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Your First Triathlon, 2nd Ed.


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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

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.


"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

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