The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide 2016034831, 2016040894, 9781937715441, 9781937716844
The Triathlete’s Training Bible is the bestselling and most comprehensive guide for aspiring and experienced triathletes
500 121 31MB
English Pages 416
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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