The Triathlete's Training Bible by Joe FrielThe Triathlete's Training Bible by Joe Friel

The Triathlete's Training Bible

byJoe Friel

Paperback | January 1, 2009

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The Triathlete's Training Bibleis the bestselling and most comprehensive reference available to triathletes.

Based on Joe Friel's proven, science-based methodology and his 28 years of coaching experience,The Triathlete's Training Biblehas equipped hundreds of thousands of triathletes for success in the sport.The Triathlete's Training Bibleequips 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, you will develop your own personalized training plan and learn how to:

  • improve economy in swimming, cycling, and running
  • balance intensity and volume
  • gain maximum fitness through smart recovery
  • make up for missed workouts and avoid overtraining
  • adapt your training plan based on your progress
  • build muscular endurance with a new approach to strength training
  • improve body composition with smarter nutrition

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

Joe Friel is the most trusted endurance sports coach in the world.He is the best-selling author ofThe Triathlete's Training Bible,The Cyclist's Training Bible,Fast After 50,Going Long,Your Best Triathlon,The Power Meter Handbook, andYour First Triathlon. His TrainingBible Coaching service is one of the most successful and respected in ...
Title:The Triathlete's Training BibleFormat:PaperbackDimensions:386 pages, 10.9 × 8.4 × 1.1 inPublished:January 1, 2009Publisher:VeloPressLanguage:English

The following ISBNs are associated with this title:

ISBN - 10:1934030198

ISBN - 13:9781934030196

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Table of Contents

Foreword by Wesley Hobson

Preface to the Third Edition


Part I The Self-Trained Triathlete

Chapter 1: Smart Training

Systematic Training

Philosophy of Training

Consistent Training

Training Lessons

Chapter 2: Attitude



Mental Toughness

Part II From Lab to Real World

Chapter 3: The Science ofTraining

Training Stress

Principles of Training



Chapter 4: Intensity

Fighting the Causes of Fatigue

Understanding Intensity

Measuring Intensity

Training Time by Intensity Zone

Measuring Fitness

Part III Training with a Purpose

Chapter 5: Assessing Fitness

Personal Profile

Medical Evaluation

Lab Testing

Performance Testing

Understanding Test Results


Chapter 6: Building Fitness


Training Basic Abilities

Training Advanced Abilities

Limiters andRacing

Final Assessment

Part IV Planning

Chapter 7: Planning a Year

The Annual Training Plan

Changing the Annual Training Plan

Chapter 8: Planning a Week

CompletingYour Season Design

Weekly Training Routines

Risk Analysis

Timing Workouts

One Workout or Two?

Combined Workouts

Chapter 9: Planning to Race


Olympic-Distance Duathlon

Olympic-Distance Triathlon

Half-Ironman-Distance Triathlon

Ironman-Distance Triathlon

Case Studies Summary

Part V RacingandRecovery

Chapter 10: Racing

The Race Plan

Race Week

Race Day

Chapter 11: Recovery

The Secret of Recovery

Recovery-Related Problems

Recovery Timing andTechnique

Part VI The Competitive Edge

Chapter 12: Skills


Swimming Skills

Cycling Skills

Running Skills

Chapter 13: Muscles

Supplemental FunctionalExercise


Phases and Periodization

Determining Load

Other Considerations

Strength Exercises

Complex Training


Stretching Exercises

Chapter 14: Unique Needs





Elite Athletes

Chapter 15: The Training Diary

What to Record

Planning with a Diary

Using aDiary for Analysis

Chapter 16: Fuel

Food as Fuel

Diet and Performance

Body Weight Management

Periodization of Diet

Fueling the Ironman

Antioxidant Supplements

Ergogenic Aids


Appendix A: Annual Training Plan Template

Appendix B: Swim Workouts

Appendix C: Bike Workouts

Appendix D: Run Workouts

Appendix E: Combined Workouts

Appendix F: Race Evaluation Form, Diary Pages


References and Recommended Reading


About the Author

Editorial Reviews

“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, triathlon's winningest pro“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“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 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“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“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’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, Triathlon World Champion“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"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“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 enduranc