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

by

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

 

Synopses & Reviews

Publisher Comments:

America's top triathlon coach offers a simple 12-week plan that will prepare aspiring triathletes for their first race in just 5 hours a week. This clear and comprehensive book prepares aspiring triathletes for the challenge of their first tri through a simple, 12-week training plan that requires fewer than 5 hours a week. By race day, you'll have the confidence and fitness to enjoy your first triathlon.

Your First Triathlon offers a 12-week training plan for total beginners as well as custom plans for athletes already experienced in swimming, cycling, or running. The easy-to-use plans include achievable swim, bike, run, and optional strength workouts that will slowly but surely build you into a triathlete. As you build endurance, Joe Friel's technique workouts will improve your speed and efficiency. Helpful tips will ensure you'll know how to handle problems like a flat tire, soreness, and how to navigate questions about etiquette in the pool or on a group ride or run.

Joe simplifies the complexities of the swim-bike-run sport with his smart advice on gear, how to prepare a transition area, finishing a stress-free swim, and ensuring that race day goes as planned. Joe offers tips on choosing a beginner-friendly triathlon and then walks you through your entire race week covering packet pickup, knowing the course, the pre-race briefing, what to eat for breakfast, check-in and body marking, how to set up your transition area, warming up, what to do in unexpected weather, a smart race plan, and what to do after you've finished your first triathlon.

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

Synopsis:

Get ready for your first triathlon with the sport’s #1 coach!

Triathlon is the hottest new fitness challenge. Hundreds of thousands of Americans are swimming, cycling, and running their way to a healthier lifestyle. Finishing your first triathlon is an unforgettable experience, a milestone that can set you on a path to lifelong fitness.

America’s top triathlon coach, Joe Friel, has a practical training plan that will get you to the starting line in race-ready shape—all in just 5 hours per week. With his friendly advice and a sensible training plan, you’ll quickly gain the fitness and the confidence to enjoy your first triathlon.

Your First Triathlon offers training plans for beginners as well as plans for more experienced runners, cyclists, and swimmers. Four easy-to-use programs for sprint- or Olympic-distance events provide realistic workouts that will shape you into a triathlete.

Training plans: Easy to follow in under 5 hours a week

Workouts: Clearly explained for swim, bike, and run

Technique: Effective drills to polish your form

Tips & tricks: For race-day check-in, a stress-free swim, and laying out your gear

Tri gear: What you need and don’t need

Nutrition & weight loss: Practical advice for dropping extra pounds

Your First Triathlon gives you the preparation and confidence you need to cross the finish line feeling great—and excited for your next race.

Synopsis:

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.

About 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.

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

 

Product Details

ISBN:
9781934030868
Author:
Friel, Joe
Publisher:
VeloPress
Subject:
Triathlon
Subject:
Sports and Fitness-Triathlon
Subject:
triathlon, sprint triathlon, mini triathlon, olympic triathlon, triathlon training, triathlon training plan, triathlon training schedule, triathlon training program, triathlon workouts, swim workouts, bike workouts, run workouts, triathlon transition, tra
Subject:
triathlon, sprint triathlon, mini triathlon, olympic triathlon, triathlon training, triathlon training plan, triathlon training schedule, triathlon training program, triathlon workouts, swim workouts, bike workouts, run workouts, triathlon transition, tra
Subject:
triathlon, sprint triathlon, mini triathlon, olympic triathlon, triathlon training, triathlon training plan, triathlon training schedule, triathlon training program, triathlon workouts, swim workouts, bike workouts, run workouts, triathlon transition, tra
Subject:
triathlon, sprint triathlon, mini triathlon, olympic triathlon, triathlon training, triathlon training plan, triathlon training schedule, triathlon training program, triathlon workouts, swim workouts, bike workouts, run workouts, triathlon transition, tra
Subject:
triathlon, sprint triathlon, mini triathlon, olympic triathlon, triathlon training, triathlon training plan, triathlon training schedule, triathlon training program, triathlon workouts, swim workouts, bike workouts, run workouts, triathlon transition, tra
Subject:
triathlon, sprint triathlon, mini triathlon, olympic triathlon, triathlon training, triathlon training plan, triathlon training schedule, triathlon training program, triathlon workouts, swim workouts, bike workouts, run workouts, triathlon transition, tra
Subject:
triathlon, sprint triathlon, mini triathlon, olympic triathlon, triathlon training, triathlon training plan, triathlon training schedule, triathlon training program, triathlon workouts, swim workouts, bike workouts, run workouts, triathlon transition, tra
Subject:
triathlon, sprint triathlon, mini triathlon, olympic triathlon, triathlon training, triathlon training plan, triathlon training schedule, triathlon training program, triathlon workouts, swim workouts, bike workouts, run workouts, triathlon transition, tra
Subject:
triathlon, sprint triathlon, mini triathlon, olympic triathlon, triathlon training, triathlon training plan, triathlon training schedule, triathlon training program, triathlon workouts, swim workouts, bike workouts, run workouts, triathlon transition, tra
Edition Description:
Print PDF
Publication Date:
20120431
Binding:
TRADE PAPER
Language:
English
Illustrations:
Bandw illustrations throughout
Pages:
256
Dimensions:
9 x 6 x 1 in 1 lb

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Related Subjects

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Sports and Outdoors » Sports and Fitness » Track and Field
Sports and Outdoors » Sports and Fitness » Triathlon

Your First Triathlon: Race-Ready in 5 Hours a Week New Trade Paper
0 stars - 0 reviews
$18.95 In Stock
Product details 256 pages VeloPress - English 9781934030868 Reviews:
"Synopsis" by ,

Get ready for your first triathlon with the sport’s #1 coach!

Triathlon is the hottest new fitness challenge. Hundreds of thousands of Americans are swimming, cycling, and running their way to a healthier lifestyle. Finishing your first triathlon is an unforgettable experience, a milestone that can set you on a path to lifelong fitness.

America’s top triathlon coach, Joe Friel, has a practical training plan that will get you to the starting line in race-ready shape—all in just 5 hours per week. With his friendly advice and a sensible training plan, you’ll quickly gain the fitness and the confidence to enjoy your first triathlon.

Your First Triathlon offers training plans for beginners as well as plans for more experienced runners, cyclists, and swimmers. Four easy-to-use programs for sprint- or Olympic-distance events provide realistic workouts that will shape you into a triathlete.

Training plans: Easy to follow in under 5 hours a week

Workouts: Clearly explained for swim, bike, and run

Technique: Effective drills to polish your form

Tips & tricks: For race-day check-in, a stress-free swim, and laying out your gear

Tri gear: What you need and don’t need

Nutrition & weight loss: Practical advice for dropping extra pounds

Your First Triathlon gives you the preparation and confidence you need to cross the finish line feeling great—and excited for your next race.

"Synopsis" by ,

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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