Your First Triathlon Race Ready in 5 Hours a Week

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.

"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

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.

Friel has helped hundreds of thousands of people to enjoy the challenges of triathlon with his clear and comprehensive Training Bible 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. Friel's method will build the fitness and confidence you need to enjoy your first event. Your First Triathlon, 2nd Edition includes:

• 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
• Tri gear: What you need and don't need
• Nutrition & weight loss: Practical advice for being in ideal race shape
• Tips & Tricks: How to navigate your race packet pickup, lay out your gear, 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 an amazing 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 and excited for your next race.

America's top tri coach, Joe Friel, has a simple 12-week training plan for you. In just 4 hours each week, Joe will prepare you for your first sprint-distance triathlon so you can race, finish, and enjoy one of the world's greatest and most popular athletic challenges.

Your First Triathlon removes the intimidation factor. You'll get the knowledge you need to be comfortable and confident on race day. Look inside for tips on how to:

• Get Lean - easy guidelines to achieve your optimum weight
• Eat Smart - what to eat, whether training, racing, or recovering
• Gear Up - which stuff is worth the money while you get started
• Build Strength & Flexibility - 8-step routines to keep you injury-free

If you're a swimmer, runner, or cyclist, Joe will help you build on your foundation as you increase stamina in your weaker sports. Starting from scratch? Joe's got the perfect plan for you, too. All of Joe's workouts are easy to understand and practical, so you can spend your time and energy on training.

Get set for your first triathlon today with Joe Friel, America's #1 authority on the sport of triathlon.

The Road to Your First Triathlon

• Swim .5 miles and make every stroke count
• Bike 13 miles: find more power
• Run 3.1 miles: stay hydrated and prevent injury
• Plus: how to choose your first race, triathlon lingo, skills, drills, workouts, equipment checklists, and race day tips that will save time

Joe Friel has coached competitive and professional triathletes for more than 25 years. His previous books include the best-selling Triathlete's Training Bible and Going Long: Training for Triathlon's Ultimate Challenge.

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.

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.

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.

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