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The Triathlete's Training Bible


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Table of Contents

Preface Acknowledgments PART 1: MIND AND BODY Chapter 1 Mental Fitness: Dreams, Goals, Missions | Training Your Head Chapter 2 Physical Fitness: Your Triathlon Potential | Philosophy of Training | Purposeful Training | Training Technology PART 2: TRAINING FUNDAMENTALS Chapter 3 Basic Training Concepts: Training Principles | Frequency, Duration, and Intensity | Volume | Dose and Density | Training Load | Supercompensation | Fitness, Fatigue, and Form Chapter 4 Training Intensity: Measuring Intensity | Intensity Reference Points | Setting Training Zones | Intensity Distribution PART 3: PURPOSEFUL TRAINING Chapter 5 Getting Started: Dreams, Goals, Objectives, and Purposes | Assessment | Training Preparation Chapter 6 Building Fitness: What Is Fitness? | Abilities | Determining Limiters | Abilities and Training PART 4: PLANNING TO RACE Chapter 7 Planning a Season: Periodization of Training | Your Annual Training Plan Chapter 8 Planning a Week: Step 7: Schedule Weekly Workouts | Weekly and Daily Training | Workout Specifics Chapter 9 Planning Alternatives: Linear Periodization Alternatives | A Simple Solution PART 5: STRESS, REST, AND RECOVERY Chapter 10 Training Stress: Risk and Reward | Overrearching and Overtraining | Injury and Illness Chapter 11 Rest and Recovery: Morning Warnings | Quick Recovery | Planned Recovery | Race-Week Rest and Recovery | Transition-Period Rest and Recovery PART 6: THE COMPETITIVE EDGE Chapter 12 Speed Skills: Efficient Movement | Skill Development | Swim Skills | Bike Skills | Run Skills Chapter 13 Muscular Force: Neuromuscular Training | Muscle | Plyometric Training | Strength Training | Periodization of Neuromuscular Training | Concurrent Training Chapter 14 The Training Diary: Planning with a Diary | What to Record | Training Analysis | Race Analysis Epilogue Appendix A: Annual Training Plan Template Appendix B: Swim Workouts Appendix C: Bike Workouts Appendix D: Run Workouts Appendix E: Combined Bike-Run ("Brick") Workouts Glossary Bibliography Index About the Author

Promotional Information

Joe Friel is a household name among dedicated triathletes. Promotion, publicity, and advertising in key triathlon media. Triathletes are affluent, highly educated, and dedicated to their sport. The most recent national survey found that the average triathlete has household income of $126,000 and spends $4,000 a year on the sport.

About the Author

Joe Friel is the most trusted endurance sports coach in the world. He is the best-selling author of The Triathlete's Training Bible, The Cyclist's Training Bible, Fast After 50, Going Long, Your Best Triathlon, The Power Meter Handbook, and Your First Triathlon. His TrainingBible Coaching service is one of the most successful and respected in endurance sports. Joe has trained endurance athletes since 1980, including national champions, world championship contenders, and Olympic athletes in triathlon, duathlon, road cycling, and mountain biking. He is an elite-certified USA Triathlon and USA Cycling coach and holds a master's degree in exercise science. He conducts training and racing seminars around the world 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; TrainingPeaks, a web-based software company; and TrainingBible Coaching.


Praise for Coach Joe Friel and The Triathlete's Training Bible"Joe Friel is arguably the most experienced personal cycling coach in the U.S." - Bicycling magazine"What Time Noakes's Lore of Running was for running, Friel's Triathlete's Training Bible is for triathlon." - Runner's World"One of the most trusted coaches in triathlon." - LAVA magazine"Joe Friel is one of the world's foremost experts on endurance sports." - Outside magazine"To say that Joe Friel knows a thing or two about how to ride a bicycle and stay fast would be a severe understatement." - Road Bike Action"Joe Friel's wealth of knowledge in triathlon is astounding and he has a wonderful way of sharing that knowledge with all athletes from beginners to elite professionals." -Siri Lindley, elite triathlon coach and world champion triathlete "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"The Triathlete's Training Bible is a fantastic guide. You can't go wrong using the advice in this book." - Scott "The Terminator" Molina"Joe Friel has spent most of his life in devotion to the understanding and teaching of sport. Joe has managed to focus on the key components to athletic success while weeding out the noise. This book will play a substantial role in helping you take the next step as a triathlete." - Justin Daerr, professional triathlete"As a triathlon coach, 2004 Olympian, and former top-ranked triathlete in the world, I've used The Triathlete's Training Bible as one of my key references. Joe Friel's training books have made the once "crazy" sport of triathlon accessible to the public while also guiding seasoned athletes to their full potential." - Barb Lindquist"The Triathlete's Training Bible combines scientific research with the experience of a top endurance coach to provide the best training resource book available." -Gale Bernhardt, 2004 Team USA Olympic Triathlon Head Coach"The Triathlete's Training Bible can help you train for any distance and is most useful to newbies and self-trained athletes who want traditional training advice." - Library Journal"A valuable resource and training tool for triathletes." -TriSports.com"As an athlete with the unique ability to race multiple Ironman races every season, I have always been trouble for any triathlon coach. To coach myself successfully, I needed a reliable and strong tool. I searched all sources carefully until I found the one-The Triathlete's Training Bible by Joe Friel. Whatever my problem, there is always a solution in this book. This book makes my understanding of training, racing, and recovering more complete with every page." - Petr Vabrousek, professional triathlete"The Triathlete's Training Bible is an invaluable tool for every triathlete looking to improve." - Clas Bjorling, professional triathlete"The Triathlete's Training Bible is a 'must read' for both athletes and coaches...It captures the essence of multisport training by outlining both the science and the art of the sport in a detailed, yet practical format. It is one of the most valuable resources I have on my bookshelf." -Libby Burrell, USA Triathlon National Program Director"Whether you're a beginning triathlete or a seasoned pro, Joe Friel is the leading authority on triathlon training." -Ryan Bolton, Ironman winner & 2000 USA Olympic Team"Joe Friel is among the deans of triathlon coaching and the newest edition of The Triathlete's Training Bible will be of great benefit to all triathletes interested in performance improvement." - George M. Dallam, Ph.D., former USA Triathlon National Teams Coach, co-author of Championship Triathlon Training"Joe Friel is constantly enhancing his education in the sport. In his books, Joe uses the information of the athletes he personally trains, the coaches who confide in him, and the large amounts of research he digests from triathlon and other endurance sports." - Wes Hobson, former USA Triathlon National Team member and U.S. sprint triathlon champion"In his usual upbeat, reader-friendly style, Joe brings to bear a further understanding of the art and science of triathlon." - Steven Jonas, MD, author of Triathloning for Ordinary Mortals and co-author of Championship Triathlon Training"Any author who includes the word bible in the title risks comparison to a very high standard. The original was divinely inspired, after all. Those with some tri experience who lack the time or the budget to hire a coach should find this book just what is needed to improve performance. Do I hear a chorus of hallelujah?" - IMPACT Magazine"Friel has combined scientific and technical information with his considerable experience as an athlete and coach of novices, elite amateurs and professionals, to create this very useful reference for triathletes of all types. It would be very surprising if you did not find something useful in The Triathlete's Training Bible." - Triathlon Magazine Canada"With nearly three decades of coaching experience, Friel explains the science of training in a language you can understand in the newly released third edition of The Triathlete's Training Bible, effectively giving you the tools to become your own coach." - AmateurEndurance.com"Very well written and very easy to understand...The takeaways are invaluable...Joe Friel is one of the gurus of triathlon." - A Triathlete's Diary

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