Triathlon Training Fundamentals: A Beginner's Guide To Essential Gear, Nutrition, And Training Schedules

by Will Peveler

Overview

Triathlon Training Fundamentals caters directly to the beginner. Triathlon Training Fundamentals presents all of the basic information needed in plain language, from why and how to get started and what events to select, to what equipment to get and how to maintain it, to how to train for each leg of the race—swimming, biking, and running. Triathlon Training Fundamentals goes beyond laying out the basics to also tackle smaller—but equally as important—topics often overlooked in other books, like how to adjust training to fit your specific needs (such as if you have health issues, or are a youth or a woman) or how to troubleshoot equipment and health issues on race day.

Product Details

ISBN-13:	9780762786640
Publisher:	Rowman & Littlefield Publishers, Inc.
Publication date:	04/01/2014
Pages:	288
Product dimensions:	6.00(w) x 8.90(h) x 0.70(d)

About the Author

Will Peveler, Ph.D., is a noted exercise physiologist who has coached at the university level and ridden competitively since 1994. In addition to his work as a bicycle-fitting specialist, Will also writes on performance cycling and biomechanics. A seasoned triathlete himself, Will is Assistant Professor of Exercise Science at Northern Kentucky University. He previously wrote The Complete Book of Road Cycling and Racing.

Table of Contents

Acknowledgments xi

Introduction xiii

Sport of Triathlon xiii

Racing xv

How to Get Involved xvii

Triathlon Gear xx

Training and Nutrition xx

Part I Equipment

1 Swim Gear and Maintenance 3

Goggles/Masks 3

Clothing 5

Training Gear 10

Care of Equipment 12

2 Cycling Gear and Maintenance 15

Bike/Triathlon Shop 15

Choosing a Bike 16

Types of Bikes 17

Frames 19

Aerobars 22

Component Groups 23

Wheel Sets 24

Bike Fit 26

Other Gear 33

Bike Maintenance 37

3 Running Gear 49

Shoes 49

Clothing 54

Heart Rate Monitor 55

Part II Training

4 Basic Training Principles 59

Training Adaptations 59

Recovery 60

Overtraining 60

Specificity of Training 61

Detraining 61

Consistency 62

Frequency 62

Duration 63

Intensity / Hard-Easy Principle 63

Flexibility 73

5 Triathlon Physiology 79

Cardiorespiratory Endurance 79

Heart 80

Cardiac Output 80

Autoregulation of Blood Flow 81

Blood 82

Gas Exchange 82

Muscle 82

Energy Systems 83

VO_2max 84

Anaerobic Threshold / Lactate Threshold 86

Adaptations to Endurance Training 88

6 Training Programs 91

Coaching 91

Boxed Training Plans 93

Developing Your Own Training Program 94

Monitor Training 100

7 Swim Training 103

Swimming Technique 103

Swim Drills 106

Pool Etiquette 110

Open Water Swimming 110

Swim Safety. 113

8 Bike Training 115

Cycling Biomechanics 115

Riding Skills 120

Riding Safely 125

9 Run Training 131

Lower Body Mechanics 131

Upper Body 135

Safety 136

10 Combining All Three Sports 141

Optimal Training for All Three Sports 141

Frequency of Each Mode of Training 143

Basic Program 145

Pacing Strategy 149

11 Off-Season Training 151

Recovery from the Race Season 151

Outdoor and Indoor Training 152

Resistance Training 156

12 Nutrition 173

Nutrients 173

Nutrition and Exercise 177

Body Composition 180

Weight Management 187

Ergogenic Aids 193

13 Special Considerations 199

Women 199

Aging 205

Children and Adolescence 207

Overweight and Obesity 210

Diabetes 211

Asthma 213

14 Health and Injury 215

Physical Exam 215

Illness 217

Psychological Stress 218

Preventing and Addressing Specific Injuries 218

Part III Racing

15 Racing 231

Registration 232

Logistics 234

Equipment Check 236

Packing Your Bike for Travel 237

Race Day 238

Transition 239

Drafting 243

16 Heat, Cold, and Altitude 247

Training in the Heat 247

Training in the Cold 251

Training at High Altitudes 253

Index 259

About the Author 268