Your First Triathlon: Race-Ready in 5 Hours a Week

Overview

Joe Friel is the top coach in triathlon and his book Your First Triathlon is the best-selling book for beginner triathletes. This clear and comprehensive book makes preparing for sprint and Olympic triathlons simple and stress-free. Joe Friel's practical training plan takes fewer than 5 hours a week, giving aspiring triathletes the confidence and fitness to enjoy their first race.

Your First Triathlon offers a 12-week training plan for total beginners as well as custom plans for...

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Your First Triathlon, 2nd Ed.: Race-Ready in 5 Hours a Week

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Overview

Joe Friel is the top coach in triathlon and his book Your First Triathlon is the best-selling book for beginner triathletes. This clear and comprehensive book makes preparing for sprint and Olympic triathlons simple and stress-free. Joe Friel's practical training plan takes fewer than 5 hours a week, giving aspiring triathletes the confidence and fitness to enjoy their first race.

Your First Triathlon offers a 12-week training plan for total beginners as well as custom plans for athletes experienced in running, cycling, or swimming. Four easy-to-use plans include achievable swim, bike, run, and optional strength workouts that will gradually but surely build anyone into a triathlete.

Joe offers helpful advice to simplify the complexities of the swim-bike-run sport. Even a total novice will learn commonsense tips and tricks to navigate packet pickup, set up a transition area, fuel for race day, finish a stress-free swim, and ensure that race day goes as smoothly as planned.

Joe Friel is the coach experienced triathletes trust most. His book The Triathlete's Training Bible is the best-selling triathlon training resource and now his trusted advice is available to help beginners enjoy their first triathlon experience.

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Editorial Reviews

From the Publisher
"Any new triathlete would greatly benefit from this book, and if you were to buy just one book for your first triathlon, this would be the one!" — TriNewbies.com

"Joe takes the fear out of doing a first triathlon." — Barb Lindquist, 2004 USA Olympic Team

"If you are looking to get off to a great start in this sport, you have come to the right place!" — Siri Lindley, Triathlon World Champion

"Whether you're a beginning triathlete or a seasoned pro, Joe Friel is the utmost authority on triathlon training." — Ryan Bolton, 2000 USA Olympic Team

 

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Product Details

  • ISBN-13: 9781934030868
  • Publisher: VeloPress
  • Publication date: 4/1/2012
  • Edition description: Second Edition
  • Edition number: 2
  • Pages: 256
  • Sales rank: 221,957
  • Product dimensions: 5.90 (w) x 8.90 (h) x 0.70 (d)

Meet the Author

Joe Friel's TrainingBible Coaching company is one of the most respected and successful in endurance sports. Joe has been training endurance athletes since 1980, including national champions, world championship contenders, and Olympic athletes in road cycling, mountain biking, triathlon, and duathlon. Joe is an elite certified USA Triathlon and USA Cycling Coach and holds a master’s degree in exercise science. Joe is a featured columnist for VeloNews and Inside Triathlon magazines and his articles and interviews appear in dozens of national and international magazines, newspapers, and websites. Joe conducts training and racing seminars around the world and online and provides consulting services for corporations in the fitness industry. He has also been active in business as the founder of Ultrafit, an association of coaching businesses, Training Peaks, a web-based software company, and TrainingBible Coaching. He lives in Scottsdale, Arizona and Boulder, Colorado.

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Table of Contents

Acknowledgments
Introduction

Chapter 1: Your New Challenge
Your Tri Goal
History
Race Distances
Your First Race
The Newbie
Can You Do It?

Chapter 2: Your Triathlon Lifestyle
Life as a Triathlete
Motivation
It's Okay to Stop Sometimes
Sleeping Your Way to Better Fitness
Do You Need to Lose Weight?
Getting Older Slower

Chapter 3: Your Nutrition
Fueling before Exercise
Fueling during Exercise
Refueling after Exercise
Eating during the Rest of the Day

Chapter 4: Your Support
Emotional Support
Motivational Support
Technical Support
Informational Support

Chapter 5: Your Swimming
Form—Not Fitness
Where to Swim
Fear of Water
Swim Stuff

Chapter 6: Your Biking
Dusting Off the Old Bike
Buying a Bike
Bike Fit
Bike Stuff
How to Ride a Bike
Bike Safety
Group Riding
Hills—Ups and Downs

Chapter 7: Your Running
Running and Walking
Group Running
Staying Healthy
Where to Run
Hot Weather
Running Stuff

Chapter 8: Your Muscles
Where Do I Find the Time?
Getting Stronger
Strength-Building Routines
How Much Weight to Use
Strength-Building Exercises
Strength Phases
Becoming More Flexible
How to Stretch
Stretching Exercises

Chapter 9: Your Training Plan
The Big Picture: How to Get Fit
Your Training Plan
Beginner Plan
Swimmer Plan
Cyclist Plan
Runner Plan
What to Do When Things Don't Go Right

Chapter 10: Your High-Tech Gear
Heart Rate Monitors
Power Meters
GPS Devices
Back to the Future

Chapter 11: Your First Triathlon
Choosing and Entering a Race
Race Week
Race Day!
After the Race

Epilogue
Appendix A: Triathlon Lingo
Appendix B: Swim Workouts
Appendix C: Bike Workouts
Appendix D: Run Workouts
Appendix E: Combination Workouts
Appendix F: Strength Workouts
Appendix G: Checklists
Appendix H: Newbie-Friendly Races
Appendix I: Triathlon Resources
Index
About the Author

 

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