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    Your First Triathlon Race-Ready in 5 Hours a Week

    ISBN-10: 1934030864
    ISBN-13: 9781934030868
    Author(s): Joe Friel
    Description: 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  More...
    List price: $20.95
    Buy it from: $10.51
    This item will ship on Monday, November 3 .

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    List Price: $20.95
    Edition: 2nd
    Publisher: VeloPress
    Binding: Paperback
    Pages: 256
    Size: 6.00" wide x 9.00" long x 0.75" tall
    Weight: 0.880
    Language: English

    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 Triathlonoffers 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 bookThe Triathlete's Training Bibleis the best-selling resource in the sport and now his trusted advice is available to help you enjoy your first triathlon.

    Acknowledgments
    Introduction
    Your New Challenge
    Race Distances
    Choosing and Entering a Race
    Your First Race
    Can You Do It?
    A New Sport (or Three)
    Your Triathlon Lifestyle
    Motivation
    Recovery
    Weight and Exercise
    Exercise and Aging
    Your Nutrition
    Fueling Before Exercise
    Fueling During Exercise
    Refueling After Exercise
    Eating During the Rest of the Day
    Your Support
    Emotional Support
    Training Support
    Technical Support
    Where to Find More Information
    Your Swimming
    Flawed Technique
    Reinforcing Good Technique
    Where to Swim
    Swimming Equipment
    Your Cycling
    Your Bike
    Other Cycling Equipment
    Basic Cycling Skills
    Bike Safety
    Your Running
    Good Running Form
    Building Fitness for New Runners
    Staying Healthy
    Where to Run
    Running in Hot Weather
    Running Equipment
    Your Muscles
    Getting Stronger
    Strength Exercises
    Strength-Training Phases
    Improving Your Flexibility
    Your Training Plan
    Getting Fit: The Big Picture
    Finding the Right Training Plan
    What to Do When Things Don't Go as Planned
    Your Advanced Training Gear
    Heart Rate Monitors
    Power Meters
    GPS Devices
    Accelerometers
    Back to the Future
    Your First Triathlon
    Race Week
    The Day Before
    Race Morning
    Race Start
    After the Race
    Epilogue
    Workouts
    Gear Checklists
    Triathlon Resources
    Glossary
    Index
    About the Author

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