The 12 Week Triathlete, 2nd Edition-Revised and Updated: Everything You Need to Know to Train and Succeed in Any Triathlon in Just Three Months - No Matter Your Skill Level

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Fair Winds Press, Mar 1, 2011 - Health & Fitness - 272 pages
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It takes only 12 weeks to train to compete in a triathlon—no matter what level you’re at now!

Imagine being able to successfully compete in a triathlon in just three short months! You can, with fitness expert Tom Holland’s all-encompassing, easy-to-use training manual, The 12-Week Triathlete. This completely revised and updated edition gives fitness enthusiasts the most exciting, encouraging, and up-to-date exercise information, including 12 brand-new training plans that outline exactly what you need to do every day up until the big event for ultimate triathlon success.

Whether you are a beginner or a seasoned triathlete, training for a Sprint, Olympic, Half-Ironman, or Ironman event, this book offers a complete, step-by-step program that will help you strengthen, tone-up, and both physically and mentally prepare for the big day. You will learn how to:

Swim – Start your race confidently, swim strongly surrounded by others, and transition easily from a wetsuit.
Bike – choose the right bike, transport it safely to the race, and fuel yourself properly while you ride.
Run – Don’t bonk, improve your speed, and see your race through to the end.
Put It All Together – Eat right through the 12 weeks, train for each segment of the race, gather your equipment and transport it safely to the race, plan for and avoid last-minute emergencies, and, most of all, have fun and continue to compete in the future.  

In addition all this, you’ll also find insider information on weight-training, endurance training, and speed work, as well as answers to questions like “Can you eat during a race?,” “How do you line up your bike so you can jump right on it?,” and “What is the best way to quickly shed your wetsuit?’

The 12-Week Triathlete is your secret weapon to triathlon triumph—start training today!
 

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Contents

FOREWORD
9
INTRODUCTION
11
Chapter 1 MY COACHING PHILOSOPHY
17
Chapter 2 GETTING STARTED
21
Chapter 3 STRENGTH TRAINING
35
Chapter 4 TRIATHLON RESISTANCE TRAINING PROGRAM
41
Chapter 5 STRETCHING AND FLEXIBILITY PROGRAM
83
Chapter 6 SWIM TRAINING
95
Chapter 10 MENTAL TRAINING
183
Chapter 11 NUTRITION AND HYDRATION
191
Chapter 12 PRERACE CONSIDERATIONS
203
Chapter 13 RACE DAY
221
Chapter 14 POSTRACE
247
TRAINING PLAN LOGS
251
HELPFUL TRIATHLON WEBSITES
266
TOM HOLLANDS RACES
267

Chapter 7 BIKE TRAINING
105
Chapter 8 RUN TRAINING
117
Chapter 9 TRIATHLON TRAINING PLANS
123
ACKNOWLEDGMENTS
268
ABOUT THE AUTHOR
269
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About the author (2011)

Tom Holland is a nationally recognized fitness expert and founder of the fitness consulting company TeamHolland LLC. He is a member of the PowerBar Team Elite, and has competed in more than 15 Ironman Triathlon competitions worldwide. Tom most recently appeared on ABC News' Good Morning America, where he trained host JuJu Chang to compete in her first triathlon in the show's “100 Days of Wellness” series. He has also appeared on CNN's Headline News and is a frequent contributor to such magazines as Men's Health, Self, and Fitness. Tom is the author of The Marathon Method and star of the Tom Holland Workout fitness video series. He holds a master's degree in exercise science and sport psychology and has been certified by numerous fitness organizations, including the National Strength and Conditioning Association, the American Council on Exercise, the National Academy of Sports Medicine, and the American College of Sports Medicine. Visit him at www.teamholland.com.

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