Table of Contents
Acknowledgements 10
Introduction: Becoming a Champion 12
1 Goal Setting 20
Finding your passion 22
Q & A: Choosing your "A" race 24
Planning your race season 31
Goal setting with Katy Campbell 35
2 Training For Triathlon 38
Cutting through the complexity 40
Tri-training essentials 42
A typical training programme 61
Q & A: Fitting triathlon into your life 64
Q & A: Measuring performance 68
The coaching conundrum 73
Group training discussions with Katy Campbell 86
Q & A: Coping with injury 89
3 Swim 92
Swim training fundamentals 94
Q & A: Swim training without a pool 115
4 Bike 118
Bike training fundamentals 120
Q & A: Winter biking made easy 135
5 Run 138
Run training fundamentals 140
Q & A: Different running surfaces 151
6 Strength and Conditioning 156
Strength and conditioning essentials 158
S & C exercises 160
7 Nutrition 168
My daily diet 170
Developing a race nutrition strategy 180
Race nutrition with Katy Campbell 190
Recipes 193
8 Psychology 202
Motivation methods 204
My pre-race playlist 211
My sources of inspiration 212
Sport and addiction 215
Battles with body image 218
Q & A: Building self-esteem 221
Race report: Challenge Roth, 2011 224
"If" by Rudyard Kipling 227
9 At the Races 228
Pre-race planning 230
Q & A: Coping with pre-race nerves 237
Tapering for a race 240
Perfecting transitions 245
Competition clothing 254
How to pace your race 256
Coping with race-day problems 260
Race reflections with Katy Campbell 264
Bouncing back from race disappointments 268
Race report: Ironman World Championship, 2007 273
Race report: Ironman World Championship, 2010 277
Race report: Ironman World Championship, 2011 280
Tri anecdotes 286
10 Rest and Recovery 288
Rest and recovery fundamentals 290
Q & A: Post-race recovery 296
The off-season 300
11 Tri-Natal 304
Exercise in pregnancy 306
Being a "fit mum" 310
12 Triathlon Titbits 318
Q & A: Making your money go further 320
Strategies for heat acclimatisation 322
Triathlon's rules of engagement 324
An alternative triathlon glossary 327
13 The Finish Line: A Conclusion 332
Annexes 338
Race-kit checklist 338
Triathlon race distances and metric conversions 340
Jargon-buster glossary 341
Acronyms 345
Biographies 346
Index 350
