Table of Contents
Preface
Acknowledgments
PART 1: MIND AND BODY
Chapter 1 Mental Fitness: Dreams, Goals, Missions | Training Your Head
Chapter 2 Physical Fitness: Your Triathlon Potential | Philosophy of Training | Purposeful Training | Training Technology
PART 2: TRAINING FUNDAMENTALS
Chapter 3 Basic Training Concepts: Training Principles | Frequency, Duration, and Intensity | Volume | Dose and Density | Training Load | Supercompensation | Fitness, Fatigue, and Form
Chapter 4 Training Intensity: Measuring Intensity | Intensity Reference Points | Setting Training Zones | Intensity Distribution
PART 3: PURPOSEFUL TRAINING
Chapter 5 Getting Started: Dreams, Goals, Objectives, and Purposes | Assessment | Training Preparation
Chapter 6 Building Fitness: What Is Fitness? | Abilities | Determining Limiters | Abilities and Training
PART 4: PLANNING TO RACE
Chapter 7 Planning a Season: Periodization of Training | Your Annual Training Plan
Chapter 8 Planning a Week: Step 7: Schedule Weekly Workouts | Weekly and Daily Training | Workout Specifics
Chapter 9 Planning Alternatives: Linear Periodization Alternatives | A Simple Solution
PART 5: STRESS, REST, AND RECOVERY
Chapter 10 Training Stress: Risk and Reward | Overrearching and Overtraining | Injury and Illness
Chapter 11 Rest and Recovery: Morning Warnings | Quick Recovery | Planned Recovery | Race-Week Rest and Recovery | Transition-Period Rest and Recovery
PART 6: THE COMPETITIVE EDGE
Chapter 12 Speed Skills: Efficient Movement | Skill Development | Swim Skills | Bike Skills | Run Skills
Chapter 13 Muscular Force: Neuromuscular Training | Muscle | Plyometric Training | Strength Training | Periodization of Neuromuscular Training | Concurrent Training
Chapter 14 The Training Diary: Planning with a Diary | What to Record | Training Analysis | Race Analysis
Epilogue
Appendix A: Annual Training Plan Template
Appendix B: Swim Workouts
Appendix C: Bike Workouts
Appendix D: Run Workouts
Appendix E: Combined Bike-Run (“Brick”) Workouts
Glossary
Bibliography
Index
About the Author