The Triathletes Training Bible

AUDIOBOOK SUPPLEMENT
Copyright © 2016 by Joe Friel.

Published by arrangement with VeloPress. Used with permission by Echo Point
Books & Media, LLC. For personal use only with purchase of audiobook.
Table of Contents
Figure 2.1 Inconsistent Training for 22 Weeks……………………………………4
Figure 2.2 The Process of Purposeful Training……………………………………..5
Table 3.1 Sample 60-Minute Workout “Score” ……………………………………6
Table 4.1 The Borg 10-Point Scale for RPE………………………………………….6
Figure 4.1 Intensity Reference Points Compared with RPE……………………….7
Figure 4.2 Intensity Reference Points Compared with RPE and Standard
Triathlon Race Distances………………………………………………………..7
Table 4.2 Estimated Swimming Zones……………………………………………….8
Table 4.3 How to Determine Your Bike Heart Rate Zones………………………..9
Table 4.4 How to Determine Your Run Heart Rate Zones…………………………9
Table 4.5 How to Determine Your Bike Power Zones………………………………9
Table 4.6 How to Determine Your Run Pace Zones………………………………..10
Figure 4.3 Seasonal Training Time Distribution…………………………………….10
Sidebar 5.1 Mental Skills Profile………………………………………………………11
Sidebar 5.2 Recommended Sports Psychology Books………………………………12
Sidebar 5.3 Clinical Test Metrics………………………………………………………13
Sidebar 5.4 Field Test Metrics………………………………………………………14
Figure 6.1 The Basic Abilities of Training………………………………………….15
Figure 6.2 The Advanced Abilities of Training……………………………………….16
Sidebar 6.1 Assessment of Your Basic Abilities by Sport…………………………..17
Figure 6.3 The Complete Training Triad…………………………………………….18
Figure 7.1 The Basic and Advanced Abilities…………………………………………19
Table 7.1 The Common Periods in a Linear Periodization Model………………….19
Figure 7.2 Overview of Linear Periodization………………………………………..20
Figure 7.3 A Suggested Preparation Plan…………………………………………….20
Figure 7.4 A Suggested Preparation Plan……………………………………………21
Table 7.2 A Rough Guide for Determining Annual Training Volume…………….21
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This PDF file is part of the audiobook THE TRIATHLETE’S TRAINING BIBLE and cannot be sold separately. It may not be
reproduced, copied, circulated, publisher, or posted online. All rights reserved.
Copyright © Joe Friel, 2016. Published by Echo Point Books & Media, LLC by arrangement with VeloPress.
Table 7.3 Race Prioritization…………………………………………………………21
Table 7.4 Purposes and Durations of Subperiods Relative to Age and
Durations of Planned Recovery…………………………………………………22
Table 7.5 Weekly Training Hours…………………………………………………….23
Table 7.6 Weekly TSS………………………………………………………………….24
Figure 7.5 Example of an Annual Training Plan………………………………………25
Figure 8.1 Continued Example of an Annual Training Plan………………………..27
Table 8.1 Example of a Standard Training Week for Base and Build Periods…….29
Table 8.2 Example of a 2-Week Peak Period Routine………………………………29
Table 8.3 Examples of Race-Period Routine for a Saturday or Sunday Race……..30
Table 8.4 Daily Training Hours……………………………………………………..31
Table 8.5 Daily TSS……………………………………………………………………33
Table 8.6A Example of the Base 1 Training Period…………………………………35
Table 8.6B Example of the Base 2 Training Period…………………………………35
Table 8.6C Example of the Base 3 Training Period………………………………….35
Table 8.6D Example of the Build 1 and Build 2 Training Periods…………………36
Table 8.6E Example of the Peak Training Period…………………………………..36
Table 8.6F Example of a Race Training Period with a Sunday Race………………36
Table 9.1 Linear Periodization Example of 6-Day Crash Period Followed
by 4 Days of Rest and Recovery…………………………………………………37
Table 9.2A Reverse Linear Periodization Example of Workouts in Base 1 Period…37
Table 9.2B Reverse Linear Periodization Example of Workouts in Base 2 Period…37
Table 9.2C Reverse Linear Periodization Example of Workouts in Base 3 Period….38
Table 9.2D Reverse Linear Periodization Example of Workouts in Build
1 and 2 Periods ……………………………………………………………..38
Table 9.3 How to Adjust Bae and Build Subperiods for the Slow-Recovery Athlete…39
Table 9.4 Example of Base and Build Subperiods for the Slow-Recovery Athlete….40
Table 9.5 First 3 Weeks of 4-Week Training Plan for Base or Build with
Undulating Bike and Run………………………………………………………41
Table 9.6 First 3 Weeks of 4-Week Training Plan for Base or Build with
Weekly Undulation …………………………………………………………….42
Table 9.7 The Dominant and Maintenance Abilities……………………………….42
Table 9.8 Example of Base or Build Training Week with Block Periodization…….43
Figure 10.1 The Risk-Reward Curve…………………………………………………..43
Table 10.1 Common Symptoms of Overtraining by Category………………………44
Table 10.2 The Progressive Stages of Overreaching and Overtraining……………….45
Table 11.1 Common Morning Warning Indicators of Stress…………………………45
Table 11.2 A Typical 5-Day Rest-and-Recovery……………………………………46
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Figure 12.1 The Nose-Down Head Posture in Swimming……………………………46
Figure 12.2 The “Death Move”………………………………………………………..46
Figure 12.3 The Catch Starts Before the Hand Enters the Water……………………47
Figure 12.4 Head-On View of Good Foot Placement……………………………….47
Figure 12.5 Side View of Good Foot Placement……………………………………..47
Figure 12.6 Head-On View of Poor Foot Placement………………………………….48
Figure 12.7 Side View of Poor Foot Placement………………………………………48
Figure 12.8 The Foot-Drop Drill…………………………………………………….49
Figure 12.9 The Skipping Drill……………………………………………………….50
Table 13.1 Determining Your 1RM………………………………………………….51
Double Leg Squat……………………………………………………………………..52
Single-Leg Squat………………………………………………………………………53
Dead Lift……………………………………………………………………………….54
Step-Up ………………………………………………………………………………..55
Lunge ……………………………………………………………………………………56
Leg Press………………………………………………………………………………..57
Leg Curl…………………………………………………………………………………58
Power Step-Up…………………………………………………………………………59
Power Clean……………………………………………………………………………60
Figure 13.11 The Long “Speedboat” Position of the Freestyle Stroke………………61
Catch and Pull…………………………………………………………………………62
Front Plank..…………………………………………………………………………….63
Side Plank.………………………………………………………………………………64
Front Plank with Rows…………………………………………………………………65
Table 13.2 The Weight Lifting Phases and Their Purposes…………………………..66
Table 13.3 Details of the Weight Lifting Phases……………………………………..66
Table 13.4 Periodization of Force Reps for Swimming, Biking, and Running……66
Figure 14.1 Using a Training Diary to Plan for the Coming Week………………….67
Figure 14.2 Race Evaluation Form……………………………………………………71
Appendix A: Annual Training Plan Template……………………………………….72
Table D.1 Estimation of VO2max from a 1.5 Mile Run Test…………………………74
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AUDIOBOOK SUPPLEMENT

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