Table of Contents
Acknowledgments Introduction
Chapter 1: Your New Challenge Your Tri Goal History Race Distances Your First Race The Newbie Can You Do It?
Chapter 2: Your Triathlon Lifestyle Life as a Triathlete Motivation It's Okay to Stop Sometimes Sleeping Your Way to Better Fitness Do You Need to Lose Weight?
Getting Older Slower
Chapter 3: Your Nutrition Fueling before Exercise Fueling during Exercise Refueling after Exercise Eating during the Rest of the Day
Chapter 4: Your Support Emotional Support Motivational Support Technical Support Informational Support
Chapter 5: Your Swimming Form—Not Fitness Where to Swim Fear of Water Swim Stuff
Chapter 6: Your Biking Dusting Off the Old Bike Buying a Bike Bike Fit Bike Stuff How to Ride a Bike Bike Safety Group Riding Hills—Ups and Downs
Chapter 7: Your Running Running and Walking Group Running Staying Healthy Where to Run Hot Weather Running Stuff
Chapter 8: Your Muscles Where Do I Find the Time?
Getting Stronger Strength-Building Routines How Much Weight to Use Strength-Building Exercises Strength Phases Becoming More Flexible How to Stretch Stretching Exercises
Chapter 9: Your Training Plan The Big Picture: How to Get Fit Your Training Plan Beginner Plan Swimmer Plan Cyclist Plan Runner Plan What to Do When Things Don't Go Right
Chapter 10: Your High-Tech Gear Heart Rate Monitors Power Meters GPS Devices Back to the Future
Chapter 11: Your First Triathlon Choosing and Entering a Race Race Week Race Day!
After the Race
Epilogue Appendix A: Triathlon Lingo Appendix B: Swim Workouts Appendix C: Bike Workouts Appendix D: Run Workouts Appendix E: Combination Workouts Appendix F: Strength Workouts Appendix G: Checklists Appendix H: Newbie-Friendly Races Appendix I: Triathlon Resources Index About the Author
