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

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

by Joe Friel

Paperback(Second Edition)

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Joe Friel is the world's most trusted triathlon coach and his friendly guide, Your First Triathlon, will get you ready for your first sprint or Olympic triathlon feeling strong, confident, and ready for the challenge.

Friel has helped hundreds of thousands of people to enjoy the challenges of triathlon with his clear and comprehensive TrainingBible method. Your First Triathlon simplifies all the principles of Friel's training approach for newcomers who want a simple, no-nonsense way to train for triathlon. The practical triathlon training plans in Your First Triathlon take fewer than 5 hours a week and will build the fitness and confidence you need to enjoy your first event.

Your First Triathlon offers a 12-week training plan for total beginners as well as custom plans for athletes who have some experience in running, cycling, or swimming. Each triathlon training schedule includes realistic swimming, biking, and running workouts with options to add strength workouts. These simple plans will build anyone into a triathlete.

Friel simplifies your triathlon race day with smart tips to navigate your race packet pickup, set up your transition area, fuel for your race, finish your swim without stress or fear, and ensure your race goes smoothly from the moment you wake up until you cross the finish line.

Triathlon is a fun and challenging sport that can help you get fit, healthy, and feeling great. Your First Triathlon will help you get off to a great start in the swim-bike-run sport.

Product Details

ISBN-13: 9781934030868
Publisher: VeloPress
Publication date: 04/01/2012
Edition description: Second Edition
Pages: 256
Sales rank: 289,223
Product dimensions: 5.90(w) x 8.90(h) x 0.70(d)

About the Author

Joe Friel is the most trusted endurance sports coach in the world. He is the best-selling author of The Triathlete's Training Bible, The Cyclist's Training Bible, Fast After 50, Going Long, Your Best Triathlon, The Power Meter Handbook, and Your First Triathlon. His TrainingBible Coaching service is one of the most successful and respected in endurance sports.

Joe has trained endurance athletes since 1980, including national champions, world championship contenders, and Olympic athletes in triathlon, duathlon, road cycling, and mountain biking.

He is an elite-certified USA Triathlon and USA Cycling coach and holds a master's degree in exercise science. He conducts training and racing seminars around the world 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; TrainingPeaks, a web-based software company; and TrainingBible Coaching.

Table of Contents



Chapter 1: Your New Challenge

Your Tri Goal


Race Distances

Your First Race

The Newbie

Can You Do It?

Chapter 2: Your Triathlon Lifestyle

Life as a Triathlete


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


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


About the Author

What People are Saying About This

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!" —

"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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