The Big Book of Endurance Training and Racing

The best source of choline in the diet is egg yolks.

Some vegetables, however, contain moderate to high amounts of carbohydrates and therefore warrant discussion here. Among the higher-carbohydrate vegetables are corn and potatoes, which should be eaten sparingly, if at all.

In addition, avoid all powders that have been isolated, caseinated, or hydrolyzed. These products are touted as being highest in protein—which is true, but at the expense of being highly processed and containing MSG. Those marked “concentrated” are the least processed of the powders and are an acceptable part of a healthy diet. Egg-white powder is

In my experience, fasting triglyceride levels over 100 mg/dl may be an indication of a carbohydrate-intolerance problem (even though 150 and above is considered abnormal).

Your brain, muscles, and metabolism have a limit on what they can gain from a given individual anaerobic workout. And I do mean limit: forty-five minutes for high-stress activity such as running, sixty to ninety minutes for other activities like cycling, skating, and swimming.

should sprint the last several hundred yards of your run. This is a recipe for disaster because, even though your muscles are warmed up, you now put them back in high gear with more stress, requiring even more of a cool-down. The most important reason for a cool-down is that it begins a key process of recovery from the workout. The cool-down slowly

Because of the presence of both protein and fiber, the glycemic index of red beans and other legumes remains relatively low for a carbohydrate food. In addition, other legumes may have even lower glycemic effects. Overall, because of their composition, most beans, including lentils, have a moderate glycemic effect, and are a good alternative to ref

Most importantly, and one of the key factors regarding the MAF Test, is that if you don’t make progress during this base-building period or, if after some improvements, your MAF Test begins to worsen, it usually indicates there is a problem with your training, diet, stress management, or another factor impairing your aerobic system. This should ser

Another option is to ride on a flat course and see how fast a pace you can maintain while holding your heart rate at your maximum aerobic level. This works best in a velodrome or indoors on a training apparatus. As you progress, your speed should increase. If you start at 18 mph, for example, following a three-month period of building aerobic base,