The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide [4 ed.] 2016034831, 2016040894, 9781937715441, 9781937716844
The Triathlete’s Training Bible is the bestselling and most comprehensive guide for aspiring and experienced triathletes
2,313 449 3MB
English Pages 416 Year 2016
Table of contents :
Preface
Acknowledgments
PART IMIND AND BODY
Chapter 1Mental Fitness
Dreams, Goals, and Missions
Training Your Head
Your Team
Summary: Mental Fitness
Chapter 2Physical Fitness
Your Triathlon Potential
Philosophy of Training
Purposeful Training
Training Technology
Summary: Physical Fitness
PART IITRAINING FUNDAMENTALS
Chapter 3Basic Training Concepts
Training Principles
Frequency, Duration, and Intensity
Volume
Dose and Density
Training Load
Supercompensation
Fitness, Fatigue, and Form
Summary: Basic Training Concepts
Chapter 4Training Intensity
Measuring Intensity
Intensity Reference Points
Setting Training Zones
Intensity Distribution
Summary: Training Intensity
PART IIIPURPOSEFUL TRAINING
Chapter 5Getting Started
Dreams, Goals, Objectives, and Purposes
Assessment
Training Preparation
Summary: Getting Started
Chapter 6Building Fitness
What Is Fitness?
Abilities
Determining Ability Limiters
Abilities and Training
Summary: Building Fitness
PART IVPLANNING TO RACE
Chapter 7Planning a Season
Periodization of Training
Your Annual Training Plan
Summary: Planning a Season
Chapter 8Planning a Week
Schedule Weekly Workouts
Weekly and Daily Training
Workout Specifics
Summary: Planning a Week
Chapter 9Planning Alternatives
Linear Periodization Alternatives
Nonlinear Periodization Alternatives
A Simple Solution
Summary: Planning Alternatives
PART VSTRESS, REST, AND RECOVERY
Chapter 10Training Stress
Risk and Reward
Overtraining and Overreaching
Injury and Illness
Summary: Training Stress
Chapter 11Rest and Recovery
Morning Warnings
Quick Recovery
Planned Recovery
Race-Week Rest and Recovery
Transition-Period Rest and Recovery
Summary: Rest and Recovery
PART VITHE COMPETITIVE EDGE
Chapter 12Speed Skills
Efficient Movement
Skill Development
Swim Skills
Bike Skills
Run Skills
Summary: Speed Skills
Chapter 13Muscular Force
Neuromuscular Training
Muscle
Plyometric Training
Strength Training
Periodization of Neuromuscular Training
Concurrent Training
Summary: Muscular Force
Chapter 14The Training Diary
Planning with a Diary
What to Record
Training Analysis
Race Analysis
Summary: The Training Diary
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
Preface
Acknowledgments
PART IMIND AND BODY
Chapter 1Mental Fitness
Dreams, Goals, and Missions
Training Your Head
Your Team
Summary: Mental Fitness
Chapter 2Physical Fitness
Your Triathlon Potential
Philosophy of Training
Purposeful Training
Training Technology
Summary: Physical Fitness
PART IITRAINING FUNDAMENTALS
Chapter 3Basic Training Concepts
Training Principles
Frequency, Duration, and Intensity
Volume
Dose and Density
Training Load
Supercompensation
Fitness, Fatigue, and Form
Summary: Basic Training Concepts
Chapter 4Training Intensity
Measuring Intensity
Intensity Reference Points
Setting Training Zones
Intensity Distribution
Summary: Training Intensity
PART IIIPURPOSEFUL TRAINING
Chapter 5Getting Started
Dreams, Goals, Objectives, and Purposes
Assessment
Training Preparation
Summary: Getting Started
Chapter 6Building Fitness
What Is Fitness?
Abilities
Determining Ability Limiters
Abilities and Training
Summary: Building Fitness
PART IVPLANNING TO RACE
Chapter 7Planning a Season
Periodization of Training
Your Annual Training Plan
Summary: Planning a Season
Chapter 8Planning a Week
Schedule Weekly Workouts
Weekly and Daily Training
Workout Specifics
Summary: Planning a Week
Chapter 9Planning Alternatives
Linear Periodization Alternatives
Nonlinear Periodization Alternatives
A Simple Solution
Summary: Planning Alternatives
PART VSTRESS, REST, AND RECOVERY
Chapter 10Training Stress
Risk and Reward
Overtraining and Overreaching
Injury and Illness
Summary: Training Stress
Chapter 11Rest and Recovery
Morning Warnings
Quick Recovery
Planned Recovery
Race-Week Rest and Recovery
Transition-Period Rest and Recovery
Summary: Rest and Recovery
PART VITHE COMPETITIVE EDGE
Chapter 12Speed Skills
Efficient Movement
Skill Development
Swim Skills
Bike Skills
Run Skills
Summary: Speed Skills
Chapter 13Muscular Force
Neuromuscular Training
Muscle
Plyometric Training
Strength Training
Periodization of Neuromuscular Training
Concurrent Training
Summary: Muscular Force
Chapter 14The Training Diary
Planning with a Diary
What to Record
Training Analysis
Race Analysis
Summary: The Training Diary
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
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