07

New Titles - January 2017

This manual covers the following:

GSX-R1000K9 988cc 2009 GSX-R1000K10 988cc 2010 GSX-R1000K11 999cc 2011 GSX-R1000K12 999cc 2012 GSX-R1000K13 999cc 2013 GSX-R1000K14 999cc 2014 GSX-R1000K15 999cc 2015 GSX-R1000K16 999cc 2016

Paperback 270 x 210mm 288pp 1000 b&w 100 colour illustrations

ISBN: 978 1 78521 345 8 Book No: 6345 Haynes RRP: £24.99 Pub Month: January 2017

Suzuki GSX-R1000 (09 to 16) by Matthew Coombs

Consisting of swimming, cycling and running, triathlon has vastly increased in popularity over the past five years and is now one of the most popular ways of getting fit in the UK. Most people approach the sport with experience of one discipline and then master the other two over time. This all-encompassing manual looks at each sport separately before combining all three in preparation for competitions, such as the gruelling Ironman. Covering everything from nutrition and motivation to injuries and conditioning training, with specific advice for women and children, this Haynes Manual will encourage readers to train, compete and gain a real sense of achievement!

Triathlon Manual How to train and compete successfully by Sean Lerwill

Paperback 270 x 210mm 240pp 472 colour illustrations

ISBN: 978 1 78521 119 5 Book No: H6119 Haynes RRP: £14.99 Pub Month: January 2017

Triathlon

Sean Lerwill

How to train and compete successfully

Haynes

Manual

Sean Lerw ill

Triath lon

M anual

Haynes Publishing Sparkford, Yeovil, Somerset BA22 7JJ, UK Tel: +44 (0) 1963 440635 Website: www.haynes.com

ISBN 978 0 85733 856 3 £12.99 rrp

Interest in triathlon has vastly increased in recent years and this is now one of the most popular ways of getting fit. Most people approach the sport with experience of one discipline and then master the other two over time.

This all-encompassing manual is aimed at both newcomers who have decided to give triathlon a go, and those who have already tried one or two triathlons and wish to improve. It looks at each sport separately before combining all three in preparation for competitions at all levels, from local sprint triathlons to gruelling Ironman events.

Covering everything from nutrition and motivation to injuries and conditioning training, the Triathlon Manual will encourage readers to train, compete and gain a real sense of achievement.

n Planning: weekly training programmes to fit around a working day, individual and combined sessions, s ason designs, phases and periodisation.

n Training the mind: how to stay motivated and achieve your goals.

n Energy systems: how the combination of the three systems aids a triathlete throughout all stages and lengths of triathlons.

n Conditioning: strength training, stretching and functional conditioning.

n Competitions: sprint, indoor and Olympic triathlons, the Ironman.

n Injuries: stress, over-training and recovery techniques.

Sean Lerwill is author of the Running Manual and the Royal Marines Fitness Manual for Haynes. He has written numerous fitness articles for newspapers, magazines and websites, including The Independent, Men s Fitness, Men s Running and Men s Health.

H5856

Triathlon Haynes

Manual Running Manual How to run

➜ Forefoot strikers The other 20% of runners are forefoot strikers. This simply means that the ball of their foot is the first part of the foot to

strike the ground. Due to the heel being missed out of the foot

strike, these runners have a slight forward lean to their style and take short, quick steps. Their cadence is therefore slightly quicker than in heel striking (which is a good thing).

Speed of legs Your leg speed should be fast (high cadence), perhaps faster than you might expect for a long slow run. A higher cadence will allow you to run faster as you become fitter. Many runners make the common mistake of thinking that bouncing gives them more air time, which makes them feel less tired. This may be true, but the air time actually wastes energy on upward propulsion instead of forward propulsion, meaning that your run will take you longer. The opposite is actually advisable: cut down the bounce, which will in turn reduce the time your feet are in contact with the ground and make you run faster. However, you may fatigue quicker. Regardless, bouncing isn t a good running technique and isn t advisable.

Feet leading the legs The legs should be led by the knees rather than the feet. The foot landing in front of the knee is how we humans run naturally downhill, because it acts as a brake to slow us down. The same is true if the foot lands in front of the body on the flat, braking the body and thus wasting built-up forward momentum.

Knee lift Dependent on the type of running being trained for, knee lift is very important. Sprinters require higher knee lift to increase power, so that when the leg is driven downwards into the ground it propels the body forward faster and harder. For a distance runner, however, knee lift should be low, as it s more efficient so will burn less energy, which in turn delays fatigue.

Breathing Whether you re an Olympic athlete or a first-time runner, when you run you get out of breath. This is because as our body moves faster it requires more oxygen. With any exercise, running included, our muscles need more energy, and the body meets this need by supplying them with oxygen-rich blood, which allows oxidative glycolysis (a method of making energy) to take place.

Most of us breathe in a ratio matching our speed, and do this without conscious thought. We mostly breathe in a 2:2

rhythmic ratio, ie two steps as you inhale, and two more steps as you exhale. Breathing in a 3:3 ratio often occurs for a slow run, whereas very fast running can mean a 2:1 or even a 1:1 ratio, although a 2:2 is still much more common.

Furthermore, most runners naturally breathe through both the nose and the mouth, neither nose nor mouth being considered more correct . Top coaches suggest whatever is natural to you and works best, and believe that adjusting your breathing pattern won t make you a better runner. Simply put, breathing is a natural process, and so is getting out of breath!

Common gait mistakes Tension If any part of the body is overly tense or rigid, then precious energy is being wasted. A relaxed running style will make you faster and, more importantly, ensure you last longer. The most common mistakes are tensing the neck and jaw, especially when working hard; clenched fists or rigid knife hands are also common mistakes. Try to avoid these at all costs relaxed hands, relaxed forearms and a relaxed jaw ensures natural breathing.

Arms Like all running styles, what feels natural is best. Therefore swing the arms naturally like pendulums for distance running. Unless you re sprinting, when power generation is required, there s no need to force the movement. Furthermore, any arm swing, whether you re sprinting or running long-distance, should be at the side of the body and not across the chest. Swinging across the chest can restrict breathing and cause imbalance.

Exhaling as the left foot strikes is most common, and is

believed to help avoid a stitch, whereas breathing out

on the right foot is thought to encourage a stitch.

54 55

Foot strike

➜ Heel strikers The majority of all runners (around 80%) are heel strikers meaning that the first part of the foot to strike the ground is the heel. Following this, the foot rolls on to the toes to push off into the next stride. Core strength and stability is particularly important when heel striking, as it protects the back. Therefore heel strikers should ensure the abs are tight, which keeps the torso upright, spine straight and core engaged.

Hips The hips should be straight on and should not rotate overly. In theory they should stay in line with the shoulders, but for some runners, particularly women, this can be difficult. Additionally, they should only move forward in the same plane as the run. Sideways movement (swinging of the hips) is unnecessary and will only slow you down.

Shoulders As difficult as it may be, the shoulders must stay relaxed. This is often very difficult for bodybuilders and sportsmen. The problem is that rigid shoulders rotate the upper body in the opposite direction to the hips, which therefore slows the pace, wastes energy and can cause unsteadiness all of which lead to a slower run.

Posture A natural relaxed posture is one of the most important things to remember as a runner; the key is to stay upright and not to slouch. However, as the core gets tired this can be extremely challenging. The key is to train the core with specific conditioning exercises to ensure it doesn t let you down during runs (see Chapter 11).

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Running Manual Warm-up, cool-down

9 10

Abdominal stretch

Calf stretch Hip fl exor stretch ITB stretch (best performed with a foam roller)

Back stretch

➜ A form of iliotibial band stretch can be achieved by performing the quadriceps stretch described above and then raising the foot of the lower leg and hooking it over the knee of the upper leg. Repeat for the opposite leg. Stretch should be felt down the outside of the leg closest to the fl oor

➜ Lie fl at on your front and place hands under the shoulders as if you re going to do press-ups. Push down through the hands as if performing a press-up but don t allow the hips and legs to rise off the fl oor, ie rotate through the lower back. Try to straighten the arms as far as possible without raising your hips off the fl oor. Stretch should be felt through the abdominals at the front of the lower torso.

➜ Lie fl at on your back, arms outstretched to your sides as if on an imaginary crucifi x. Take one leg across the body (for example the right leg) and try to get the foot of that leg as far up towards the opposite hand as possible. To increase the stretch, allow the left hand to touch the right shoulder. Repeat on the opposite side. Stretch should be felt around the middle of the spine.

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11 Standing groin stretch

6

7

8

Separate stretch sessions

To really make the most of developmental stretching, it s worth planning-in some specifi c stretching sessions. Yoga classes are often a good way of increasing fl exibility, especially if you re not good at motivating yourself for stretching sessions. Otherwise 20 30 minutes sat on the fl oor in front of the TV performing a number of maintenance stretches is an easy alternative.

➜ Pushing with straight arms against a wall or partner, place one foot in front of the other about shoulder-width apart. The rear leg should be straight, front leg bent. Your body should be at an angle of about 45°. Force the heel of the rear leg into the fl oor. To increase the stretch, move the rear leg further away from the body without bending it. Repeat stretch for opposite leg. Stretch should be felt at back of rear lower leg.

➜ Kneel on the fl oor, then step forward with the right foot into a lunge-like position with the left knee rested on the fl oor. Place your hands on your hips and gently push the hips forward. Repeat stretch for opposite leg. Stretch should be felt at the top of the thigh, in the hip of the forward leg.

➜ Stand with feet 1½ times shoulder-width apart. Take hold of your ankles and place your elbows on the insides of your knees. While keeping the back straight, feet on fl oor and hands on ankles, use the elbows to push through the knees, fl attening the legs out and stretching the groin. You should feel a stretch on the inside of both legs.

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£12.99 / US$21.95 / CAN£25.95

UPDA TE

UPDA TE

UPDA TE

FEBRUARY

First trialled in Europe in the spring of 1945, but formally introduced into British Army service in December 1946, not only is the Centurion one of the most important tanks in the history of the British armoured fighting vehicle/(AFV), but it is also one of the most significant post-war Western tanks. Between 1946 and 1962, 4,423 Centurions were built in 13 basic marks and numerous variants, with the chassis also adapted for several other AFV roles. A small number of the Beach Armoured Recovery Version (BARV) served with the British forces during the Iraq War of 2003, some 58 years after the Centurion first entered service!

Centurion Main Battle Tank Manual 1946 to present - An insight into the design, construction, operation and maintenance of the British Army s most successful post-war tank by Simon Dunstan

Hardback 270 x 210mm 160pp 100 b&w, 150 colour illustrations

ISBN: 978 1 78521 057 0 Book No: H6057 Haynes RRP: £22.99 Pub Month: February 2017

Owners Workshop Manual 1946 to present

CENTURION MAIN BATTLE TANK

An insight into the design, construction, operation and maintenance of the British Army s most successful post-war tank