Synopses & Reviews
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.
Review
"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
Synopsis
Every year thousands of people decide to take on a sprint triathlon for the first time. Now USA Triathlon and USA Cycling certified coach Joe Friel provides a complete guide to finishing that first triathlon. The same principles and training methodology that the pros and committed triathletes rely on are presented here in language that a beginner can easily understand. Friel maps a course to prepare for a sprint-distance triathlon in 12 weeks, with five hours of training each week, plenty of rest, and the beginnings of a lifestyle marked by a commitment to health and fitness and personal growth. "Your First Triathlon provides the training plans, workouts, checklists, and instruction that first-timers need. Joe Friel is known for his thorough approach and with his help, what may have begun as a challenge to complete a sprint triathlon will grow into a love for this demanding yet rewarding sport.
Synopsis
Your First Triathlon is the best-selling book for beginner triathletes because it makes preparing for sprint triathlons fun and easy. 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 4 hours a week. By race day, you’ll have the confidence and fitness to enjoy your first triathlon: swimming a half mile, riding a bike 12 miles, and running 3 miles.
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.
About the Author
Joe Friel's Training Bible 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's writing has appeared 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 Training Bible Coaching. More information on Joe is available at TrainingBible.com and at his blog.
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