80/20 Triathlon: Discover the Breakthrough Elite-Training Formula for Ultimate Fitness and Performance at All Levels

by Matt Fitzgerald, David Warden

Overview

A breakthrough program for triathletes — beginner, intermediate, and advanced — showing how to balance training intensity to maximize performance — from a fitness expert and elite coach.

Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity. But the vast majority of recreational triathletes are caught in the so-called "moderate-intensity rut," spending almost half of their time training too hard—harder than the pros. Training harder isn't smarter; it actually results in low-grade chronic fatigue that prevents recreational athletes from getting the best results.

In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance—Sprint, Olympic, Half-Ironman, and Ironman—to help athletes implement the 80/20 rule of intensity balance. Benefits include reduced fatigue and injury risk, improved fitness, increased motivation, and better race results.

Product Details

ISBN-13:	9780738234687
Publisher:	Hachette Books
Publication date:	09/18/2018
Pages:	320
Sales rank:	188,866
Product dimensions:	7.30(w) x 9.10(h) x 0.90(d)

About the Author

Matt Fitzgerald is an endurance sports writer, nutritionist, and author of more than twenty books. He is a coach and spokesperson for PEAR Sports and former senior editor at Triathlete and Competitor. Fitzgerald has contributed to Men's Health, Outside, Runner's World, Shape, and other publications. He lives in Northern California with his wife, Nataki.

David Warden is an internationally recognized endurance coach and author. Owner of a successful independent triathlon coaching business, David is also a co-head coach of Team IronCowboy. His current and former clients include a duathlon age-group world champion, a Guinness world record holding triathlete, and multiple full and Ironman 70.3 World Championship qualifiers. David's personal athletic resume includes thirty-four triathlon and duathlon victories and the top American finisher at Ironman Mallorca 70.3. David lives with his wife and three children in Utah.

Table of Contents

Foreword Dr. Stephen Seiler vii

1 The Most Effective Way to Train 1

2 Going Slower to Get Faster 7

3 The Science of 80/20 Training 21

4 Swimming the 80/20 Way 33

5 Cycling the 80/20 Way 49

6 Running the 80/20 way 61

7 Strength, Flexibility, and Mobility Training 77

8 Getting Started with 80/20 Training 123

9 Introduction to 80/20 Training Plans 153

10 80/20 Triathlon Training Plans: Sprint Distance 155

11 80/20 Triathlon Training Plans: Olympic Distance 167

12 80/20 Triathlon Training Plans: Half Ironman Distance 179

13 80/20 Triathlon Training Plans: Ironman Distance 193

14 80/20 Triathlon Training Plans: Maintenance 207

15 Race Day 211

Appendix A 80/20 Swimming Workouts 225

Appendix B 80/20 Cycling Workouts 237

Appendix C 80/20 Running Workouts 271

Acknowledgments 297

Index 299