Triathlon Training For Dummies

'... every topic you'd ever want to know about when you start out...for the total novice triathlete.' (Triathlon Plus, March 2011).

Deirdre Pitney is a freelance writer who writes articles on women's issues, fitness, and wellness, and is actively training for a triathlon. Donna Dourney has completed a Half-Iron and full Ironman Triathlon and has served as a personal trainer for clients, tri clubs, and first-time athletes.

Introduction 1 About This Book 1 Conventions Used in This Book 2 What Youre Not to Read 3 Foolish Assumptions 3 How This Book Is Organized 3 Part I: Starting Your Triathlon Training 3 Part II: Taking It One Sport at a Time: Swim, Bike, Run 4 Part III: Training for Your Triathlon 4 Part IV: Planning for Race Day 4 Part V: The Part of Tens 5 Icons Used in This Book 5 Where to Go from Here 6 Part I: Starting Your Triathlon Training 7 Chapter 1: Training for a Multi-Sport Event 9 Defining Your Triathlon 9 Choosing a distance and event 10 Setting your triathlon goal 10 Evaluating Your Equipment Needs 11 Taking to Your Sport 12 Finding your form 12 Making time for transitions 13 Training on a Schedule 13 Fueling your body and mind 14 Strengthening and stretching your limits 14 Looking Forward to This Race, and the Next One, and the Next One 15 Knowing what to expect during your first race 15 Thinking about what youll do next 16 Chapter 2: Choosing Your Event 17 Going the Distance: Knowing Your Race Options 17 Super Sprint 18 Olympic 19 Half-Iron 20 Ironman 21 Checking Your Calendar 21 Considering the Course 22 Going with the flow in a lake, ocean, or river 23 Striving for peak performance 23 Planes, Trains, and Automobiles: Traveling to Your Event 24 Getting yourself there 24 Getting your gear there 25 Eating and sleeping away from home 26 Weathering the heat or cold 27 Registering for Your Event 27 Chapter 3: Gearing Up with the Right Equipment 29 Selecting Comfort First 30 Suiting Up: Knowing What Equipment You Need for Swimming 31 Selecting a suit 32 The eyes have it: Finding the best goggles 39 A no-hair day: Selecting a swim cap 43 Ride On: Choosing a Bike and Bike Gear 45 Looking at your bike options 46 Getting fit first: Why the proper bike fi t is important 52 Picking pedals and shoes 54 What to wear: Clothing and accessories 54 Pounding the Pavement: Getting What You Need for the Run 57 Choosing a good running shoe 57 Dressing for the occasion: Clothing and accessories 58 Chapter 4: Getting Ready: Body and Mind 61 Lets Get Physical: Checking In with Your Doctor before You Begin 61 Knowing whether you need a physical 62 Knowing what to expect if you get a physical 63 Evaluating Your Fitness 63 Cardiovascular 64 Body composition 65 Muscular strength and endurance 67 Flexibility 68 Building Your Support Network 70 Developing your own cheering section 70 Part II: Taking It One Sport at a Time: Swim, Bike, Run 73 Chapter 5: Swim: Taking the Plunge 75 Looking At the Benefits of Swim Training 75 Mastering the Strokes 76 First things first: Relaxing in the water 77 Chalking it up to chin position 78 Stroke stroke stroke: Getting down the fundamentals 78 Kicking it up a notch: The flutter kick 82 (Not) waiting to exhale: Breathing 82 I spy: Sighting your way in the water 83 Finding Water to Train In 83 Training for the Swim 85 Drill 1: Front float 87 Drill 2: Streamlined front glide 87 Drill 3: Streamlined front glide and kick 87 Drill 4: Body position 88 Drill 5: Body balance 88 Drill 6: Statue of Liberty 89 Drill 7: Ten snap ten 89 Drill 8: Ten-three-ten 90 Drill 9: Front kicking with a board on an interval 90 Drill 10: Proper push-off 91 Drill 11: Fingertip drag 91 Chapter 6: Bike: Cycling Strong 93 Identifying the Benefits of Cycling 93 Mastering the Spin 94 Finding your cadence 95 Circling the issues 96 Technique and form 98 Hills 103 Performing Basic Repairs and Maintenance 105 Checking your bike before you ride 107 Fixing flats on the fly 108 Handling repairs on the road 112 Staying Safe 113 Training for the Bike 117 Spinning inside 117 Chapter 7: Run: Finding Your Stride 121 Catching Up with the Benefi ts of Running 121 Mastering the Mechanics 123 Foot strike 124 Stride 124 Posture 125 Brea