'Coach In A Binder' Ironman Training Program Second Edition is your alternative to having a personal coach. It has been designed to tell you what to do week-by-week in all disciplines - swimming, cycling, running, strength work, stretching, eating, recovery, pre-race taper, and race day itself. The format is easy to follow as you train through the weeks leading up to race day. The art and science of physical training is dynamic. It has always been changing and advancing with new data. So too, this 'Coach In A Binder' has been updated from the first printing. Like the first printing, it is designed to tell you what to do week-by-week in all disciplines - swimming, cycling, running, strength work, as well as stretching, eating, recovery, pre-race taper, and race day itself. Several new workouts and updated strength work are included in this edition. When you're on the beach race morning you want to be confident that you've trained properly, that your body and mind are ready, you have a fuel plan, and a finish is as certain as it can be, given the daunting task at hand. Follow this 'Coach In A Binder' carefully and you'll have a successful, safe, and fun race.