The Triathlete's Training Bible: The World's Most Comprehensive Training Guide, 4th Ed. by Joe FrielThe Triathlete's Training Bible: The World's Most Comprehensive Training Guide, 4th Ed. by Joe Friel

The Triathlete's Training Bible: The World's Most Comprehensive Training Guide, 4th Ed.

byJoe Friel

Paperback | November 15, 2016

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The Triathlete's Training Bible is the bestselling and most comprehensive guide for aspiring and experienced triathletes. Joe Friel is the most trusted coach in the world and his proven triathlon training program has helped hundreds of thousands find success in the sport of triathlon.

Joe has completely rewritten this new 4th Edition of The Triathlete's Training Bible to incorporate new training principles and help athletes train smarter than ever.

The Triathlete's Training Bible equips triathletes of all abilities with every detail they must consider when planning a season, lining up a week of workouts, or preparing for race day.

With this new edition, Joe will guide you to develop your own personalized triathlon training program and:

· become a better swimmer, cyclist, and runner

· train with the right intensity and volume

· gain maximum fitness from every workout

· make up for missed workouts and avoid overtraining

· adapt your training plan based on your progress and conflicts

· build muscular endurance with a new approach to strength training

· improve body composition with smarter nutrition

The Triathlete's Training Bible is the best-selling book on tri training ever published. Get stronger, smarter, and faster with this newest version of the bible of the sport.

What's New in the Fourth Edition of The Triathlete's Training Bible? Coach Joe Friel started writing the fourth edition of The Triathlete's Training Bible with a blank page: the entire book is new. The science and sport of triathlon have changed much since the previous edition released. This new edition adds emphasis to personalizing training plans, incorporates new power meter techniques for cycling and running, improves on the skill development techniques, updates the strength training approach, speeds recovery for busy athletes, and cuts through the noisy volume of training data to focus athletes on the numbers that mean the most to better performance. See Joe Friel's blog or VeloPress for an expanded summary of improvements to this fourth edition.

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 respe...
Title:The Triathlete's Training Bible: The World's Most Comprehensive Training Guide, 4th Ed.Format:PaperbackDimensions:352 pages, 11 × 8.5 × 1.2 inPublished:November 15, 2016Publisher:VeloPressLanguage:English

The following ISBNs are associated with this title:

ISBN - 10:1937715442

ISBN - 13:9781937715441

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Rated 5 out of 5 by from The Real Goods! Now at 63 this book has become my training bible. It is certainly the best of many that I have read. Not a lot of motivational stuff - just solid advice on how to train well and the science behind why it should work. I look forward to some new Personal Records this summer!
Date published: 2017-02-10
Rated 5 out of 5 by from Don't be fooled by age Nearing 50 and after 17 years of not cycling I picked up this book. I have always been a cycling fanatic and follow the sport but due to circumstances I put cycling as part of my life aside for years and found the spark back at 47. This book touches science on aging as well as proper training, rest, and recovery for those of us nearing 50 or past 50 but don't be fooled by age; we can still bike and yes race. This book was such an inspiration to me that in 2016 I built my own customized carbon fiber racing bike.
Date published: 2016-12-06
Rated 5 out of 5 by from A++ physique + life altering. An amazing bare bones approach to what should be done that we all sort of forgot about somewhere along the way! Thanks Mike! I'm back on track after 20yrs. Better late than never.
Date published: 2015-09-01
Rated 5 out of 5 by from Love it! is so full of information and it reference to many research studies. I've spend so much money on trainers, training programs that would make me end up very tired. I like very much the training programs and with this book I learned to count macros, which was a thing that I never understood. Thank you Michael, I can't wait to show off my results. :)
Date published: 2015-08-11
Rated 5 out of 5 by from Highly recommended! Could not stop reading this book once I started. The biggest benefit you will get from this book is in the way it cuts through all the BS of building muscle and getting lean that you commonly see. Simple and to the point, no complicated fancy "techniques" or wild claims. Love it
Date published: 2015-07-06
Rated 5 out of 5 by from Bigger, leaner, stronger! Get it ! A very educated and interesting read for anyone passionate about health, fitness, natural bodybuilding and much more! Also I could see this being great for anyone just breaching into the lifestyle. I couldn't stop reading this book and finished it the first day. Very excited to start implementing the principles and see the results, would recommend to anyone looking to see past a lot of the bull**** surrounding the fitness industry. 10-10
Date published: 2014-10-30
Rated 5 out of 5 by from Good read Concise, plenty of citations and well structured. Should probably rate after a while of following the advice, but it feels good so far. Used it whilst taking a break from CrossFit
Date published: 2014-10-01
Rated 5 out of 5 by from A simple solution to the multitudes of broscience! Anyone trying to improve their musculature can go to a zillion forums online and get lost for hours reading conflicting ideas on the best ways to go about it. What attracted me right away to this book was how clear the opening pages were about what areas to focus on (including 4-6 reps per set) and what's largely bogus stuff (confusing the muscles, constant searches for variations, etc). By far the author's strengths are laying out a simple book that outlines what workouts work best (large muscle groups, avoiding too much time on isolation exercises) and how to set your week out accordingly. As a reader, I will be rereading most the areas focusing on nutrition as the sheer variety of foods and options available to us in western societies makes it difficult to track caloric intake and the nature of that intake. It's where I've been most negligent too. Things I hope the author will include in future editions or other books would include a section on main body types; mesamorphs, ectomorphs, etc. This is still largely lacking in our working-out consciousness but has such an impact on the nature of the movements themselves. I would recommend this book best for someone who has a moderate amount of weight-lifting experience already as it is so easy and natural to bust through plateaus by reading this book. It's like a lighthouse amidst the fog of bro-noise out there. But it could be very inspirational for new exercisers as well. Also, I really feel that it appeals to both young and old demographics as there isn't too much in there about "jacking up" or what have you that might put senior citizens off. Thanks for writing a book that delivers and has given my physical fitness outlook a new lease and inspiration.
Date published: 2014-07-09
Rated 5 out of 5 by from Great! It makes you want to stop whatever workout-diet plan you are doing and start this plan inmediatly!
Date published: 2014-02-17
Rated 4 out of 5 by from Informative Good for those starting out in getting lean
Date published: 2013-12-29
Rated 4 out of 5 by from A New Me I received a copy of this book through the Goodreads giveaway. There is a line of thought that if you state a goal or an objective, the universe will work to help you achieve it. Awhile ago, I said I need to do something to loose a few pound and get into better shape. Then I won this book. Okay universe, I need a million dollars. The main mesaage of the book is that if you want to change your body, you need to change three things. Your diet, your work out regime and you attitude. That sums it up. The atitude part is up to you. The author tells and shows us how. I found these examples very useful in uderstanding what he was trying to accomplish. The opening chapters has the defintions of many terms that are used in the health, nutrition and fitness. This part left me a little confused as I did know what he was trying to accomplish here. It became evident later on. I liked the book. It was not a long book. The author admited that it could be longer if he want to explain all the arious exercises in detail. He gave us websites to visit to get a better and more thorough explanation of exercises and how to do them. He advovates the use of free weights. He says to stay away from fad diets and fancy supplements. As soon as I implement everything in the book, or at least make a difference in my life, I will recommend the book. But don't wait for me, read it and see if you can change your life
Date published: 2013-07-01

Table of Contents




Chapter 1 Mental Fitness: Dreams, Goals, Missions | Training Your Head

Chapter 2 Physical Fitness: Your Triathlon Potential | Philosophy of Training | Purposeful Training | Training Technology


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


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


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


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


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


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




About the Author

Editorial Reviews

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.""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." -"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