Your First Triathlon by Joe FrielYour First Triathlon by Joe Friel

Your First Triathlon

byJoe Friel

Paperback | May 12, 2006

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Your First Triathlonis the best-selling book for beginner triathletes because it makes preparing for sprint triathlons fun and easy. This clear and comprehensive book prepares aspiring triathletes for the challenge of their first tri through a simple, 12-week training plan that requires fewer than 4 hours a week. By race day, you'll have the confidence and fitness to enjoy your first triathlon: swimming a half mile, riding a bike 12 miles, and running 3 miles.

Your First Triathlonoffers a 12-week training plan for total beginners as well as custom plans for athletes already experienced in swimming, cycling, or running. The easy-to-use plans include achievable swim, bike, run, and optional strength workouts that will slowly but surely build you into a triathlete. As you build endurance, Joe Friel's technique workouts will improve your speed and efficiency. Helpful tips will ensure you'll know how to handle problems like a flat tire, soreness, and how to navigate questions about etiquette in the pool or on a group ride or run.

Joe simplifies the complexities of the swim-bike-run sport with his smart advice on gear, how to prepare a transition area, finishing a stress-free swim, and ensuring that race day goes as planned. Joe offers tips on choosing a beginner-friendly triathlon and then walks you through your entire race week covering packet pickup, knowing the course, the pre-race briefing, what to eat for breakfast, check-in and body marking, how to set up your transition area, warming up, what to do in unexpected weather, a smart race plan, and what to do after you've finished your first triathlon.

Joe Friel is the coach experienced triathletes trust most. His bookThe Triathlete's Training Bibleis the best-selling resource in the sport and now his trusted advice is available to help you enjoy your first triathlon.


As an age-group competitor, is Colorado State Masters Triathlon Champion.
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Title:Your First TriathlonFormat:PaperbackDimensions:223 pages, 8.92 × 6.08 × 0.6 inPublished:May 12, 2006Publisher:Velo PressLanguage:English

The following ISBNs are associated with this title:

ISBN - 10:1931382859

ISBN - 13:9781931382854

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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



Editorial Reviews

"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 takes the fear out of doing a first triathlon." — Barb Lindquist, 2004 USA Olympic Team"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"Whether you're a beginning triathlete or a seasoned pro, Joe Friel is the utmost authority on triathlon training." — Ryan Bolton, 2000 USA Olympic Team