The Triathlete's Training Bible

Joe Friel is one of the world s foremost experts on endurance sports. Outside magazine One of the most trusted coaches in triathlon. LAVA magazine 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 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 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, triathlon coach 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 "

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 respected in endurance sports. Joe has trained endurance athletes since 1980, including national champions, world championship contenders, and Olympic athletes in triathlon, duathlon, road cycling, and mountain biking. He is an elite-certified USA Triathlon and USA Cycling coach and holds a master's degree in exercise science. He conducts training and racing seminars around the world and provides consulting services for corporations in the fitness industry. He has also been active in business as the founder of Ultrafit, an association of coaching businesses; TrainingPeaks, a web-based software company; and TrainingBible Coaching.

Preface Acknowledgments PART 1: MIND AND BODY Chapter 1 Mental Fitness: Dreams, Goals, Missions | Training Your Head Chapter 2 Physical Fitness: Your Triathlon Potential | Philosophy of Training | Purposeful Training | Training Technology PART 2: TRAINING FUNDAMENTALS 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 PART 3: PURPOSEFUL TRAINING 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 PART 4: PLANNING TO RACE 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 PART 5: STRESS, REST, AND RECOVERY 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 PART 6: THE COMPETITIVE EDGE 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 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