Your First Triathlon

by Friel, Joe

• ISBN13: 9781934030868
• ISBN10: 1934030864
• Edition: 2nd
• Format: Paperback
• Copyright: 2012-04-01
• Publisher: Velopress

Summary

America's top triathlon coach offers a simple 12-week plan that will prepare aspiring triathletes for their first race in just 5 hours a week. This clear and comprehensive book prepares aspiring triathletes for the challenge of their first tri through a simple, 12-week training plan that requires fewer than 5 hours a week. By race day, you'll have the confidence and fitness to enjoy your first triathlon. Your First Triathlonoffers a 12-week training plan for total beginners as well as custom plans for athletes already experienced in swimming, cycling, or running. The easy-to-use plans include achievable swim, bike, run, and optional strength workouts that will slowly but surely build you into a triathlete. As you build endurance, Joe Friel's technique workouts will improve your speed and efficiency. Helpful tips will ensure you'll know how to handle problems like a flat tire, soreness, and how to navigate questions about etiquette in the pool or on a group ride or run. Joe simplifies the complexities of the swim-bike-run sport with his smart advice on gear, how to prepare a transition area, finishing a stress-free swim, and ensuring that race day goes as planned. Joe offers tips on choosing a beginner-friendly triathlon and then walks you through your entire race week covering packet pickup, knowing the course, the pre-race briefing, what to eat for breakfast, check-in and body marking, how to set up your transition area, warming up, what to do in unexpected weather, a smart race plan, and what to do after you've finished your first triathlon. Joe Friel is the coach experienced triathletes trust most. His book The Triathlete's Training Bibleis the best-selling resource in the sport and now his trusted advice is available to help you enjoy your first triathlon.

Author Biography

Joe Friel is the most experienced and trusted coach in triathlon. He has coached competitive and professional triathletes for over 30 years. His previous books include the best-selling Triathlete's Training Bible and Going Long: Training for Triathlon's Ultimate Challenge.

Table of Contents

Acknowledgments	p. xi
Introduction	p. xiii
Your New Challenge	p. 1
Race Distances	p. 3
Choosing and Entering a Race	p. 4
Your First Race	p. 5
Can You Do It?	p. 6
A New Sport (or Three)	p. 7
Your Triathlon Lifestyle	p. 9
Motivation	p. 10
Recovery	p. 12
Weight and Exercise	p. 14
Exercise and Aging	p. 23
Your Nutrition	p. 25
Fueling Before Exercise	p. 26
Fueling During Exercise	p. 29
Refueling After Exercise	p. 35
Eating During the Rest of the Day	p. 37
Your Support	p. 45
Emotional Support	p. 45
Training Support	p. 47
Technical Support	p. 48
Where to Find More Information	p. 50
Your Swimming	p. 53
Flawed Technique	p. 54
Reinforcing Good Technique	p. 56
Where to Swim	p. 58
Swimming Equipment	p. 61
Your Cycling	p. 65
Your Bike	p. 65
Other Cycling Equipment	p. 75
Basic Cycling Skills	p. 80
Bike Safety	p. 86
Your Running	p. 97
Good Running Form	p. 97
Building Fitness for New Runners	p. 99
Staying Healthy	p. 100
Where to Run	p. 103
Running in Hot Weather	p. 105
Running Equipment	p. 107
Your Muscles	p. 111
Getting Stronger	p. 111
Strength Exercises	p. 115
Strength-Training Phases	p. 126
Improving Your Flexibility	p. 129
Your Training Plan	p. 135
Getting Fit: The Big Picture	p. 136
Finding the Right Training Plan	p. 138
What to Do When Things Don't Go as Planned	p. 158
Your Advanced Training Gear	p. 159
Heart Rate Monitors	p. 160
Power Meters	p. 162
GPS Devices	p. 165
Accelerometers	p. 166
Back to the Future	p. 167
Your First Triathlon	p. 169
Race Week	p. 170
The Day Before	p. 170
Race Morning	p. 174
Race Start	p. 183
After the Race	p. 187
Epilogue	p. 189
Workouts	p. 193
Gear Checklists	p. 221
Triathlon Resources	p. 223
Glossary	p. 227
Index	p. 231
About the Author	p. 239
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