The Triathletes Training Bible 2nd Edition: Joe Friel
Blurb
Coach Joe Friel touts the benefits of creating a scientific, self coached training plan to refine your skills and improve your triathlon performance. You will learn how to train smarter, not harder, and apply proven techniques for increasing endurance without overtraining. Friel equips you with the know-how to build a personal training plan based on your individual needs and goals for the next racing season. In addition to the physical aspect of training, Friel addresses the importance of mental preparation and training, from attitude to zealousness.
Whether you are an amateur, professional, or training for your first triathlon event, you will find comprehensive information to help you achieve your goals and reach your maximum potential.
My Review
When I first bought this book I had only been in the sport of triathlon for a couple of months. During those months I had been swimming twice a week, cycling twice a week, running twice a week and weight training twice a week. My sessions were just endurance based spending say an hour swimming or running or cycling for a couple of hours with the club.
The first thing this book taught me was to make my sessions specific, why I needed speed and endurance sessions and how to tailor them to my goals and needs. I don’t do a lot of club training and so being able to turn up at the pool during a public swim session, get in the fast lane and have a challenging and rewarding swim was essential. Before tailoring these sessions training could become boring and monotonous. The inclusion of specific drills and workouts for each sport made a welcome change and my style, especially my stroke in swimming has advanced noticeably.
I always trained with a training plan or diary but I never really knew how to create one properly. The step by step guide in this book has helped me no end and even now I still refer to it at the end of each season to plan the next! Templates are given so the correct format can be obtained for tracking weekly hours, different phases in training, events etc.
Periodization was something I had never employed with my training and again Friel has provided step by step instruction from base to race periods going into detail for each phase as to what workouts should be performed and for how long. Appropriate testing techniques are included to ensure you are always working to your peak potential.
Another section that I found rewarding was that of supplementation and nutrition. Vitamins and minerals, antioxidants, protein supplements etc are all discussed in detail explaining why you need them and what they do, not just ‘You need them!’. The periodisation of a triathletes diet is also discussed detailing fat, carbohydrate and protein intake throughout the season.
Of course there is no equivalent to one on one coaching from a qualified professional. However this book ensures that you understand your sport and why a coach preaches what he/she does. Understanding how to train and prepare yourself to race is essential if you wish to succeed in multisport. The Training Bible will ensure you reach your race at optimum performance. A book I will never throw away!
Wednesday, 4 July 2007
The Triathletes Training Bible 2nd Edition: Joe Friel
Tuesday, 3 July 2007
Knowing how to train...
I often get asked the question, "You do not have any coached qualifications, how do you know how to traing?".
Triathlon, being a highly individual sport requires the individual to plan, stick to and report on their own training programmes. To do this I use a selection of resources which I have provided on the right of this page.
All the resources are in written form and are a wealth of knowledge from some of the worlds leading coaches. For those who wish to create a structured and effective training programme they are essential.
Hope this helps any budding triathletes!
Triathlon, being a highly individual sport requires the individual to plan, stick to and report on their own training programmes. To do this I use a selection of resources which I have provided on the right of this page.
All the resources are in written form and are a wealth of knowledge from some of the worlds leading coaches. For those who wish to create a structured and effective training programme they are essential.
Hope this helps any budding triathletes!
Your over half way there!
Todays schedule: 30minute Run at Race Pace followed by 30minutes of core work.
I love running 5k's at race pace. I can go out hard from the start and before the pain or fatigue from running fast has caught up with me I have pretty much finished. 10k's are different, probably because I use the same strategy as I do with 5k's:
Go hard for the first 2k so as to raise VO2 levels to a peak which in turn produces better performance for the rest of the race. I tried this at the dambuster, and it worked, the first 2k were perfect, just as I had planned. But then I suffered. I fatigue for the middle 3 or 4 kilometres, it just seems although there is still such a long way to go. We all know the feeling when you are tired and still have over half the race to go, its horrible! But then for the last 3k I can get back up to pace, quite easily. Knowing that i`m over half way can switch my mood because I think, "I can annihalate myself and it will not matter, i`ll be finished soon!".
I think the key to complete a good 10k, personally, is to train myself to push through those middle 3 or 4 kilometres. That way I can go hard from the start and hold my pace all the way through the race.
I love running 5k's at race pace. I can go out hard from the start and before the pain or fatigue from running fast has caught up with me I have pretty much finished. 10k's are different, probably because I use the same strategy as I do with 5k's:
Go hard for the first 2k so as to raise VO2 levels to a peak which in turn produces better performance for the rest of the race. I tried this at the dambuster, and it worked, the first 2k were perfect, just as I had planned. But then I suffered. I fatigue for the middle 3 or 4 kilometres, it just seems although there is still such a long way to go. We all know the feeling when you are tired and still have over half the race to go, its horrible! But then for the last 3k I can get back up to pace, quite easily. Knowing that i`m over half way can switch my mood because I think, "I can annihalate myself and it will not matter, i`ll be finished soon!".
I think the key to complete a good 10k, personally, is to train myself to push through those middle 3 or 4 kilometres. That way I can go hard from the start and hold my pace all the way through the race.
Monday, 2 July 2007
The taper?
I find myself in a confusing situation. I have raced, recovered, started half ironman training and am planning a taper all in the space of 2 weeks?
Although I had planned my entire year before it started there are always things that get in the way or confuse the situation. These can include holidays, socialising, exams :( or even just the spur of the moment sprint triathlon or 5k road race. All these things zap energy and time from an otherwise perfect training program. You cannot really plan for these occurances as such. I mean, you know they will happen, but not really when or for how long, so training has to adaptive. Hence although I have started half ironman training I find myself having performed a crash week of increased hours and workload just to boost my fitness levels to a peak before tapering down for this next event; Wakefield.
If the taper works well I should be on form for the weekend! Oh...and its raining!
Although I had planned my entire year before it started there are always things that get in the way or confuse the situation. These can include holidays, socialising, exams :( or even just the spur of the moment sprint triathlon or 5k road race. All these things zap energy and time from an otherwise perfect training program. You cannot really plan for these occurances as such. I mean, you know they will happen, but not really when or for how long, so training has to adaptive. Hence although I have started half ironman training I find myself having performed a crash week of increased hours and workload just to boost my fitness levels to a peak before tapering down for this next event; Wakefield.
If the taper works well I should be on form for the weekend! Oh...and its raining!
Sunday, 1 July 2007
It ain't training unless its raining!
My body awoke this morning feeling the effects of training over the last week. A hard week consisting of recovery sessions on the monday and the start of half ironman training for the vitruvian in september. A fantastic week it was though, being finalised by an early 3hr cycle and 30min run brick at 5.30am on a Sunday.
I like to get out early on the bike because I miss all the traffic. I can have terrific endurance ride and still be back for breakfast, brilliant! I find it takes the pressure off my training for the rest of the day, because I have already completed my main session. It felt good to be up this early, like when I was at uni, sticking to a timetable. I don't like it over the summer when I have all this time free in the day to train. I find myself lying in until 9 or 10am and then I`m hungry and don't feel like training straight away. I have to have everything scheduled, a strict timetable and good luck to anything thats going to come in the way of that! Normally working gives me something to do in the day but I have only managed to get a few days and so I am really having to force myself to stick to specific trainign times.
It was wet, only drizzle, but none the less wet. I had prepared by clothes and bike the night before so that I could go straight out the door. The rain didn't start to hammer down until an hour in and for the next hour and a half it was really heavy, with some nasty winds to go with it! It was this or a hefty turbo session though and nobody could make me sit on that stationary bike for longer than 2 hours, nobody! I had to cut my cycle slightly short, half an hour short because I was drenched, my coat and waterproof cycle socks had done well, but eventually the water found a way through. I dumped my stuff and ran off for my half hour zone 2 run, my heart rate was steady because I was obviously warmed up from the cycle. I often have a problem beginning my runs since my heart rate takes ten to fifteen minutes to settle-in and its only then that I can start to track my zones.
A good week as I said consisting of:
Monday- 30mins turbo speedwork-recovery
Tuesday- 1hr 42 minute run in heart rate zone 2 with 3x6min z4-35minute swim drills+500m
Wednesday- 32minute swim/drills and 4x200m neg split-1hr 30min Turbo(force)-30 min core
Thursday-1hr turbo(power)-1hr z2 run
Friday- 46 minute swim/drills and 12x25m+10x50m sprints-1hr 30minute weights
Saturday-Rest due to tired legs from weights
Sunday-2hr 30min endurance cycle with 30min z2 run brick
Not a bad week, and I feel good as I write this so i`m happy. Just 30minutes of core left for today and then I can get on with my other long list of jobs!
I like to get out early on the bike because I miss all the traffic. I can have terrific endurance ride and still be back for breakfast, brilliant! I find it takes the pressure off my training for the rest of the day, because I have already completed my main session. It felt good to be up this early, like when I was at uni, sticking to a timetable. I don't like it over the summer when I have all this time free in the day to train. I find myself lying in until 9 or 10am and then I`m hungry and don't feel like training straight away. I have to have everything scheduled, a strict timetable and good luck to anything thats going to come in the way of that! Normally working gives me something to do in the day but I have only managed to get a few days and so I am really having to force myself to stick to specific trainign times.
It was wet, only drizzle, but none the less wet. I had prepared by clothes and bike the night before so that I could go straight out the door. The rain didn't start to hammer down until an hour in and for the next hour and a half it was really heavy, with some nasty winds to go with it! It was this or a hefty turbo session though and nobody could make me sit on that stationary bike for longer than 2 hours, nobody! I had to cut my cycle slightly short, half an hour short because I was drenched, my coat and waterproof cycle socks had done well, but eventually the water found a way through. I dumped my stuff and ran off for my half hour zone 2 run, my heart rate was steady because I was obviously warmed up from the cycle. I often have a problem beginning my runs since my heart rate takes ten to fifteen minutes to settle-in and its only then that I can start to track my zones.
A good week as I said consisting of:
Monday- 30mins turbo speedwork-recovery
Tuesday- 1hr 42 minute run in heart rate zone 2 with 3x6min z4-35minute swim drills+500m
Wednesday- 32minute swim/drills and 4x200m neg split-1hr 30min Turbo(force)-30 min core
Thursday-1hr turbo(power)-1hr z2 run
Friday- 46 minute swim/drills and 12x25m+10x50m sprints-1hr 30minute weights
Saturday-Rest due to tired legs from weights
Sunday-2hr 30min endurance cycle with 30min z2 run brick
Not a bad week, and I feel good as I write this so i`m happy. Just 30minutes of core left for today and then I can get on with my other long list of jobs!
Tuesday, 26 June 2007
The Dambuster
23rd June, 2007:
It was the day I had been waiting for...further that, the day I had been training for. The winter base and months of following training would all amount to this race, the Dambuster.
The Dambuster Triathlon, one of pacesetterevents finest would be my first Olympic distance event. Not only that, it would be the qualifer for the world championships later this year in Hamburg Germany. How badly did I want to qualify? Badly enough to have already written the date in my diary and ensured that there would be nothing going on in the two weeks before the event so I could progress through my taper without any disruption!
Set in some of Leicestershires most spectacular scenery with the centre point being a Dammed lake in Rutland I would never have even dreamnt of the gruelling challenge that lay before me.
Upon arriving at Rutland Water on the Friday (22nd) me and my dad, who I must add always travels with me to all my events, set up camp near to the lake before heading off the check out the course. We had already driven the famed 'Rutland Ripple' on the way in, a punishing set of up hill drags that seemed keep repeating themselves just when you thought they were over! My dad of course, always keeping a sensible head reminded me that "For every up, there is always a down!", a comment that would stick with me when edging up those hills the next day. The swim was a diamond like route, 1500m around 5 buoys, fantastic! There is nothing worse for me than a straight out and back swim, it just looks so far! Onto transition to find that I actually had me own named area of transition set apart with a little sticker, I would have felt like a professional had the same not been done for everybody else. Still a great touch, well done pacesetter! The run route would take me and all the other potential qualifiers around the lake and out to the dam where an interval type sprint out and back across the dam twice before heading back to the start would make up the 10km. With everything planned out it was back to the tent for some sought after grub!
A typical campsite, with groups of men/women all staying together would typically be expected to be noisy through most of the night. One of the things I absolutely love about triathletes that would seem perculiar to anyone not accustomed to the sport is that we all need our sleep, and we know it! Half past ten and the campsite was dead to the world, not even a whisper! Fair enough really when the first wave of swimmers was off at 06:40! In fact even if you wern't in the first wave, you still had to be in transition for 06:00, that mean getting up at 5:00 for me for an early breakfast!
Oats and bananas, thats what I have found works best for me over the last year or so. Still feeling full after a mountain of pasta the night before I had to keep breakfast reasonably light. I decided to get into my trisuit early, why not be prepared? I`m the kind of person who needs to have everything planned, probably due to the fact that I have to live my life by timetables in order to fit all the training in for 3 sports. As well as this I have a girlfriend, Rachael, probably the most understanding person in my life, who always stands by me with my sport but I would hate to take more time than necessary away from her. Hence all the timetables;to ensure I am getting everything done at times when it doesn't affect anything or anyone else, this normally means the mornings!
After racking up I applied the baby oil and got into my wetsuit. It was 0630 so I headed down to the water.
The mass start for the swim was brutal, I didn't want to start at the front because I didn't deem myself quick enough, there were 90 of us in the 18-24 category and I was in the middle of the pack. After a few kicks taken and a few handed out I found a bit of space and swam parallel to another guy, who I kept track of because I recognised his Orca wetsuit. I find normally when I swim I pass the time by counting my strokes per length, in open water there are no lengths...the swim seemed to go on forever! 26minutes to be exact, 4 minutes over my pool time. I couldn`t believe it, to qualify I needed to be in the top 4, I was 50th out the water!
After a reasonably quick transition jumped onto my bike and begin to pedal....there was a problem, I was spinning more than a washing machine....my chain was off. What are the chances, the most important race of the year and my chain fell off! After solving the problem I knew I had to make up alot of time, it was a case of just putting your head down and pedalling. After 6 or so miles we hit the Rutland Ripple, I say we because it was almost like a queue of traffic up the hills. This was where I could make up my time, I was used to hills, I train on hills and so I decided to stay in the saddle and spin up the hills. It hurt, the expression on my face in the photos says that, but I managed to overtake a fair few cyclists until that is, on the second hill, half way up my chain came off again....I cannot state the words that came out my mouth! But it had happened, so I jumped off, flicked it back on and continued with the struggle!
On the hour I had completed 22.5miles and so coming back into transition I had a fairly fast time of 1hr 12mins for 26.6miles. My legs felt good and I had pulled back a number of places. Now I was onto the run, I ran off the bike quickly, with my dad running parallel shouting advice. The run was mainly track but also a little cross country. The backdrop of the lake was great if you wanted to take your mind off the run. I decided to run the first 2km under 20min 5k pace. I wanted to get under 40mins for the run so badly, I originally opted for 36mins. I can run a 17min 5km and so though 36mins for 10km would work. Straight away I knew that was out of the question. Still I stuck with my plan for 2km and then cooled after a little for the next 4km. Running out and back across the dam meant I could see the opposition heading back the opposite direction. They were fast, some wearing GB tri-suit-what was I trying to do? Qualify against these guys...still anything was possible. I tried to run the last 4km hard but I was already too far behind. I finished the run in 40mins 30secs. Not fast enough but still a personal best over 10km.
I ended up 17th in my age group and so didn't qualify for the Worlds. Dissapointed...yes but coming back from 50th to 17th is something I am personally proud of. I have the Wakefield triathlon in a couple of weeks, a last change to qualify. Although this will be the national age group championships as well and so the race will be by no means easy. I just hope that since there are 8 qualifying places per age group I will stand a better chance of getting a place!
It was the day I had been waiting for...further that, the day I had been training for. The winter base and months of following training would all amount to this race, the Dambuster.
The Dambuster Triathlon, one of pacesetterevents finest would be my first Olympic distance event. Not only that, it would be the qualifer for the world championships later this year in Hamburg Germany. How badly did I want to qualify? Badly enough to have already written the date in my diary and ensured that there would be nothing going on in the two weeks before the event so I could progress through my taper without any disruption!
Set in some of Leicestershires most spectacular scenery with the centre point being a Dammed lake in Rutland I would never have even dreamnt of the gruelling challenge that lay before me.
Upon arriving at Rutland Water on the Friday (22nd) me and my dad, who I must add always travels with me to all my events, set up camp near to the lake before heading off the check out the course. We had already driven the famed 'Rutland Ripple' on the way in, a punishing set of up hill drags that seemed keep repeating themselves just when you thought they were over! My dad of course, always keeping a sensible head reminded me that "For every up, there is always a down!", a comment that would stick with me when edging up those hills the next day. The swim was a diamond like route, 1500m around 5 buoys, fantastic! There is nothing worse for me than a straight out and back swim, it just looks so far! Onto transition to find that I actually had me own named area of transition set apart with a little sticker, I would have felt like a professional had the same not been done for everybody else. Still a great touch, well done pacesetter! The run route would take me and all the other potential qualifiers around the lake and out to the dam where an interval type sprint out and back across the dam twice before heading back to the start would make up the 10km. With everything planned out it was back to the tent for some sought after grub!
A typical campsite, with groups of men/women all staying together would typically be expected to be noisy through most of the night. One of the things I absolutely love about triathletes that would seem perculiar to anyone not accustomed to the sport is that we all need our sleep, and we know it! Half past ten and the campsite was dead to the world, not even a whisper! Fair enough really when the first wave of swimmers was off at 06:40! In fact even if you wern't in the first wave, you still had to be in transition for 06:00, that mean getting up at 5:00 for me for an early breakfast!
Oats and bananas, thats what I have found works best for me over the last year or so. Still feeling full after a mountain of pasta the night before I had to keep breakfast reasonably light. I decided to get into my trisuit early, why not be prepared? I`m the kind of person who needs to have everything planned, probably due to the fact that I have to live my life by timetables in order to fit all the training in for 3 sports. As well as this I have a girlfriend, Rachael, probably the most understanding person in my life, who always stands by me with my sport but I would hate to take more time than necessary away from her. Hence all the timetables;to ensure I am getting everything done at times when it doesn't affect anything or anyone else, this normally means the mornings!
After racking up I applied the baby oil and got into my wetsuit. It was 0630 so I headed down to the water.
The mass start for the swim was brutal, I didn't want to start at the front because I didn't deem myself quick enough, there were 90 of us in the 18-24 category and I was in the middle of the pack. After a few kicks taken and a few handed out I found a bit of space and swam parallel to another guy, who I kept track of because I recognised his Orca wetsuit. I find normally when I swim I pass the time by counting my strokes per length, in open water there are no lengths...the swim seemed to go on forever! 26minutes to be exact, 4 minutes over my pool time. I couldn`t believe it, to qualify I needed to be in the top 4, I was 50th out the water!
After a reasonably quick transition jumped onto my bike and begin to pedal....there was a problem, I was spinning more than a washing machine....my chain was off. What are the chances, the most important race of the year and my chain fell off! After solving the problem I knew I had to make up alot of time, it was a case of just putting your head down and pedalling. After 6 or so miles we hit the Rutland Ripple, I say we because it was almost like a queue of traffic up the hills. This was where I could make up my time, I was used to hills, I train on hills and so I decided to stay in the saddle and spin up the hills. It hurt, the expression on my face in the photos says that, but I managed to overtake a fair few cyclists until that is, on the second hill, half way up my chain came off again....I cannot state the words that came out my mouth! But it had happened, so I jumped off, flicked it back on and continued with the struggle!
On the hour I had completed 22.5miles and so coming back into transition I had a fairly fast time of 1hr 12mins for 26.6miles. My legs felt good and I had pulled back a number of places. Now I was onto the run, I ran off the bike quickly, with my dad running parallel shouting advice. The run was mainly track but also a little cross country. The backdrop of the lake was great if you wanted to take your mind off the run. I decided to run the first 2km under 20min 5k pace. I wanted to get under 40mins for the run so badly, I originally opted for 36mins. I can run a 17min 5km and so though 36mins for 10km would work. Straight away I knew that was out of the question. Still I stuck with my plan for 2km and then cooled after a little for the next 4km. Running out and back across the dam meant I could see the opposition heading back the opposite direction. They were fast, some wearing GB tri-suit-what was I trying to do? Qualify against these guys...still anything was possible. I tried to run the last 4km hard but I was already too far behind. I finished the run in 40mins 30secs. Not fast enough but still a personal best over 10km.
I ended up 17th in my age group and so didn't qualify for the Worlds. Dissapointed...yes but coming back from 50th to 17th is something I am personally proud of. I have the Wakefield triathlon in a couple of weeks, a last change to qualify. Although this will be the national age group championships as well and so the race will be by no means easy. I just hope that since there are 8 qualifying places per age group I will stand a better chance of getting a place!
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