Arrow and Ironman have similar stories

Triathlon for women - entry & Olympic distance. The guide for training and competition

2nd edition February 2011,
160 pages,
colored, paperback

ISBN 978-3-89899-611-2, Meyer and Meyer Fachverlag
16.95 €

"Triathlon for Women" accompanies women on their successful path to triathlon. In addition to the introduction to this fascinating endurance discipline, it is about the training as well as the entire preparation for the short triathlon distances. Beginners, who prefer the “Everyone-WOMAN distance” of 500 meters swimming, 20 kilometers cycling and 5 kilometers running as well as the Olympic distance with 1.5 kilometers swimming, 40 kilometers cycling and 10 kilometers running, will find out about women-specific topics how

  • Differences - including differences in motivation - between men and women
  • Exercise and Pregnancy
  • Exercise during menstruation
  • Anorexia Athletica (sports anorexia)

In addition, everything you need for swimming, cycling, running and alternating training, for competitions, for regeneration, for nutrition, for strengthening and stretching and for the important control of success.

The team of authors:

  • Dr. Marlies Penker is a very committed Carinthian triathlete with an Ironman best time of 9:53:58 hours. Furthermore she holds the marathon record of Carinthia with 2:45:21 hours. Due to her dissertation on questions of motivation in the Ironman, she is a proven expert on this complex of topics. Born in 1973, the triathlete has been fascinated by triathlon since 1999. www.marlies-penker.at
  • Dr. Hermann Aschwer is a triathlete who has been actively involved in the development of non-stop endurance triathlon for 25 years. The author has dealt with the fascinating sport of triathlon in 15 sports books that appear worldwide and in numerous specialist publications. Due to his well-known clear way of writing and presentation he has become a trainer, training companion and motivator for a large number of athletes. He himself has completed nearly 250 triathlon competitions and several hundred running, cycling, swimming and duathlon competitions worldwide, including numerous marathons and 35 Ironman competitions.
  • Both authors - Marlies with 32 years in 9:53:58 hours, Hermann with 46 years in 9:55:01 hours - interestingly enough, they have almost exactly the same Ironman best time. It is similar with the marathon times of 2:45 hours for Marlies and 2:44 hours for Hermann.

Table of Contents

  • Preface by Univ.-Prof. Dr. August Fenk
  • Preface by Prof. Georg Kroeger
  • 1 Introduction
  • 2 women are different
    • 2.1 The physical differences between women and men
    • 2.2 Women in Endurance Sports - A Brief Historical Review
    • 2.3 Women are endurance miracles
    • 2.4 Women, sport and pregnancy
    • 2.5 Interview with Dr. Meike Hoffmeister and the gynecologist Andreas Portmann
  • 3 The "four" disciplines in triathlon
    • 3.1 The first discipline - swimming as a "starter"
    • 3.2 The second discipline - cycling as the "main menu"
    • 3.3 The third discipline - running as a "dessert"
    • 3.4 The fourth discipline - change as an "intermediate course"
  • 4 The triathlon training
    • 4.1 Training for the every woman triathlon distance
      • 4.1.1 April training month
      • 4.1.2 Training month May
      • 4.1.3 June training month
      • 4.1.4 Training month of July
      • 4.1.5 My triathlon day
      • 4.1.6 August training month
    • 4.2 Training for the Olympic distance
      • 4.2.1 Typical training errors
      • 4.2.2 Challenge: Olympic triathlon
      • 4.2.3 Helpful exercise variable: the heart rate (HR)
      • 4.2.4 Further training tips for swimming
      • 4.2.5 Further training information for cycling
      • 4.2.6 Bike training in the preparation period
      • 4.2.7 Further training tips for running
      • 4.2.8 Further training information for the change
      • 4.2.9 Twelve weeks until the Olympic triathlon
    • 4.3 Training for ambitious triathletes
      • 4.3.1 The annual plan
      • 4.3.2 Year-round training
    • 4.4 Exercise during menstruation
    • 4.5 Strengthening
    • 4.6 Stretching
    • 4.7 regeneration
    • 4.8 Overtraining and Injuries
    • 4.9 Success control
      • 4.9.1 Subjective feeling
      • 4.9.2 Pulse changes
      • 4.9.3 Changes in the BMI value
      • 4.9.4 Reduction of your own body fat percentage
      • 4.9.5 Endurance test according to Cooper
      • 4.9.6 Improvement of swimming, running and cycling times
      • 4.7.7 Exercise ECG
      • 4.9.8 Advantages of a success control
  • 5 The diet
    • 5.1 Proper nutrition helps
    • 5.2 Proper fluid intake
    • 5.3 Eating before training
    • 5.4 Drinking and eating after training
    • 5.5 Luxury foods
    • 5.6 Balanced diet for triathletes
    • 5.7 Aneroxia athletica (sports anorexia)
  • 6 Amazing Motivation Differences Between Women and Men
    • 6.1 The starting and continuing sports motifs
    • 6.2 How do women and men differ in their motives?
      • 6.2.1 The motives for attractiveness
      • 6.2.2 The motives for feeling
      • 6.2.3 The health motives
      • 6.2.4 The motives for meaning and self-realization
      • 6.2.5 The social motives
  • 7 What's next?
  • attachment
    • further reading
    • Photo / picture credits