The Triathlete's Training Bible: The World's Most Comprehensive Training Guide, 4th Ed.

by Joe Friel

Overview

The Triathlete’s Training Bible is the bestselling and most comprehensive guide for aspiring and experienced triathletes.

Joe Friel is the most trusted coach in the world and his proven triathlon training program has helped hundreds of thousands find success in the sport of triathlon.

Joe has completely rewritten this new Fourth Edition of The Triathlete’s Training Bible to incorporate new training principles and help athletes train smarter than ever.

The Triathlete’s Training Bible equips triathletes of all abilities with every detail they must consider when planning a season, lining up a week of workouts, or preparing for race day.

With this new edition, Joe will guide you to develop your own personalized triathlon training program and:

• Become a better swimmer, cyclist, and runner
• Train with the right intensity and volume
• Gain maximum fitness from every workout
• Make up for missed workouts and avoid overtraining
• Adapt your training plan based on your progress and conflicts
• Build muscular endurance with a new approach to strength training
• Improve body composition with smarter nutrition

The Triathlete’s Training Bible is the best-selling book on tri training ever published. Get stronger, smarter, and faster with this newest version of the bible of the sport.

What’s New in the Fourth Edition of The Triathlete’s Training Bible?

Coach Joe Friel started writing the fourth edition of The Triathlete’s Training Bible with a blank page: the entire book is new. The science and sport of triathlon have changed much since the previous edition released. This new edition adds emphasis to personalizing training plans, incorporates new power meter techniques for cycling and running, improves on the skill development techniques, updates the strength training approach, speeds recovery for busy athletes, and cuts through the noisy volume of training data to focus athletes on the numbers that mean the most to better performance. See Joe Friel’s blog or 4655 for an expanded summary of improvements to this fourth edition.

Product Details

ISBN-13:	9781937715441
Publisher:	VeloPress
Publication date:	11/15/2016
Series:	Training Bible
Edition description:	4th Edition
Pages:	352
Sales rank:	177,524
Product dimensions:	8.40(w) x 10.90(h) x 0.90(d)

About the Author

With a masters degree in exercise science, Joe Friel was a marathoner and running coach throughout the 1970s and early 1980s. After his first triathlon in 1983 and falling in love with the sport he began coaching multisport athletes becoming one of the first triathlon coaches in the country. The following year he opened a triathlon store in Ft. Collins, Colorado—probably the first in the world. Throughout the 1980s his race management company organized several triathlons in Colorado. He left retail and race management in 1987 to focus on coaching. The athletes he coached for over 30 years ranged from novice to high-performance amateur to professional to Olympian. In 1997, he was a founding member of the USA Triathlon Coaches Association. He served as co-chair in 1999-2000. In 2000, he attended the Sydney Olympics to assist with team preparation. The following year he was the coach of team USA for the World Triathlon Championships. Throughout the 2000s he was a frequent speaker at USAT coach seminars. He wrote 17 books on training, the most notable being The Triathlete’s Training Bible, which is now in its 5th edition and translated into 15 languages. It remains the best-selling book in the world on triathlon training. In 1999, he co-founded TrainingPeaks, online training software for endurance athletes. As an athlete he competed in hundreds of events including national and world championships, was an All-American Age Group Triathlete several times and a USAT-regional multisport champion. He stopped competing after a bike crash in 2014 restricted range of shoulder movement. He continues to present at triathlon camps and clinics for triathletes and coaches around the world. Joe currently lives and trains in the mountains of northern Arizona and is working on his 18th book—this one for coaches.

Table of Contents

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

Editorial Reviews

The Triathlete’s Training Bible is a fantastic guide. You can't go wrong using the advice in this book.

Scott “The Terminator” Molina

Joe Friel is one of the world’s foremost experts on endurance sports.

Outside Magazine

What Time Noakes’s Lore of Running was for running, Friel’s Triathlete’s Training Bible is for triathlon.

Runner’s World

To say that Joe Friel knows a thing or two about how to ride a bicycle and stay fast would be a severe understatement.

Road Bike Action

Praise for Coach Joe Friel and The Triathlete’s Training Bible

“Joe Friel is arguably the most experienced personal cycling coach in the U.S.

Bicycling magazine

One of the most trusted coaches in triathlon.

LAVA magazine

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

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

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

Praise for Coach Joe Friel and The Triathlete’s Training Bible

“Joe Friel is arguably the most experienced personal cycling coach in the U.S.” — Bicycling magazine

“What Time Noakes’s Lore of Running was for running, Friel’s Triathlete’s Training Bible is for triathlon.” — Runner’s World

“One of the most trusted coaches in triathlon.” — LAVA magazine

“Joe Friel is one of the world’s foremost experts on endurance sports.” — Outside magazine

“To say that Joe Friel knows a thing or two about how to ride a bicycle and stay fast would be a severe understatement.” — Road Bike Action

“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, elite triathlon coach and world champion triathlete

“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

“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, professional triathlete

“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

“A valuable resource and training tool for triathletes.” —TriSports.com

“As an athlete with the unique ability to race multiple Ironman races every season, I have always been trouble for any triathlon coach. To coach myself successfully, I needed a reliable and strong tool. I searched all sources carefully until I found the one—The Triathlete’s Training Bible by Joe Friel. Whatever my problem, there is always a solution in this book. This book makes my understanding of training, racing, and recovering more complete with every page.” — Petr Vabrousek, professional triathlete

“The Triathlete’s Training Bible is an invaluable tool for every triathlete looking to improve.” — Clas Bjorling, professional triathlete

"The Triathlete's Training Bible is a 'must read' for both athletes and coaches…It captures the essence of multisport training by outlining both the science and the art of the sport in a detailed, yet practical format. It is one of the most valuable resources I have on my bookshelf." —Libby Burrell, USA Triathlon National Program Director

“Whether you’re a beginning triathlete or a seasoned pro, Joe Friel is the leading authority on triathlon training.” —Ryan Bolton, Ironman winner & 2000 USA Olympic Team

“Joe Friel is among the deans of triathlon coaching and the newest edition of The Triathlete’s Training Bible will be of great benefit to all triathletes interested in performance improvement.“ — George M. Dallam, Ph.D., former USA Triathlon National Teams Coach, co-author of Championship Triathlon Training

“Joe Friel is constantly enhancing his education in the sport. In his books, Joe uses the information of the athletes he personally trains, the coaches who confide in him, and the large amounts of research he digests from triathlon and other endurance sports.” — Wes Hobson, former USA Triathlon National Team member and U.S. sprint triathlon champion

“In his usual upbeat, reader-friendly style, Joe brings to bear a further understanding of the art and science of triathlon.” — Steven Jonas, MD, author of Triathloning for Ordinary Mortals and co-author of Championship Triathlon Training

"Any author who includes the word bible in the title risks comparison to a very high standard. The original was divinely inspired, after all. Those with some tri experience who lack the time or the budget to hire a coach should find this book just what is needed to improve performance. Do I hear a chorus of hallelujah?" — IMPACT Magazine

“Friel has combined scientific and technical information with his considerable experience as an athlete and coach of novices, elite amateurs and professionals, to create this very useful reference for triathletes of all types. It would be very surprising if you did not find something useful in The Triathlete’s Training Bible.” — Triathlon Magazine Canada

“With nearly three decades of coaching experience, Friel explains the science of training in a language you can understand in the newly released third edition of The Triathlete’s Training Bible, effectively giving you the tools to become your own coach.” — AmateurEndurance.com

“Very well written and very easy to understand…The takeaways are invaluable…Joe Friel is one of the gurus of triathlon.” — A Triathlete’s Diary

From the Publisher