The Complete Guide to Competitive Walking: Racewalking, Power Walking, Nordic Walking and More!

DEDICATION ...................................................................................................................................................... III
FOREWORD.......................................................................................................................................................... V
PREFACE ............................................................................................................................................................ VII
CONTENTS ...........................................................................................................................................................IX
SECTION I: BEFORE GETTING STARTED..................................................................................................... 1
CHAPTER 1: FROM SAHELANTHROPUS TO SUZUKI: A NOT-SO-BRIEF HISTORY OF COMPETITIVE WALKING ..... 3
CHAPTER 2: WHY WALK? ...................................................................................................................................................14
CHAPTER 3: SHOES AND EQUIPMENT................................................................................................................................18
CHAPTER 4: BASICS OF ENDURANCE PHYSIOLOGY.........................................................................................................28
CHAPTER 5: NUTRITION AND HYDRATION.......................................................................................................................33
CHAPTER 6: WHERE TO TRAIN...........................................................................................................................................41
CHAPTER 7: SAFETY..............................................................................................................................................................46
SECTION II: TECHNIQUE ................................................................................................................................55
CHAPTER 8: THE EVOLUTION OF COMPETITIVE WALKING TECHNIQUE....................................................................57
CHAPTER 9: MORE ON THE RULES.....................................................................................................................................68
CHAPTER 10: IMPROVING “REGULAR” OR POWER WALKING TECHNIQUE ................................................................74
CHAPTER 11: RACEWALKING TECHNIQUE.......................................................................................................................78
CHAPTER 12: HOW DO YOU LEARN A NEW TECHNIQUE?............................................................................................93
CHAPTER 13: COMMON TECHNIQUE PROBLEMS AND HOW TO FIX THEM.............................................................102
CHAPTER 14: NORDIC WALKING ....................................................................................................................................107
CHAPTER 15: ULTRA-WALKING......................................................................................................................................111
SECTION III: TRAINING FOR SPECIFIC CHALLENGES......................................................................... 115
CHAPTER 16: BASIC TRAINING........................................................................................................................................122
CHAPTER 17: THE SPRINTS: 1,500 METERS TO 5 KILOMETERS .............................................................................131
CHAPTER 18: MIDDLE DISTANCES: 8K – 10 MILES.......................................................................................142
CHAPTER 19: “SPEED-ENDURANCE” RACING: 20K – 25K ........................................................................................152
CHAPTER 20: “THE WALL”: 30K – 35K........................................................................................................................160
CHAPTER 21: 40K, MARATHON & 50K .........................................................................................................................165
CHAPTER 22: ULTRA RACES: 50 MILES – 100 MILES/24 HOURS..........................................................................175
CHAPTER 23: PARIS-TO-ALSACE AND OTHER MULTI-DAY RACES..........................................................................182
CHAPTER 24: NATIONAL SENIOR GAMES DOUBLE: 1,500M FOLLOWED BY 5K ...................................................189X
CHAPTER 25: THE HUNTSMAN WORLD SENIOR GAMES 1,500; 3,000; 5,000M TRIPLE..................................193
CHAPTER 26: US MASTERS CHAMPIONSHIPS DOUBLE: 5,000M FOLLOWED BY 10K .........................................196
CHAPTER 27: WMA CHAMPIONSHIPS TRIPLE: 5,000M TRACK, 10K ROAD, 20K ROAD WALKS.....................198
CHAPTER 28: WMA CHAMPIONSHIPS DOUBLE: 10K ROAD WALK FOLLOWED BY 20K ROAD WALK.............203
CHAPTER 29: PORTLAND-TO-COAST RELAY RACE .....................................................................................................205
CHAPTER 30: DISNEY’S “GOOFY” AND “DOPEY” CHALLENGES.................................................................................210
CHAPTER 31: THE OLYMPIC-DOUBLE! 20K FOLLOWED BY 50K .............................................................................213
CHAPTER 32: THREE-DAY CHARITY WALKS AND FOUR-DAY “MARCHES”............................................................217
CHAPTER 33: WALKING IN TRIATHLONS ......................................................................................................................224
SECTION IV: SUPPLEMENTAL TRAINING ...........................................................................................................231
CHAPTER 34: FLEXIBILITY TRAINING ............................................................................................................................233
CHAPTER 35: STRENGTH TRAINING AND CORE WORK ..............................................................................................241
CHAPTER 36: MENTAL TRAINING...................................................................................................................................251
CHAPTER 37: WALKING: THE INJURY-FREE SPORT?..................................................................................................259
CHAPTER 38: TRAINING TOOLS ......................................................................................................................................266
CHAPTER 39: FUNDRAISING.............................................................................................................................................272
SECTION IV: RACING!................................................................................................................................... 279
CHAPTER 40: RECONNAISSANCE AND ACCLIMATIZATION .........................................................................................281
CHAPTER 41: TAPERING...................................................................................................................................................287
CHAPTER 42: TRAVELLING TO YOUR EVENT................................................................................................................292
CHAPTER 43: THE PRE-COMPETITION ROUTINE ........................................................................................................295
CHAPTER 44: PACING AND RACING STRATEGIES.........................................................................................................298
CHAPTER 45: COURSE LOGISTICS ...................................................................................................................................302
CHAPTER 46: POST-RACE RECOVERY............................................................................................................................310
CHAPTER 47: FINISH LINE THOUGHTS ..........................................................................................................................315
SECTION V: APPENDICES............................................................................................................................ 317
APPENDIX I: TRAINING SCHEDULE DEFINITIONS & ABBREVIATIONS......................................................................319
APPENDIX II: PACE CHART ...............................................................................................................................................321
APPENDIX III: SAMPLE FUNDRAISING LETTER.............................................................................................................324
APPENDIX IV: SAMPLE CORPORATE SPONSORSHIP LETTER......................................................................................325
RESOURCES ..........................................................................................................................................................................326
INDEX ....................................................................................................................................................................................330