The Complete Book of Triathlon Training

The Complete Book of Triathlon Training

by Mark Kleanthous
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Overview

The Complete Book of Triathlon Training by Mark Kleanthous

The book is for all athletes who want to improve in or convert to the fascinating sport of triathlon. It shows among other things how to construct a training program, how to approach a competition and offers an Encyclopedia that covers all aspects of triathlon.

Product Details

ISBN-13: 9781841263267
Publisher: Meyer & Meyer Sport
Publication date: 04/28/2012
Pages: 360
Product dimensions: 6.40(w) x 9.40(h) x 0.90(d)

About the Author

Mark Kleanthous has competed in 400 triathlons, including Ironman, double Ironman and triple Ironman events and has achieved British triathlon level 1 and 2 coaching awards.

Table of Contents

Foreword Catriona Morrison 10

Section 1 The First Steps Into the Sport 12

Chapter 1 Getting Started 14

Equipment 14

What type of athlete are you? 17

Fitting a training schedule into a busy week 21

What is fitness? 22

Overcoming initial problems 25

Chapter 2 Basic Diet and Nutrition 28

Nutritional requirements for a healthy diet 29

Maintaining a healthy body 32

Hydration 33

General points 35

Chapter 3 The First Competition 36

Nutrition 37

Training for your first triathlon 40

How to determine your training effort 50

14-week training programme 52

Race day 65

Self-analysis of your first race 67

The recovery 74

Preparing a new training programme 75

Section 2 Serious Training 78

Chapter 4 Preparing Yourself for Training 80

Mental preparation and visualisation 81

Time management 86

Hydration and nutrition 86

Sleep 92

Warming up, stretching and cooling down 94

Setting goals 98

Keeping a diary 99

Competing for charity 100

Equipment 100

Chapter 5 Theory of Training 106

The five factors necessary for triathlon fitness 107

Training stress 110

How to quantify your training stress level (TSL) using the Mark Kleanthous Training Points System 111

How to schedule progress 119

Training stages 121

Chapter 6 Training Regimes 124

Technique training - drills 125

Other technique sessions 130

Base-with-appropriate-pace (BAP) sessions 131

Long, slow, distance (LSD) sessions 132

Other endurance sessions 134

Over-distance training 134

Strength training 136

Muscular endurance sessions 137

Brick sessions 138

Back-to-back (B2B) sessions 141

Interval training 143

Negative-split sessions 143

Fartlek sessions 144

Speed development 144

Threshold sessions 144

High-intensity sessions 145

Race-pace training 145

Anaerobic threshold sessions 146

Above-anaerobic threshold sessions 146

Chapter 7 The Training Programme 148

Training cycles 149

Rolling training routine 150

The six-minute fitness test 150

Stages 1-7 151

Open-water swimming 163

Triathlon wetsuit information 166

Transition training 176

Race day nutritional requirements 176

Two sessions on the same day 176

Times when you can't train 176

Alternative sessions 177

Missed sessions 179

Tiredness 179

Overtraining 180

Gadget-less training 180

Massage 181

Section 3 Preparing for the Race 182

Chapter 8 The Run Up to Race Day 184

Entering the race 185

Home preparation 185

Final week - seven days to go 187

Arriving at the event - one or two days to go 188

The evening before - 14 hours to go 189

Chapter 9 Race Day 190

Wake up early - 3-4 hours to go 190

Arrival - 90 minutes to go 192

50 minutes to go 193

30 minutes to go 193

25-20 minutes to go 194

20-15 minutes to go 194

15 minutes to go 195

8-4 minutes to go 195

30 seconds to go 196

Go! 196

Transition 1 198

Cycling 198

10 minutes to the end of the cycle segment 199

Transition 2 199

Running 200

Feeding stations 200

The final 800 m 201

The finish 201

Chapter 10 Post-race Period 202

Recovering from the race 203

Post-race nutrition 204

Delayed onset of muscle soreness (DOMS) 209

Post-race analysis 210

The post-competition transitional period 213

Section 4 Full-Distance Triathlon 216

Chapter 11 Preparation 218

Training philosophy 219

Equipment 220

Nutrition 223

Chapter 12 A General Training Programme 226

Full-distance triathlon training 227

A 24-week training plan 233

Half-distance triathlon 14-week training plan 239

Full-distance triathlon 14-week training plan 251

Chapter 13 Half-Distance and Full-Distance Races 264

Using International Standard distance race information to prepare for a half-distance race 265

General guidance for training 266

The training programme 268

Being race ready 270

From half distance to full distance 271

Chapter 14 The Race 274

Strategy for finishing a full-distance triathlon 275

Mood and attitude 275

Pre-race schedule 276

Race day schedule 278

Immediate post-race period 286

Gastric problems during the full-distance triathlon 286

Chapter 15 The Post-race Period 288

Self-analysis of race 289

Post-Ironman® blues 295

Life after a full-distance triathlon 297

Using a triathlon coach 297

Training camps 298

Ultra-distance triathlons 298

The Encyclopaedia Section: A-Z of Triathlon 300

Appendix 338

Appendix 1 Suggested weekly nutrition plan 340

Appendix 2 Examples of Mark Kleanthous Training Points System TSL calculations 346

Appendix 3 Sprint and International Standard distance triathlon checklist 362

Appendix 4 Full-distance triathlon checklist 365

Appendix 5 Triathlon race/season review 368

Appendix 6.1 Swim pace guide 370

Appendix 6.2 Cycle pace guide 372

Appendix 6.3 Run pace guide 378

Appendix 7 Spectator's check list 386

Appendix 8 Must-do triathlons around the world 390

Index 392

Credits 394

Customer Reviews

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The Complete Book of Triathlon Training 5 out of 5 based on 0 ratings. 3 reviews.
DLA_RAL More than 1 year ago
Received book as a gift. I have read it cover to cover several times and have learned so much towards improving my training. There are so many informative tips which I found beneficial; I think they would benefit any age or lifestyle. This book is truly an A-Z encyclopedia of all things triathlon. There are so many details and explanations on what to do to maximize your performance. Some other books on the same topic don't explain the 'why' like this book does. There is a section on nutrition which is one of my favorite sections and is relevant to athletes and non-athletes. I like the flow of the book and it is packed with color photos which are well placed in-line with the topics. I also like the extended cover flaps that can be used to mark your page. I highly recommend this book for all levels of triathletes; there are many tips that will help novices to seasoned improve their performance. I plan to give a copy to one of my triathlete friends for a Christmas present this year.
Tri-Girl More than 1 year ago
This really is the Complete Book of Triathlon Training. It is a must have book with a unique combination of Information and readability. Training plans for all abilities including tapering for the race and post race analysis Every subject is covered with as much detail required and easy to understand what ever you experience Fundamentals for Triathlon Training.clearly explained A Great unique Training & Lifestyle Points system to allow you to work out what to do without over doing it Great color pictures A to Z of Triathlon Highly Recommended for anyone serious about Triathlon whatever your distance or aspiration. It helped me improve you will not be disappointed.
Anonymous More than 1 year ago
Everything possible is written in this book by the author who has completed an incredible 400 Triathlons! Getting started or a seasoned triathlete or a person who has been fit all their lives and now is taking up triathlons then this is a must read. I particularly like the way the author explains what to do depending what type of person & athlete you are. This book tells you everything you need to know when you need to know it. It is very well written easy to follow & packed with practical helpful hints and tips including what not to do. No time to read a whole book then this is just for you, just read the chapters that you need to know at that time. This book covers every triathlon distance, explains what to do depending on your fitness age past sporting ability and available time to train. Training guides to help the reader to improve their triathlon performance. I used the book to improve my PR despite being busy at work and doing Tri's for a number of years The next best thing to having a coach, I found this book very helpful Best Triathlon Book I have read.