Your First Half-Distance Triathlon

Your First Half-Distance Triathlon

by Henry Ash, Marlies Penker

Paperback

$19.95
View All Available Formats & Editions
Eligible for FREE SHIPPING
  • Want it by Friday, October 19  Order now and choose Expedited Shipping during checkout.
    Same Day shipping in Manhattan. 
    See Details

Overview

Your First Half-Distance Triathlon by Henry Ash, Marlies Penker

Your First Half-Distance Triathlon will guide any triathlete who wished to finish his or her first half-distance triathlon from the beginning of the preparation until race day.

The half-distance triathlon consists of a 1.2-mile swim, 56 miles of cycling and a 13.1-mile run. It is anything but an easy option, but it represents a fascinating challenge for any well-trained endurance athlete. Considered a Long Course it covers more miles than the Olympic distance and provides the perfect stepping stone to the ITU Long Distance races and even the Ultra Distance Ironman triathlon.

This book offers a great amount of detailed training plans. There are in-depth examples of core and peripheral training and heart-rate dependent pace levels T1-T8, which help to illustrate the year-round training recommendations.

It also features advice on swimming, cycling, and running training, cross training, equipment, strengthening and stretching, typical training errors, recovery, self-motivating performance testing and motivation tips, as well as anecdotes and emotional stories from competitions. With this guide, anyone can finish their first half-distance triathlon.

Product Details

ISBN-13: 9781782550846
Publisher: Cardinal Publishers Group
Publication date: 06/01/2016
Pages: 192
Sales rank: 1,262,541
Product dimensions: 6.40(w) x 9.40(h) x 0.60(d)

About the Author

Henry Ash is a triathlete who has actively contributed to the development of the non-stop ultra-endurance triathlon over the past 25 years. During this time, he has written 19 sports books that have been published worldwide. He is a coach, training companion and motivator for a great many triathletes. He has completed more than 250 triathlons around the world, including the Ironman® World Championship (3 times) and 37 other Ironman® distance competitions.

Marlies Penker has been an enthusiastic triathlete since 1999. Her long distance personal record is 9:18.49 hours. She has successfully completed all distances from Olympic short distances to Ironman® distance. In addition, she also holds the Carinthian (Austria) Regional Marathon record at 2:45.08 hours.

Table of Contents

Foreword 9

1 Introduction 10

1.1 Half-Distance Triathlon - One Step at a Time 10

1.2 The Keys to Success 12

2 The Appeal of the Half-Distance Triathlon 14

2.1 Four Reasons to do the Half-Distance Triathlon 18

3 The "Four" Disciplines of the Half Distance 20

3.1 Swimming: The Appetizer 21

3.2 Cycling: The Main Course 22

3.3 Running: The Dessert 23

3.4 The Transitions: The Intermediate Courses 24

4 How to Ensure Success 26

4.1 Project Half Distance: Visions and Dreams 26

4.2 Systematic Training Leads to Success 27

4.3 Training Periods 28

4.3.1 Monthly organization of training 28

4.3.2 Preparation period 29

4.3.3 Competition period 31

4.3.4 Transition period: the time for regeneration 32

4.4 Three Essential Training Principles 33

4.5 Planning the Triathlon Year 34

4.6 Your Environment 37

4.7 Heart Rate 39

4.7.1 Threshold training 44

4.7.2 General training structure 45

4.8 Core and Peripheral Training 46

4.8.1 Distribution of training volume 47

4.8.2 Training intensities 48

4.8.3 Training loads 48

4.9 Regeneration and Supercompensation 50

4.10 Increased Strength and Flexibility 51

4.11 Triathlons in Hot Weather 55

4.12 Triathlons in Cold Weather 56

5 Equipment for the Half-Distance Triathlon 58

5.1 Swimming 59

5.2 Biking 60

5.3 Running 62

6 Training to Finish the Half Distance (6:00 Hours or More) 64

6.1 The Last Six Months before the Race 65

6.1.1 Training month 1 67

6.1.2 Training month 2 67

6.1.3 Training month 3 68

6.1.4 Training month 4 68

6.1.5 Training month 5 69

6.1.6 Training month 6 72

6.2 A Practical Training Example 74

6.3 Dan: "A Dream Come True" 77

7 Training for Ambitious and Performance-Oriented Athletes 80

7.1 Training for Ambitious Athletes (A: 5:50-5 HRS) 81

7.1.1 Required race split times 81

7.1.2 Performance-related prerequisites 82

7.1.3 Annual structure 83

7.1.4 The last six months 84

7.1.5 A practical training example 91

7.1.6 Patricia: "I still have so much strength left" 94

7.2 Training for Performance-Oriented Athletes (P: 4:50-4:10 Hours) 97

7.2.1 Required race split times 98

7.2.2 Training example - Oliver 98

7.3 Doris: "Florida: Bring it On!" 102

8 Improving Your Performance 106

8.1 Finish Your First Half-Distance Triathlon 106

8.2 Avoid Typical Training Errors 110

8.3 Improve Your Swimming 111

8.3.1 Open water swimming 111

8.3.2 The 12core swim workouts 114

8.4 Improve Your Cycling 115

8.4.1 First preparation phase (about two months) 116

8.4.2 Second preparation phase 120

8.4.3 Competition phase from May onward 120

8.4.4 The 12 core bike workouts 122

8.4.5 Extra cycling training tips 122

8.4.6 Cycling training during transition phase 124

8.4.7 Additional cycling tips 124

8.5 Improve Your Running 125

8.5.1 Basic endurance training 126

8.5.2 Speed endurance training 129

8.5.3 Competition running intensities 130

8.5.4 Half marathon time calculator 131

8.5.5 The 12 core running workouts 132

8.5.6 Additional running tips 132

8.6 Strength Endurance Training 133

8.7 Reducing Transition Times 134

9 Performance Testing and Self-Motivation 136

9.1 Self-Motivation 137

9.2 Performance Testing Methods 142

9.2.1 Attitude 142

9.2.2 Heart rate 142

9.2.3 BMI values 143

9.2.4 Reduction of body fat percentage 144

9.2.5 Cooper endurance test 146

9.2.6 Improving race times 147

9.2.7 Exercise EGG test 147

9.3 Performance Testing Advantages 147

10 Race Week 148

10.1 Nutrition 148

10.2 The Big Day 154

10.3 Regeneration 161

10.4 The Return to Training 162

11 The Experience of "Flow" 164

11.1 What is "Flow"? 164

11.2 Recreational Activities 165

11.3 Triathlon and Flow Experiences 165

11.4 The Nine Elements of Flow 165

11.5 The Danger of Flow 171

12 On Your Mark, Get Set, Go! Motivation Tips 172

12.1 Mental Motivation Tips 174

12.2 A Short Motivational Story 176

Appendix 178

Customer Reviews

Most Helpful Customer Reviews

See All Customer Reviews