The triathlete's training bible: the world's most comprehensive training guide

Preface

Acknowledgments

PART 1: MIND AND BODY

Chapter 1 Mental Fitness: Dreams, Goals, Missions

Training Your Head

Your Team

Summary: Mental Fitness

Chapter 2 Physical Fitness: Your Triathlon Potential

Philosophy of Training

Purposeful Training

Training Technology

Summary: Physical Fitness

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

Sumarry: Basic Training Concepts

Chapter 4 Training Intensity: Measuring Intensity

Intensity Reference Points

Setting Training Zones

Intensity Distribution

Summary: Training Intensity

PART 3: PURPOSEFUL TRAINING

Chapter 5 Getting Started: Dreams, Goals, Objectives, and Purposes

Assessment

Training Preparation

Summary: Getting Started

Chapter 6 Building Fitness: What Is Fitness?

Abilities

Determining Limiters

Abilities and Training

Summary: Building Fitness

PART 4: PLANNING TO RACE Chapter 7 Planning a Season: Periodization of Training

Your Annual Training Plan

Chapter 8 Planning a Week: Schedule Weekly Workouts

Weekly and Daily Training

Workout Specifics

Summary: Planning a Week

Chapter 9 Planning Alternatives: Linear Periodization Alternatives

Nonlinear Periodization Alternatives

A Simple Solution

Summary: Planning Alternatives

PART 5: STRESS, REST, AND RECOVERY

Chapter 10 Training Stress: Risk and Reward

Overrearching and Overtraining

Injury and Illness

Summary: Training Stress

Chapter 11 Rest and Recovery: Morning Warnings

Quick Recovery

Planned Recovery

Race-Week Rest and Recovery

Transition-Period Rest and Recovery

Summary: Rest and Recovery

PART 6: THE COMPETITIVE EDGE

Chapter 12 Speed Skills: Efficient Movement

Skill Development

Swim Skills

Bike Skills

Run Skills

Summary: Speed Skills

Chapter 13 Muscular Force: Neuromuscular Training

Muscle

Plyometric Training

Strength Training

Periodization of Neuromuscular Training

Concurrent Training

Summary: Muscular Force

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