Your First Triathlon Race-Ready in 5 Hours a Week

ISBN-10: 1934030864

ISBN-13: 9781934030868

Edition: 2nd 2012

Authors: Joe Friel

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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 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.
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Book details

List price: $20.95
Edition: 2nd
Copyright year: 2012
Publisher: VeloPress
Publication date: 4/1/2012
Binding: Paperback
Pages: 256
Size: 6.00" wide x 9.00" long x 0.75" tall
Weight: 0.880
Language: English

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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