRODUCTION— - My Personal Journey on the Road to Endurance
Section ONE - Building Your Endurance Foundation
CHAPTER 1 - WHAT IS ENDURANCE?
CHAPTER 2 - TRAINING YOUR BRAIN, MUSCLES, AND METABOLISM
CHAPTER 3 - DEVELOPING MAXIMUM AEROBIC FUNCTION—
CHAPTER 4 - THE MAXIMUM AEROBIC FUNCTION (MAF) TEST—
CHAPTER 5 - WARMING UP AND COOLING DOWN—
CHAPTER 6 - OTHER AEROBIC AND ANAEROBIC TRAINING METHODS
CHAPTER 7 - TRAINING STRESS—
CHAPTER 8 - THE OVERTRAINING SYNDROME
CHAPTER 9 - “PERSONALIZE” YOUR TRAINING—
CHAPTER 10 - COMPETITION—
CHAPTER 11 - TRAINING AT ALTITUDE—
Section TWO - Diet and Nutrition
CHAPTER 12 - DIET, NUTRITION, AND ENERGY—
CHAPTER 13 - THE GUT—
CHAPTER 14 - CARBOHYDRATES AND TAKING THE TWO-WEEK TEST
CHAPTER 15 - THE POWER OF PROTEIN—
CHAPTER 16 - DIETARY FATS—
CHAPTER 17 - WATER AND ELECTROLYTES—
CHAPTER 18 - EATING AND DRINKING YOUR WAY TO BETTER ENDURANCE—
CHAPTER 19 - PHYTONUTRIENTS AND GOING ORGANIC—
CHAPTER 20 - DIETARY SUPPLEMENTS—
CHAPTER 21 - TAKING GOOD CARE OF YOUR LIVER AND KIDNEYS—
CHAPTER 22 - THE TRAINING TABLE—
Section THREE - The Importance of Self-Care and Injury Prevention
CHAPTER 23 - ANATOMY OF AN INJURY—
CHAPTER 24 - REHABILITATING AND SELF-ASSESSING YOUR PHYSICAL INJURY
CHAPTER 25 - MUSCLE BALANCE AND IMBALANCE
CHAPTER 26 - THE PAIN GAME AND HOW TO CONTROL IT
CHAPTER 27 - FIT BUT UNHEALTHY—
CHAPTER 28 - BUILDING A BETTER ATHLETIC BRAIN
CHAPTER 29 - BURNING OFF BODY FAT AND OTHER WEIGHTY ISSUES
CHAPTER 30 - FEET FIRST—
CHAPTER 31 - FIXING YOUR FEET STARTS WITH THE RIGHT SHOES
CHAPTER 32 - THE SUN—
CHAPTER 33 - MEASURING YOUR FITNESS AND HEALTH
CHAPTER 34 - FINDING A HEALTH-CARE PROFESSIONAL
AFTERWORD
INDEX