First Triathlon

by Watson, Lance

• ISBN13: 9781841261164
• ISBN10: 1841261165
• Format: Paperback
• Copyright: 2010-10-15
• Publisher: Meyer & Meyer Sport

Summary

You've made the decision and now you're committed - you're going to compete in your first triathlon. So what do you do now? First Triathlon is the ultimate guide for anyone thinking of or about to compete in their very first triathlon endurance event. Packed with expert advice, and easy-to-understand illustrations, it shows you how to prepare - physically and mentally - for the challenge, all the way from the initial training through to completion of your first race.

Author Biography

\Lance Watson has been the driving force behind Olympic champions, Ironman champions and many successful endurance athletes for over twenty years. He is a certified National Coaching Institute "Master Coach".

Table of Contents

Preface: Welcome to Your New Adventure!	p. 8
Sure Steps to Big Goals	p. 10
What Is Triathlon?	p. 10
Basic Planning and Preparation	p. 13
Logistics and Equipment	p. 14
Assessing Your Fitness and Skills	p. 15
Assessing Your Life Schedule for Training	p. 16
Goal Setting	p. 20
Getting Set Up	p. 22
The Swim	p. 23
The Bike	p. 24
Time Trial versus Road Bike	p. 24
The Run	p. 28
Triathlon Racing Gear and Other Helpful Items	p. 30
How to Train with Expertise and Confidence	p. 31
Develop Good Habits	p. 32
Workout Logistics	p. 32
Executing the Session	p. 34
Training Energy Systems for Improvement	p. 35
Training by Perceived Exertion	p. 38
Table of Rate of Perceived Exertion	p. 39
Self Talk and Visualization	p. 39
Training to Be Great	p. 42
Technical Aspects of Swim, Bike and Run	p. 43
The Unique Challenges of Open Water Swimming	p. 44
Be the Best Cyclist You Can Be	p. 47
Run Like the Wind	p. 52
Transition Training	p. 58
Bike-Run Brick Training	p. 59
Personal Coaching, Online Programs, and Clubs	p. 61
Online Programs	p. 63
Hiring a Personal Coach	p. 64
Clubs	p. 66
Getting Ready to Race	p. 67
Tapering	p. 68
On Site Excitement!	p. 68
Race Day Tips	p. 69
Setting Up Transitions	p. 70
How to Be a Great Racer	p. 72
Visualization and Imagery	p. 73
Fine-tuning Your Program	p. 75
Sport Nutrition Basics	p. 75
Eating to Feel Well	p. 76
Fueling to Train	p. 79
How to Carry Liquids and Gels	p. 81
Eating Post-workout	p. 81
Stretching	p. 82
Training Plan Overview	p. 85
Key Training Tips	p. 86
Training Program Terminology and Explanations	p. 87
Other Plan Considerations	p. 89
Your 16-week Training Guide: Weeks 1-4	p. 91
Week 1	p. 92
Week 2	p. 94
Week 3	p. 96
Week 4	p. 98
Did You know?	p. 99
Your 16-week Training Guide: Weeks 5-8	p. 100
Week 5	p. 102
Week 6	p. 104
Week 7	p. 106
Week 8	p. 108
Did You Know?	p. 110
Your 16-week Training Guide: Weeks 9-12	p. 111
Week 9
Week 10	p. 114
Week 11	p. 116
Week 12	p. 118
Did You Know?	p. 119
Your 16-week Training Guide: Weeks 13-16	p. 120
Week 13	p. 121
Week 14	p. 122
Week 15	p. 124
Week 16	p. 126
Did You Know?	p. 127
You Did It! Now What?	p. 128
Post-race Recovery	p. 129
Race Recovery Checklist	p. 130
Learning from Your Race: Debriefing	p. 131
Post-race Checklist for Learning	p. 133
Moving On and Up: New Goals	p. 134
Final Thoughts	p. 136
Acknowledgements	p. 138
Photo Credits	p. 144
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