Triathlete Magazine's Guide to Finishing Your First Triathlon

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Skyhorse Publishing Inc., 2008 - Sports & Recreation - 162 pages
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Here T. J. Murphy, a longtime triathlete and Editor-in-Chief of Triathlete Magazine, offers the aspiring triathlete a clear and simple pathway that will guide him or her toward experiencing the ultimate fitness lifestyle, culminating with the successful completion of a first triathlon. Beginning with the creation of an athlete's mindset, the author guides the reader through essential techniques for swimming, biking, and running, as well as topics such as nutrition, equipment, and racing. Readers will learn how to create a training schedule and eventually enter and participate in an entry-level triathlon. Even the most unrepentant couch potato can be transformed into a triathlete with this inspiring companion and training partner.
 

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Contents

WHY YOU CAN BE A TRIATHLETE
1
2
3
THE 18WEEK GAME PLAN
4
CYCLING GEAR
Keep the credit card handy
8
THE RIGHT FIT
Shoe Setup
Saddle Position Setup
Dealing with Neck Pain
LEARNING YOUR GEARS BEYOND THE BIG RING
9
HIT THE TRAIL

RUNNING SHOES
SWIMMING GEAR
BIGGUY BIKES
HIGHSPEED FOOD AND DRINK
5
I SETTING THE PHILOSOPHICAL TABLE
II SAFEWAY HERE I COME
III BRING ON THE SUPERFOODS
Mackerel
Tofu
Prunes
Garlic
Barley
Yams
Kidney Beans
IV FIVE TIPS TO TAILOR YOUR DIET TO YOUR TRAINING
WHY RELOADING IS KEY TO RAPID RECOVERY
BASIC RULES OF PROPER HYDRATION
6
THE CORE PRINCIPLES
THE SIXWEEK BASIC TRAINING PROGRAM
Week 2
Week 3
Week 4
Week 5
Week 6
7
Being Safe
Turning the Swim from a Washing Machine into a Pleasure Cruise
Using the Least Amount of Energy Possible
HOW TO SWIM LIKE A FISH
SPECIAL ADVANCED SWIMMING SECTION
Ease Your Way into a Faster 1500
Go for the Flow
LEARNING THE FLIP TURN
More Strength Fewer Injuries Better Air
The Route H2O and a Buddy
Gear Up and Start Slow
Beating Shin Splints
10
Getting Started with Your HRM in Five Steps
Heart Zone Training Chart
WHY RECOVERY IS KEY
Commandments of Recovery and Prevention of Overtraining
The Technique Focus Training Plan
Drills
Functional Strength Training
11
SIX KEYS TO TRAINING
12
RACE DAY NUTRITION
THE 15 MUSTDOS OF RACE DAY EATING
ENERGY FOOD REVIEW
Energy Drinks
Gels
15 HAWAII IRONMAN DOS AND DONTS
13
14
15
Week 2
Week 3
Week 5
Week 6
Week 7
Week 8
Week 10
Week 11
Week 12
INTENSITY TERMS
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About the author (2008)

T. J. Murphy, a five-time Ironman finisher and a triathlete since 1984, is the Editor-in-Chief of Triathlete Magazine, the largest triathlon magazine in the world. He lives in San Diego, California.

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