The Winter Athlete

by Ilg, Steve

• ISBN13: 9781555662127
• ISBN10: 1555662129
• Format: Paperback
• Copyright: 1999-02-01
• Publisher: Johnson Books

Summary

Outdoor recreation is attracting more and more participants every year, and winter is no longer seen as an off-season or a time to be shut indoors. Winter sports, once the select domain of ski racers, now attract all outdoor enthusiasts. Cyclists, runners, kayakers, and hikers use winter sports as a catalyst to their off-season fitness. Millions of people across the world tapped into the Winter Olympics and Winter X-Games, skyrocketing the interest in winter sports among young people. The Winter Athlete covers both endurance sports -- Nordic skiing, polar paddling, snowshoeing, winter mountain biking, winter mountaineering, and multisport competition -- and skill sports -- alpine skiing, ice climbing, snowboarding, telemarking. Ilg offers sport-specific training prescriptions, exercise descriptions, nutritional guidance, and photos from his fifteen-year span as a nationally sponsored multisport athlete. As a trainer for many international competitors, Steve Ilg found something missing from traditional conditioning regimens. Believing that real life was more of a dance than a mathematical formula, he saw the need for a more fluid, more human approach to personal coaching. He developed Wholistic Fitness "RM", a five-limbed approach to training that combines cardiovascular and kinesthetic elements with strength, meditation, and nutrition. The perfectly balanced training regimens in The Winter Athlete are appropriate for winter competitors, summer competitors who need to maintain year-round peak condition, and recreational athletes who just want to get outdoors and stay in shape.

Table of Contents

Preface	ix	(2)
Acknowledgments	xi
Introduction	1	(4)
PART I WHOLISTIC FITNESS TRAINING PHILOSOPHY	5	(30)
1. Wholistic Fitness History	7	(4)
2. The Four Lifestyle Principles	11	(18)
Breath and Posture	13	(8)
Mindfulness	21	(4)
Appropriate Action	25	(1)
Practice	26	(3)
3. The Five Fitness Disciplines	29	(6)
PART II THE FIVE WHOLISTIC FITNESS DISCIPLINES	35	(78)
4. Kinesthetic Training	37	(8)
5. Strength Training	45	(10)
6. Cardiovascular Training	55	(18)
7. Meditation	73	(14)
8. Nutrition	87	(26)
PART III PRESEASON TRAINING ACTIVITIES	113	(66)
9. General Training Overview	115	(4)
10. Preseason Climbing	119	(10)
11. Preseason Inline Skating and Skiing	129	(8)
12. Preseason Road Cycling	137	(12)
13. Preseason Mountain Biking	149	(8)
14. Preseason Roller Skiing	157	(6)
15. Preseason Running	163	(10)
16. Preseason Yoga	173	(6)
PART IV PRESEASON TRAINING PROGRAMS	179	(22)
17. The Green Tara Strength Phase Program	181	(10)
18. The Perfect Power Phase Program	191	(10)
PART V WINTER SPORTS WISDOM	201	(32)
19. Cold Weather Fabrics and Gear	203	(10)
20. Cold Weather Safety	213	(6)
21. Questions and Answers from Students	219	(14)
PART VI SPECIALIZATION TRAINING PROGRAMS FOR ENDURANCE SPORTS	233	(96)
22. Nordic Skiing: Track Skiing (Classic and Skate Style)	235	(12)
23. Nordic Skiing: Ski Touring	247	(12)
24. Polar Paddling	259	(14)
25. Sport Snowshoeing	273	(18)
26. Winter Mountain Biking	291	(14)
27. Winter Mountaineering (and Winter Camping)	305	(12)
28. Winter Multisport Competition	317	(12)
PART VII SPECIALIZATION TRAINING PROGRAMS FOR SKILL SPORTS	329	(70)
29. Alpine Skiing	331	(14)
30. Area Telemark Skiing	345	(18)
31. Ice Climbing	363	(20)
32. Snowboarding	383	(16)
PART VIII APPENDICES	399	(66)
A. Two Wholistic Fitness Flexibility Routines	402	(13)
Short Form	402	(3)
Medium Form	405	(10)
B. Wholistic Fitness Strength-Training Movements	415	(36)
Lower Body	415	(7)
Upper Body	422	(21)
Midsection	443	(8)
C. Wholistic Fitness Strength-Training Techniques	451	(4)
Stimulative Phase Techniques	451	(1)
Recovery Phase Techniques	452	(3)
D. Nutrition: A Few Wholistic Fitness Recipes	455	(4)
E. Glossary	459	(4)
F. Bibliography	463	(2)
About the Author	465