THE BIG BOOK OF ENDURANCE TRAINING AND RACING
DR. PHILIP MAFFETONE

Table of Contents

Foreword by Mark Allen
Introduction: My Personal Journey on the Road to Endurance

SECTION I
Chapter 1: What Is Endurance?
Chapter 2: Training Your Brain, Muscles, and Metabolism
Chapter 3: Developing Maximum Aerobic Function—How to Get “Heart Smart” When Building Your Endurance Foundation
Chapter 4: The Maximum Aerobic Function (MAF) Test—Getting the Most from Your Body in Training and Racing
Chapter 5: Warming Up and Cooling Down—The Two Key Critical Elements of Every Workout
Chapter 6: Other Aerobic and Anaerobic Training Methods
Chapter 7: Training Stress—the Good, the Bad, and the Ugly
Chapter 8: The Overtraining Syndrome
Chapter 9: “Personalize” Your Training—Less Often Means Success
Chapter 10: Competition—Getting Ready for Race Day
Chapter 11: Training at Altitude—Outdoor and “Indoor” Benefits

SECTION II
Chapter 12: Diet, Nutrition, and Energy—an Introduction
Chapter 13: The Gut—Intestinal Digestion and Absorption of Nutrients
Chapter 14: Carbohydrates and Taking the Two-Week Test
Chapter 15: The Power of Protein—Going Way beyond Building Muscles
Chapter 16: Dietary Fats—Optimal Health and Recovery, and Avoiding Injuries
Chapter 17: Water and Electrolytes—Critical Ingredients for Endurance
Chapter 18: Eating and Drinking Your Way to Better Endurance—The Role of Ergogenics
Chapter 19: Phytonutrients and Going Organic—Eat Your Vegetables and Fruits!
Chapter 20: Dietary Supplements—Beware of What You Put in Your Body!
Chapter 21: Taking Good Care of Your Liver and Kidneys—Detox and pH Balance
Chapter 22: The Training Table—Healthy Recipes, Shopping Guidelines, and Cooking Tips

SECTION III
Chapter 23: Anatomy of an Injury—Physical, Chemical, and Mental
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—Why Death Is the Ultimate Injury and Measures to Prevent It
Chapter 28: Building a Better Athletic Brain
Chapter 29: Burning Off Body Fat and Other Weighty Issues
Chapter 30: Feet First—Understanding the Body’s Structural Foundation
Chapter 31: Fixing Your Feet Starts with the Right Shoes
Chapter 32: The Sun—Vitamin D and Athletic Performance
Chapter 33: Measuring Your Fitness and Health
Chapter 34: Finding a Healthcare Professional

Afterword by Dr. Timothy Noakes
Index