Your First Triathlon, 2nd Ed - Race-Ready in 5 Hours a Week

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.

List 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

About the author

With a masters degree in exercise science, Joe Friel was a marathoner and running coach throughout the 1970s and early 1980s. After his first triathlon in 1983 and falling in love with the sport he began coaching multisport athletes becoming one of the first triathlon coaches in the country. The following year he opened a triathlon store in Ft. Collins, Colorado—probably the first in the world. Throughout the 1980s his race management company organized several triathlons in Colorado. He left retail and race management in 1987 to focus on coaching. The athletes he coached for over 30 years ranged from novice to high-performance amateur to professional to Olympian. In 1997, he was a founding member of the USA Triathlon Coaches Association. He served as co-chair in 1999-2000. In 2000, he attended the Sydney Olympics to assist with team preparation. The following year he was the coach of team USA for the World Triathlon Championships. Throughout the 2000s he was a frequent speaker at USAT coach seminars. He wrote 17 books on training, the most notable being The Triathlete’s Training Bible, which is now in its 5th edition and translated into 15 languages. It remains the best-selling book in the world on triathlon training. In 1999, he co-founded TrainingPeaks, online training software for endurance athletes. As an athlete he competed in hundreds of events including national and world championships, was an All-American Age Group Triathlete several times and a USAT-regional multisport champion. He stopped competing after a bike crash in 2014 restricted range of shoulder movement. He continues to present at triathlon camps and clinics for triathletes and coaches around the world. Joe currently lives and trains in the mountains of northern Arizona and is working on his 18th book—this one for coaches.

Summary

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.

Additional text

"Whether you're a beginning triathlete or a seasoned pro, Joe Friel is the leading authority on triathlon training." -- Ryan Bolton, Ironman winner, Olympian
"Joe Friel's wealth of knowledge in triathlon is astounding and he has a wonderful way of sharing that knowledge with all athletes: beginners to elite professionals. 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
"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 does the hard work for the beginning triathlete by condensing, prioritizing, and simplifying all the science and practical experience which he has mastered over decades of coaching."   -- Barb Lindquist, 2004 USA Olympic Team
"25 years of active multisport coaching has proven that Joe Friel has an unprecedented understanding of endurance sports. As a multiple triathlon world champion, I would consider Joe as one of the leading figures in triathlon coaching today. Joe's professional approach and practical understanding of sports physiology has helped many endurance athletes of all abilities reach their full athletic potential." -- Simon Lessing, 5-time Triathlon World Champion
"With his book, Your First Triathlon, Joe Friel uses his expert knowledge to help new triathletes use the same training principles that have made The Triathlete's Training Bible such a success." -- Gale Bernhardt, USA Triathlon Olympic Coach

Product details

• Authors: Joe Friel
• Publisher: Simon & Schuster N.Y.
• Languages: English
• Product format: Paperback / Softback
• Released: 01.04.2012
• EAN: 9781934030868
• ISBN: 978-1-934030-86-8
• No. of pages: 256
• Dimensions: 151 mm x 228 mm x 19 mm
• Weight: 418 g
• Illustrations: Farb., s/w. Fotos, Abb.
• Subject: Guides > Sport > Track and field athletics, gymnastics