ESSENTIAL
MAINTENANCE
150 ESSENTIAL MAINTENANCE
PRE-HAB FOAM ROLLER TIPS
Pre-habilitation is a series of exercises aimed at reducing the • Start with a softer, low-density foam
risk of injury. The triathlon regime is intensive; elite female
athletes train for 25–30 hours a week, and elite male athletes roller and progress from there
for 35–40 hours. The foam-roller exercises below can be used
all year round and are designed to keep soft tissue healthy. • Don’t overuse the roller after
PRE-HAB EQUIPMENT strenuous sessions because the
muscle tissues need time to heal
A foam roller is a firm cylinder—you lie on it and “roll” to massage areas
of muscle tightness. It can be uncomfortable at first, but becomes easier • Use the roller on recovery days or
as the soft tissue becomes healthier. For localized areas, try applying
gradual pressure with a tennis or golf ball to ease the tension. after lighter workouts
• Try to roll upward, toward the
heart, to avoid overstraining
vein valves
• Pause on any sensitive spots and let
the pressure ease the tightness
• Always treat both sides of the body
• Be careful around joints: roll over
ligaments and tendons, but avoid
rolling over bony areas
• Keep a relaxed breathing rhythm
01 UPPER AND LOWER BACK Feet should be
slightly apart
This exercise reduces tightness in the muscles of your thoracic
Push with
and lumbar spine. It helps with posture and breathing, and your legs
minimizes the risk of back pain for triathletes.
Keep spine neutral Raise hips
off the floor
1Sit down with knees
bent and feet on the
floor. Position the roller
so that it is level with your
shoulder blades. Place your
arms across your chest, lie
back onto the roller, and lift
your hips. Keep your back
and neck in a straight line.
2Breathe normally and, Stop when roller
using your legs and feet, is at top of pelvis
push your body over the roller
until it reaches the top of
the pelvis, then work back
to your shoulder blades again.
Repeat for 30 seconds.
151P R E - H A B
02 GLUTEAL AND PIRIFORMIS MUSCLES
This exercise focuses on the gluteal and piriformis muscles on the
outer side of your buttocks. These muscles help with hip and leg
stability and can overtighten after running and cycling.
Rest side of ankle Support Push yourself over the
on your knee upper body roller with your arms
with your
Put your foot arms
on the floor
for balance
Sit on roller
1Sit on the foam roller with your left buttock and cross your 2Rotate sideways to shift your weight onto the outer side of
left leg over your right leg. Push your buttock backward and your left buttock. Cross your left leg over the right and push
forward over the roller for 30 seconds. Sit on your right buttock, backward and forward over the roller. Turn to sit on the outer
cross your legs, and repeat. side of the right buttock, cross your legs, and repeat.
03 TFL MUSCLE AND ITB BAND
This exercise loosens the tensor fasciae latae (TFL) muscle of the upper leg
and the iliotibial band (ITB), a band of fibrous tissue on the outer side of the
leg. Runners and cyclists are especially prone to tightness in this area.
Keep head, neck, Movement is
and spine aligned provided by your leg
Keep lower leg Lower leg should
straight and raised remain straight
off the ground
Place your
arm on the
mat for
support
1Lie on your left side with the roller just above your knee. Push with your arm
Support your upper body on your left forearm and place the
other hand on your hip. Cross your right leg over the left, and put 2Using your left arm, gently push yourself down over the roller
your right foot flat on the floor. until it is level with the top of your thigh, then pull back up
until it is above your knee again. Repeat for 30 seconds. Turn
over and repeat the exercise on your right leg.
152 ESSENTIAL MAINTENANCE
04 HAMSTRING MUSCLES
This exercise helps reduce muscle tension and imbalances in the hamstring muscles
at the back of the thigh. Tension here is common in runners who actively use their
hamstrings to run well.
Support upper
body with arms
Keep feet together Keep legs straight
1Sit with your legs straight out in front and place the roller 2Using your arms, push yourself over the roller, working
under the back of your knee. Cross your right leg over the left from your knee to the base of your buttocks, then back to
one at the knees. Raise your buttocks off the mat, keeping your the knee. Repeat for at least 30 seconds. Cross your left leg
head, neck, and spine aligned. over the right and repeat the exercise on your right leg.
05 QUADRICEPS MUSCLES
This exercise helps reduce muscle tightness and imbalance at the front of the
thighs. These muscles become tight due to repetitive muscle contraction, especially
during a long run or swim. Tightness in these muscles can also affect your knees.
Place feet Hold body in Use forearms Pull body up over
slightly apart neutral position for support roller with your arms
Use your feet
for balance
1Lie on your front with the roller beneath the top of your 2Move your body up until the roller is just above the knees,
thighs. Keep your head, neck, body, and legs aligned. Support then work back to the top of the thighs (try to go right into
your upper body with your arms and make sure your toes are on the hip-flexor area). Repeat for 30 seconds. Crossing your legs
the ground to support your legs. at the ankles adds extra pressure, but always repeat on each leg.
153P R E - H A B
06 GASTROCNEMIUS AND SOLEUS MUSCLES
This exercise reduces tension in the calf muscles and helps ankle mobility.
It is particularly helpful for cyclists and runners. Tightness in these muscles
can lead to pain in the Achilles tendon, heel, or foot arch.
Keep your
arms straight
Keep your Push with
legs straight your arms
1Sit with your legs straight, cross your right leg over the left, 2Push your legs over the foam roller, working from your ankle
and place the roller under the back of your ankles. Support to the back of the knee and back to the ankle again; repeat
your upper body with your arms and lift your hips off the mat. for 30 seconds. Cross your left leg over the right leg and repeat
the exercise on your right leg.
07 PLANTAR FASCIA BAND
The plantar fascia is a band of tissue that supports the arch of the foot. It is
particularly prone to tension from repetitive stress caused by running long
distances. Using a golf ball helps target smaller points of tension.
1Sit down with your foot flat on 2Roll your foot over the golf ball, working in
the floor, or stand up and hold a straight line from the ball of your foot to
onto a chair back. Place a golf ball the heel and back again. Increase the pressure
on the floor and rest your foot on it. through your foot as required. Repeat the
exercise with your other foot.
Start with golf ball Roll foot over
under ball of foot golf ball
154 ESSENTIAL MAINTENANCE
COMMON BECAUSE YOU ARE DOING
COMPLAINTS THREE DYNAMIC SPORTS, IT IS
WORTH CONSIDERING DOING A
Most triathletes experience a number of common FIRST-AID COURSE. THIS WILL
complaints during training and racing. These are GIVE YOU CONFIDENCE AS YOU
usually minor and can be prevented by a good prehab ARE OUT THERE GETTING FIT
routine and regular massage (see pp.150–153). Most of AND STRONG.
the complaints listed below can be treated at home.
COMPLAINT PREVENTION FIRST AID
SWIMMER’S SHOULDER Ask a swimming coach to look Use massage and friction on
at your technique. Make sure the shoulder. Heat the area
Pain in the shoulder can be caused by poor technique. you use a variety of strokes to either with hot water in the
It is normally due to the swimmer pulling too soon before balance out the muscles used. shower or with a heat pad.
the catch has been set up correctly (see the swimming Set up your catch properly If the problem persists,
drills on pp.20–27). (see pp.16–17 and 20–27). consult a physical therapist.
IRRITABLE NOSE Swim with a nose clip and Use a steam room to help
train in a low-chlorine pool. counteract the effects of
Chlorine in the pool can irritate the lining of the nose. Use soft tissues (containing chlorine. Runners and cyclists
Runners and cyclists may suffer from a runny nose a soothing balm) to avoid should seek medical advice
when training outside. This can be caused by allergies chafing the skin. if the nasal lining becomes
(such as hay fever) or by rhinitis (an inflammation of inflamed.
the nasal membranes). Use an antibacterial chamois
cream which will reduce Wash the area with clean
SADDLE SORES friction and help avoid water and pat dry. Rub
infection. Wash your cycling antiseptic cream onto the
These are painful lesions on areas of skin that are in shorts frequently. lesions. Visit your doctor
contact with the saddle (such as the buttocks, upper if the area gets infected.
thighs, and groin). They are normally caused when the
hair follicles become infected.
ROAD RASH Lower the tire pressure on Clean the area with warm
your bike in wet conditions soapy water to remove any
This is an area of painful abrading that occurs when a to improve your grip around road tar. Abraded areas will
cyclist falls and makes contact with the road. Loss of corners. Keeping your legs heal better if they are kept
skin can make clothing and sleeping uncomfortable. shaved before you cycle will clean and dry. Avoid swimming
Affected areas may sting in the pool. help speed up healing. until the area has healed.
CARPAL TUNNEL SYNDROME Check the fit of your bike and Massaging the area helps
make sure you don’t overload reduce numbness. Medically
This can occur after longer bike rides when the weight the weight on your hands. recommended exercises can
of the rider presses down through the hand. The nerve Wear gloves with good padding also help. In very severe cases,
from the wrist to the hand becomes inflamed and sore. around the problem nerve area. surgery may be needed.
The usual symptoms are numbness in the hand and fingers.
COMMON COMPLAINTS 155
COMPLAINT PREVENTION FIRST AID
BLISTERS Ensure that you wear well- You can run with a blister as
fitting shoes and socks. Reduce long as it’s not too painful.
Painful, fluid-filled blisters are caused by wearing friction by wearing double- If the blister breaks, you will
unsuitable socks or running shoes that pinch, rub, or skinned socks, and apply need to keep it clean or it may
compress your feet. Blisters are not serious unless they petroleum jelly or adhesive become infected.
become infected, but they can prevent you from training. bandages.
RUNNER’S TOE Make sure your running shoes If it is painful, stop running for
fit properly. Trim your toenails a few days and keep the toe
Bleeding under the toenail can create a black-looking and check that you are not clean and dry to avoid infection.
toenail. It is caused by wearing ill-fitting footwear that scuffing your foot into the The nail may eventually drop off
puts pressure on the nail bed. Runner’s toe is not ground when running. but it should soon grow back.
usually serious, but it can be very painful.
LOWER-BACK PAIN Keep your back supple by doing Massage the affected area and
regular mobility exercises. In stretch the muscles. Heat pads
This is not uncommon in triathletes and can have a number the pool, use front scull and may also help. Stay active rather
of causes. Most cases of lower-back pain are caused by deep kick drills to avoid than resting, because movement
injuries and overstraining in the lumbar region. It is more straining your back muscles. will help loosen tight muscles.
common in older triathletes and those who work at a desk.
See also Sciatica on p.157.
DOMS Although DOMS cannot really Keep the area active and
be prevented if you want to resume normal training because
Delayed-onset muscle soreness (DOMS) is pain caused by overload your training, avoid this is only a minor trauma to
micro-tearing of the muscle fibers during long or intensive progressing too quickly. the body. Try increasing the
exercise. It usually develops 12–24 hours after exercise, Stretches will exacerbate it, so protein levels in your diet for
depending on the intensity of the workout. use flushing (see pp.69, 74–75). a few days (see pp.88–91).
CRAMP You can reduce your chance Stop and rest for a while
of cramp by making sure your until the discomfort passes.
The causes of cramp are largely unknown. It can occur electrolyte balance is good Stretching and massage can
in the muscles, or as a “stitch” in the side of the stomach. (see p.92) and keeping your also help. If the pain persists,
You can run through a stitch, but it is not advisable to muscles strong and supple. seek medical advice.
keep running on a cramp in the muscle.
SUNBURN Apply a high-factor sunscreen Commercial after-sun creams
to exposed areas of skin, and can be helpful, as can cool water.
Exposure to the sun’s ultraviolet (UV) rays can cause the wear protective clothing and Cover the burned area to avoid
skin to redden and peel (even in cold or overcast weather). sunglasses. Where possible, further damage. In severe cases,
Severe sunburn can be painful and may cause blisters. train in the shade. seek medical advice.
HEAT-RELATED ILLNESS Make sure you are wearing Stay in the shade, keep cool,
appropriate clothing for and make sure you do not drink
Overheating can lead to heat exhaustion, which causes hot weather. Increase your too much too quickly (take
dizziness, headaches, and cramps. In extreme cases this can electrolyte intake (see p.92) small sips). In severe cases
lead to heatstroke, a life-threatening medical emergency in and keep well hydrated. seek urgent medical advice.
which the body’s thermostat system fails altogether.
156 ESSENTIAL MAINTENANCE
COMMON INJURIES SOFT-TISSUE INJURIES
Almost every athlete experiences injuries from time to time. In the case of injuries to muscles,
Acute injuries, such as ruptured ligaments or torn muscles, can tendons, and ligaments:
occur suddenly. Chronic injuries are caused by overuse and
develop over time. Do not neglect injuries because they • Stop activity immediately and
may develop into long-term problems if left untreated.
assess the seriousness of the injury
USING ICE
• If the area is very painful, use ice
Most soft-tissue injuries are minor and can be treated at home. Current
medical guidelines recommend applying an ice pack (wrapped in a towel) and a compression bandage on
to the area, while keeping the area raised and under compression for the area, and keep the body
20–30 minutes every two hours for the first three days. Over-icing, however, part elevated
can limit the flow of healing blood cells to the area, so it should be avoided.
• If the pain or injury is severe,
seek urgent medical advice; if you
cannot move, call an ambulance
• If it is not severe, leave the injury
for 48 hours, but seek medical
advice if pain persists
• If there is no pain, keep the
affected area mobile and apply heat
INJURY SYMPTOMS TREATMENT
STRAIN Pain, swelling, reduced Use ice on the area if it is painful
movement, and possible and try to keep it mobile (but do
A strain is a pull, twist, or tear to a muscle. There are three redness. The pain can get not put weight on it). Avoid
grades of strain: grade one is a mild tear; grade two is more worse when you exercise analgesics, which can mask the
serious, requiring complete recovery before training is or put pressure on the area. pain and worsen the injury.
resumed. For grade three, see below.
SPRAIN Pain, stiffness, and possible Apply ice to the area if it is
swelling. Pain may subside very painful. Avoid taking
A sprain occurs when a ligament has been pulled, twisted, during exercise; if not, it can be analgesics because they can
or torn. There are three grades of sprain: grade one is difficult to move the affected mask the pain and potentially
a minor injury; grade two requires full recovery before area or put weight on it. result in further damage.
resuming training. For grade three, see below.
GRADE THREE STRAIN OR SPRAIN Severe pain, swelling, Stop exercise immediately and
reduced movement, and seek medical advice. A complete
A grade-three strain or sprain is a total rupture or breakage possible redness. You may rupture is likely to require
of a muscle or a ligament. Left untreated, it can result in also hear a “popping” sound surgery, followed by several
permanent damage to the affected area and the formation at the moment of injury. weeks of physical therapy.
of scar tissue.
STRESS FRACTURES Localized tenderness (often Cease exercise and seek
on one side due to uneven medical advice. You may need an
These are small cracks in a bone (usually in the feet, balance). The area may feel X-ray. Use non-weight-bearing
legs, and pelvis) that can be caused by overuse, incorrect hot and swollen, and you may exercise (under professional
technique, or poor diet (see pp.88–91). Left untreated, be unable to put weight on it. guidance) to stay fit.
they can develop into more serious fractures.
PATELLOFEMORAL PAIN SYNDROME Pain in the front of the knee, Stop activities that cause
often when walking downstairs pain and use ice for pain relief.
This is pain around the front of the knee (often resulting or running downhill. There may Consult a physical therapist for
from earlier damage such as a fall), which can occur be a grating sensation within exercises that will help the quad
when your kneecap (patella) is affected by imbalances the joint (known as “crepitus”). muscles realign the patella.
in the quadriceps muscles surrounding the knee.
157C O M M O N I N J U R I E S
INJURY SYMPTOMS TREATMENT
ACHILLES RUPTURE A sudden, usually intense pain Stop exercise immediately
in the calf, followed by varying and seek medical attention.
The feet and ankles are particularly susceptible to tendon degrees of bruising and swelling, A complete rupture is likely
injuries. Ruptures of the Achilles tendon may be partial but and stiffness in the area. You to require surgery, followed
are more commonly complete. You are at greater risk of may also hear an audible “snap” by several weeks of
the injury occuring if you have a poor running technique, as the tendon tears. physical therapy.
or have previously had Achilles tendinopathy (see below).
ACHILLES TENDINOPATHY Pain or discomfort around the Rest, ice, and physical therapy
Achilles tendon, sometimes may help. If the condition
This is a degenerative condition caused by repetitive stress accompanied by swelling and doesn’t improve, your doctor
on the leg and ankle that is characterized by pain and thickening around your tendon, may refer you for an ultrasound
inflammation in and around the Achilles tendon. While the and stiffness in your calf, or MRI scan. Severe cases may
condition is treatable, it is likely to reoccur in the future. especially just after waking up. need surgery and rehabilitation.
Achilles tendinopathy is more common in older athletes.
ILIOTIBIAL BAND SYNDROME (ITB) Pain on the outside of the knee Avoid running downhill or on
when you bend or straighten a camber. Apply heat to the
The ITB is a long tendonlike structure that extends down it. The outer side of your upper area and stop any activity that
the upper leg from the hip to the outside of the knee. ITB leg may also feel painful, tight, causes pain. Deep massage
syndrome occurs when the band becomes inflamed. Weak or swollen. The condition may can be effective once the initial
hip muscles, poor knee alignment, or overpronation (inward flare up after running. phase of acute pain has passed.
rolling) of the foot are common causes of the condition.
PLANTAR FASCIITIS (HEEL SPUR PAIN) Pain in the heel, particularly Keep immobilized until the
first thing in the morning, and pain stops. Consult a physical
The arch ligament or plantar fascia is a fibrous band of numbness along the outside of therapist for rehabilitation advice
tissue that runs from the heel to the toe. Pain occurs the sole of the foot. The pain to strengthen your foot and
when too much load is put on the plantar fascia due may disappear during periods correct your running technique.
to poor running technique (for example heel-striking). of rest. Resume training slowly.
SHIN SPLINTS Pain on the inner side of the Stop training and use heat or ice
shin that often gets worse on the area until it is pain-free.
Technically known as “medial tibial periostitis,” this during exercise. Shin splints Consult a physical therapist to
condition is characterized by pain at the front of the shin. can be caused by compartment assess your running technique
It is usually caused by an inadequate warm-up, a sudden syndrome (see below). and discuss a strength-training
increase in training, poor technique, running on hard rehabilitation routine.
surfaces, or running in unsuitable or worn-out footwear.
COMPARTMENT SYNDROME Pain that increases under Cease exercise and seek
weight-bearing load and makes medical advice. Left untreated,
Muscles are contained within “compartments” of connective continued exercise impossible. compartment syndrome can
tissue and bone. Compartment syndrome is a painful You may also experience a cause permanent muscle and
swelling inside one such compartment that puts pressure weakness, tingling, or slight nerve damage. Surgery may
on the nerves and blood vessels within. The condition numbness in the area. be needed in severe cases.
can be caused by acute injury or by long-term overuse.
SCIATICA/SLIPPED DISK Stiffness and pain in the lower Stop training but try to stay
back (lumbar region). Sciatica mobile (if it is not too painful)
Back pain is common in runners and can have numerous can cause “pins and needles,” to stop the muscles from seizing
causes, including poor technique. Pain that radiates from numbness, and weakness in up. Apply ice and take pain-relief
the back down to the leg is known as sciatica. One of the the legs, while a slipped disk medication, and seek medical
common causes of this is a slipped (prolapsed) disk, which may cause shooting pains. advice if the symptoms persist.
exerts pressure on one of the roots of the sciatic nerve.
158 ESSENTIAL MAINTENANCE
FITNESS CHARTS 1,000
Use these charts to assess your fitness levels using the
instructions on pp.29 and 79. The Cooper 12-minute test
(opposite) is designed to calculate your VO2 max—your body’s
maximum capacity for oxygen intake.
RESTING HEART RATE (P.29) NUMBER OF TIMES ITS OWN
WEIGHT THAT A MUSCLE FIBRE
This is the simplest way of measuring your physical fitness—all you need is a
watch or clock. Be careful not to move during the test; you can also test yourself CAN SUPPORT
at intervals throughout your training program to see your progress.
RESTING HEART RATES FOR MEN RESTING HEART RATES FOR WOMEN
AGE 18–25 26–35 36–45 46–55 56–65 65+ AGE 18–25 26–35 36–45 46–55 56–65 65+
ATHLETE 54-60 54-49 54-59 54-60 54-59 54-59
ATHLETE 49–55 49–54 50–56 50–57 51–56 50–55 EXCELLENT 61-65 60-64 60-64 61-65 60-64 60-64
GOOD 66-69 65-68 65-69 66-69 65-68 65-68
EXCELLENT 56–61 55–61 57–62 58–63 57–61 56–61
GOOD 62–65 62–65 63–66 64–67 62–67 62–65
ABOVE AVERAGE 66–69 66–70 67–70 68–71 68–71 66–69 ABOVE AVERAGE 70-73 69-72 70-73 70-73 69-73 69-72
AVERAGE 70–73 71–74 71–75 72–76 72–75 70–73 AVERAGE 74-78 73-76 74-78 74-77 74-77 73-76
BELOW AVERAGE 74–81 75–81 76–82 77–83 76–81 74–79 BELOW AVERAGE 79-84 77-82 79-84 78-83 78-83 77-84
POOR 82+ 82+ 83+ 84+ 82+ 80+ POOR 85+ 83+ 85+ 84+ 84+ 84+
MAXIMAL OXYGEN UPTAKE (VO2 MAX) TESTING (PP.78–79)
VO2 max is measured here in milliliters per kilogram of body weight per minute (please note that in
these tables it is measured in metric units only). Use online calculators for your chosen test for a quick
way of finding your score. Elite triathletes have a VO2 max of 80+ for males and 65+ for females.
RATING FOR MEN (ML/KG/MIN) RATING FOR WOMEN (ML/KG/MIN)
AGE 18–25 26–35 36–45 46–55 56–65 65+ AGE 18–25 26–35 36–45 46–55 56–65 65+
EXCELLENT 60 56 51 45 41 37 EXCELLENT 56 52 45 40 37 32
GOOD 52–60 49–56 43–51 39–45 36–41 33–37 GOOD 47-56 45-52 38-45 34-40 32-37 28-32
ABOVE AVERAGE 47–51 43–48 39–42 36–38 32–35 29–32 ABOVE AVERAGE 42-46 39-44 34-37 31-33 28-31 25-27
AVERAGE 42–46 40–42 35–38 32–35 30–31 26–28 AVERAGE 38-41 35-38 31-33 28-30 25-27 22-24
BELOW AVERAGE 37–41 35–39 31–34 29–31 26–29 22–25 BELOW AVERAGE 33-37 31-34 27-30 25-27 22-24 19-21
POOR 30–36 30–34 26–30 25–28 22–25 20–21 POOR 28-32 26-30 22-26 20-24 18-21 17-18
VERY POOR 30 30 26 25 22 20 VERY POOR 28 26 22 20 18 17
159F I T N E S S C H A R T S
THE COOPER 12-MINUTE TEST (P.79)
Perform this fitness test either on a running track or with a GPS watch—it simply
involves running for 12 minutes and measuring the distance you cover. Correlate
the results using the relevant equation on p.79 to find your VO2 max rating.
RATING FOR MEN
AGE VERY GOOD GOOD AVERAGE BAD VERY BAD
2,300–2,499 M (7,545–8,201 FT) 2,300–2,499 M (7,545–8,201FT)
17–20 3,000+M (9,843+FT) 2,700–3,000 M (8,858–9,843FT) 2,500–2,699 M (8,202–8,857FT) 1,600–2,199 M (5,249–7,217 FT) 1,600 M OR LESS (5,249 FT)
1,500–1,899 M (4,921–6,233 FT) 1,500 M OR LESS (4,921 FT)
20–29 2,800+ M (9,186+ FT) 2,400–2,800 M (7,874–9,186 FT) 2,200–2,399 M (7,218–7,873 FT) 1,400–1,699 M (4,593–5,576 FT) 1,400 M OR LESS (4,593 FT)
1,300–1,599 M (4,265–5,248 FT) 1,300 M OR LESS (4,265 FT)
30–39 2,700+ M (8,858+ FT) 2,300–2,700 M (7,545–8,858 FT) 1,900–2,299 M (6,234–7,544 FT)
40–49 2,500+ M (8,202+ FT) 2,100–2,500 M (6,890–8,202 FT) 1,700–2,099 M (5,577–6,889 FT)
50+ 2,400+ M (7,874+ FT) 2,000–2,400 M (6,562–7,874 FT) 1,600–1,999 M (5,249–6,561 FT)
RATING FOR WOMEN
AGE VERY GOOD GOOD AVERAGE BAD VERY BAD
17–20 2,300+ M (7,545+ FT) 2,100–2,300 M (6,890–7,545 FT) 1,800–2,099M (5,905–6,889FT) 1,700–1,799 M (5,577–5,904 FT) 1,700 M OR LESS (5,577 FT)
20–29 2,700+ M (8,858+ FT) 2,200–2,700 M (7,218–8,858 FT) 1,800–2,199 M (5,905–7,217 FT) 1,500–1,799 M (4,921–5,904 FT) 1,500 M OR LESS (4,921 FT)
30–39 2,500+ M (8,202+ FT) 2,000–2,500 M (6,562–8,202 FT) 1,700–1,999 M (5,577–6,561 FT) 1,400–1,699 M (4,593–5,576 FT) 1,400 M OR LESS (4,593 FT)
40–49 2,300+ M (7,545+ FT) 1,900–2,300 M (6,234–7,545 FT) 1,500–1,899 M (4,921–6,233 FT) 1,200–1,499 M (3,937–4,920 FT) 1,200 M OR LESS (3,937 FT)
50+ 2,200+ M (7,218+ FT) 1,700–2,200 M (5,577–7,218 FT) 1,400–1,699 M (4,593–5,576 FT) 1,100–1,399 M (3,609–4,592 FT) 1,100 M OR LESS (3,609FT)
160 ESSENTIAL MAINTENANCE
TRAINING LEVELS TRAINING LEVEL
Training for this exhilarating sport requires varying levels of 1EASY
effort. Training levels are a way of measuring the intensity of this 50–60% of HR max
effort and monitoring your performance as you strive to achieve a A low-intensity training level
given speed for the least possible effort. Each of the five levels has often used in long, steady distance
varying biological effects and offers different benefits, summarized (LSD) training. A slower pace than the
here. Taking these as a guide, tailor your training to your race goals, race pace for all triathlon disciplines,
and then go out and have fun as you swim, bike, and run. it increases your aerobic fitness in
preparation for higher intensity work.
UNDERSTANDING TRAINING LEVELS
2TEMPO
The chart on the right will help you monitor the intensity of your training, and to 60–70% of HR max
know which level to aim for when competing. The levels are given as percentages This level involves training
of maximum heart rate (% of HR max), but they vary for different people. Most at a reasonable, medium-intensity
endurance athletes work on the 80:20 principle—80 percent of training is done pace, as you start to find your rhythm.
at or around Levels 1 and 2, and 20 percent is at or around Levels 3, 4, or 5. Level 2 is below race pace for most
triathlon distances, but at or around
Aerobic exercise Lactate race pace for Ironman, and sometimes
Low-intensity exercise that enables your A byproduct of the metabolic processes for Half Ironman running too.
body to take in enough oxygen to combine your body uses to create the fuel it needs
with its stores of fat and glycogen to make during aerobic and anaerobic exercise. The 3THRESHOLD
fuel, producing lactate as a by-product. level of lactate produced increases during 70–80% of HR max
higher-intensity anaerobic exercise. This the main training level
Anaerobic exercise for high-intensity work, becoming
Exercise of such an intensity that your Lactate threshold stressful after about 6–12 minutes
body cannot take in enough oxygen to fuel The point at which your body produces (compared with c.60 minutes at tempo).
itself aerobically, so increases its use of lactate faster than it can metabolize Level 3 is at or around race pace for
glycogen, producing more lactate. After (process) it, which happens during Sprint and Olympic distance, and also
60–90 minutes at this intensity, the body high-intensity anaerobic exercise. The for Half Ironman swimming and cycling.
will need additional fuel. buildup of lactate in your muscles stops
them from taking on any more oxygen, 4vVO2 MAX
Fast- and slow-twitch muscle causing them to tire. Training at, or slightly 80–90% of HR max
The two basic types of fiber that muscles below, your lactate threshold can raise Training at this level an only be
are made of. Fast-twitch muscle fibers your threshold, along with your VO2 max. sustained effectively for about 6–12
contract quickly but tire rapidly, generating minutes. In competition, it is what elite
short bursts of strength or speed, such Vasodilation swimmers refer to as “first buoy pace.”
as in sprinting. Slow-twitch muscle fibers The widening of your blood vessels, Reaching the first buoy quickly is crucial
contract slowly but take longer to tire, which enables your heart to pump to achieving a fast race; the race pace
so are useful for endurance activities additional oxygen and nutrients to drops to Level 3 from there onward.
such as long-distance running or cycling. your muscles during exercise while also
allowing lactate to be dispersed quickly 5MAXIMAL
Glycogen through your bloodstream (see p.69). 90–100% of HR max
A form of carbohydrate stored by your body This level involves working at
for use as fuel. The quantity your body can vVO2 max maximum intensity, so it is extremely
store varies, although you can train your Your velocity (v) at the maximum volume demanding on the body, and can only be
muscles to increase the amount they can (V) of oxygen (O2) your body can process sustained for 165–220yd (150–200m)
absorb (see p.91). Running out of glycogen when exercising at your peak performance in the water, 90 seconds on a bike, and
causes hypoglycemia (low blood sugar), also level. The higher your vVO2 max, the 220–440yd (200–400m) on a run. It is
known as “bonking,” or “hitting the wall.” better your aerobic fitness (see pp.78–79). too high-intensity to be used in a race.
EFFECTS AND BENEFITS
• Low-intensity aerobic exercise
• Increases your body’s efficiency
in carrying oxygen to your muscles
• Improves your body’s ability to use its
glycogen and fat stores for energy (and
particularly fat over longer distances)
• Boosts your overall aerobic fitness
• Enables you to think technically
• Can be used for recovery training
• Aerobic exercise of a steady rhythm
• Develops basic endurance levels, since
it can be stressful over longer periods
• Increases your body’s efficiency in
delivering oxygen to your muscles
• Encourages fat-burning but your body
uses more glycogen (so ensure you take
on enough fuel to avoid hypoglycemia)
• Boosts overall aerobic fitness
• Aerobic moving to anaerobic exercise
• Increases the production of lactate
in your muscles, although usually
still under your lactate threshold
• Develops your overall stamina
• Improves your ability to cope with the
stress of working at a higher intensity
• The optimum level for adjusting to the
effort, rhythm, and feel of race pace
• Intense anaerobic exercise
• Improves your body’s overall energy
efficiency, and your level of maximum
possible performance
• The ideal intensity for increasing your
vVO2 max and lactate threshold levels
• Improves your mental toughness and
the overall efficiency of your training,
due to the stress of the high intensity
• Very intense anaerobic exercise
• Used correctly, improves your speed,
energy efficiency, strength, and level
of maximum possible performance
• Increases your vVO2 max level
• Highly stressful and demanding;
you should train sparingly at this
level, and ensure that you rest
properly afterward
162 G L O S S A R Y
GLOSSARY
Acute injury An injury that occurs Carbohydrate A substance found Fartlek A type of training session Heart-rate monitor A device that
suddenly; for example, a ruptured in food such as bread, potatoes, that includes periods of faster records and displays the heart rate
Achilles tendon. and pasta. It is used by the body running alternated with slower during exercise.
as fuel to provide energy. See running to add variety. Fartlek is a
Aero bars Bars either added to, also glucose. Swedish word meaning “speedplay.” Hill training A type of training
or integrated into, the handlebar session designed to improve
system on a tri bike, designed to Cardiovascular Relating to the Fat-adapting A process that strength endurance and speed.
improve aerodynamics. heart and blood vessels in the involves adapting diet and training Cycling or running up steep hills
circulatory system. the body to use fat as fuel. also helps improve an athlete’s
Aerobic A process that requires lactate threshold.
oxygen. It is used to describe low- Chronic injury An injury that Flexibility The range of movement
to moderate-intensity exercise over develops over a long period, and at, across, or around a joint. Hydrodynamic Designed to move
an extended period of time that may also be slow to heal. An athlete’s flexibility can be smoothly and easily through water.
maintains an increased heart rate. improved by stretching.
Running a long distance at a Cleat A metal or plastic fitting that Hypoglycemic crash Extreme
moderate pace is an example of attaches to the sole of a cycling Flushing A process during the fatigue and loss of energy caused
aerobic exercise. shoe and clips into the pedal. A cool-down phase that involves by depleted glycogen levels. It is
built-in mechanism releases the gently contracting and relaxing commonly known as “bonking” or
Aerobic capacity The body’s foot in an accident. This pedal the muscles to help blood circulate “hitting the wall.”
ability to take in, transport, and system is also known as “clipless.” to fatigued muscles.
convert oxygen to energy during Hyponatremia A medical condition
physical exercise. Cool-down Slow or gentle Force work A type of training that occurs when there is a low
stretching exercises performed session that uses resistance concentration of sodium in the
Aerodynamic Designed to move after a workout or race to help the to increase muscle strength body fluids. It is usually caused by
easily though the air. body recover. See also flushing. and stamina. drinking excessive amounts of water
without replacing electrolytes after
Anaerobic A term used to describe Core The area of the body between Functional threshold power (FTP) prolonged physical activity.
high-intensity exercise that the ribs and the hips and buttocks. The maximum power that an athlete
demands more oxygen than the This group of muscles supports and can sustain during exercise over Interval training A type of training
body can supply. Anaerobic literally stabilizes the torso. See also trunk. a one-hour period. Cyclists often session in which periods of high-
means “without oxygen.” Sprinting measure FTP with a power meter. intensity exercise are interspersed
is an example of anaerobic exercise. Draft To tuck in behind or just with periods of lower-intensity
to the side of another swimmer, Glucose A basic form of sugar activity. It is designed to strengthen
Antagonistic muscles A pair of cyclist, or runner, letting that into which all carbohydrates are the heart muscle so that oxygen
muscles that work against each person set the pace and block the converted in the body. Excess can be pumped around the body
other to create movement. When wind. Drafting in the bike leg is glucose is stored in the liver and more efficiently.
one muscle contracts, the other illegal in most age group triathlons. muscles as glycogen.
relaxes. The biceps and triceps are ITU (International Triathlon
examples of antagonistic muscles. Drag Water or air resistance that Glycemic index (GI) Ranking Union) The international governing
reduces an athlete’s speed. of carbohydrate-containing foods body for triathlon. It was founded in
Anterior Located at the front. based on their overall effect on April 1989 in Avignon, France, the
Drills Specific and repetitive blood glucose levels. Foods that site of the first official world
Bilateral breathing A breathing exercises that are used to improve are absorbed slowly have a low championships.
technique in swimming that involves an athlete’s technique and GI rating, while foods that are
breathing on both sides (typically efficiency. absorbed more quickly have a Kinetic chain The interconnected
every three, five, or seven strokes). higher rating. chain of muscles, joints, tendons,
Economy of motion A measure of ligaments, and nerves that work
Biomechanics The study of how how much oxygen an athlete uses Glycogen The form in which together to produce movement.
the body functions in relation at any given speed. See also carbohydrates are stored in the
to movement. running economy. body, usually in the liver and Lactate A by-product of the body’s
muscles. When your glycogen levels use of glucose by muscle cells. Its
Brick session A type of training Electrolytes Essential minerals fall during aerobic exercise, you will production is increased during
session in which an athlete goes stored in the body, such as sodium, start to feel fatigued. intense exercise.
from one triathlon discipline into a zinc, and potassium. Electrolytes
another (typically bike to run). It is are lost through sweating. GPS (Global Positioning System) Lactate threshold The point
used to simulate race experience A navigation system that uses during high-intensity exercise
and is designed to get the body Endurance The ability of the satellites to determine the exact when lactate is produced faster
used to switching sports quickly. muscles to work for an extended location and velocity of a person at than it can be removed from the
period of time without tiring. any point in time. A GPS watch is bloodstream. The body can be
Cadence In cycling, cadence refers used by athletes to record data trained to raise its lactate threshold
to pedaling speed measured in Endurance training A type of such as heart rate and speed. through exercise.
revolutions per minute (rpm). It also low-intensity training designed
refers to the strike rate in running to increase stamina and improve Heart rate (HR) The number of Lateral Located on or extending
and stroke rate in swimming. the body’s aerobic capacity. times the heart beats per minute. towards the outer side of the body.
163G L O S S A R Y
Level A measurement of the and reduce the risk of injury session, run-offs are completed Torque The amount of force
intensity and duration of a training during training. when the legs are fatigued after a needed to make the pedals rotate
level. In this book, the levels range long ride. Practicing run-offs trains on a bike.
from 1–5, with Level 5 being the Progression A gradual increase in the leg muscles to adjust to
most difficult. workload to improve performance. switching disciplines. Training level See Level.
Lumbar Relating to the lower part Race pace The speed an athlete Set The number of repetitions that Training session A period of
of the back. needs to achieve and sustain in an athlete completes. Sets are training that usually consists of
order to complete a specific race in separated by a short period of rest. a warm-up, drills, a main activity
Maximum heart rate The highest the desired time. (the focus of the session), and
number of times your heart beats in Sighting To check your position in a cool-down. The main activity
a one-minute period. Rate of perceived exertion (RPE) open water by raising your head usually involves swimming, cycling,
A simple method of measuring the just above the surface of the water or running, but can also involve
Medial Located on or extending intensity of exercise based on how and keeping your eyes forward. strength and conditioning exercises.
toward the middle. hard you feel your body is working.
The scale rates exercise intensity Specificity training A method Transition area The area where
Moisture wicking Fabric designed from 1 to 10, with 10 being of training that is tailored to the athletes change disciplines during a
to absorb moisture, especially maximum effort. specific needs of the sporting triathlon, and (before the race) set
sweat, from the skin’s surface. activity to achieve the best results. up equipment such as bikes, towels,
Recovery A period of low-intensity water, nutrition, and running shoes.
“No man’s land” A particularly exercise following a hard training Split The time taken to complete
tough or demanding period during a session or race to allow the body to an individual section of a race Trunk The part of the body that
race or training session. It typically recover and repair any damage. or workout. includes the thorax (chest) and
occurs halfway through a discipline abdomen. See also core.
in a triathlon. Rehabilitation The process of Strength endurance The ability
recovering fully from injury. to exercise with resistance over Turbo trainer A training device
Overload A process in which an extended time period. Muscular that holds the rear wheel of a bike
additional stress is placed on the Repetitions (reps) The number of strength endurance can be to keep it stationary, thus allowing
body to improve performance. times an athlete performs a specific improved by strength training. it to be used for indoor training.
Overload is designed to help exercise without stopping for a
an athlete adjust to training at break. See also set. Strength training A type of Underperformance syndrome
a higher level. training that uses resistance A cycle of fatigue and poor
Resistance training A type of through bodyweight, weights, performance caused by
Overreaching Training beyond training that uses resistance (such or paddles (in water) to build overtraining.
your limit. Overreaching is fine in as weights, dumbbells, or resistance muscular strength and endurance.
the short-term but it can lead to bands) to increase muscle strength Visualization technique A type
overtraining if continued for an and overall fitness. Strike rate In running, the number of training technique in which you
extended period of time. of times one foot hits the floor imagine the movement patterns
Rest The suggested length of the per minute. your body will perform during
Overtraining A condition caused recovery period between individual a particular discipline—or your
by training too much, leading to sets in a training session. Synovial fluid A thick liquid that progress through the entire race.
fatigue, burnout, and/or injury. lubricates a joint, enabling it to
Resting heart rate The rate at move easily. VO2 max The maximum capacity
Pace A measure of speed, usually which the heart beats when the of an individual’s body to transport
described as the number of minutes body has been at rest. Tapering Reducing the volume of and use oxygen during exercise.
taken to run a mile. training prior to an event. VO2 max reflects the physical
Revolutions per minute (rpm) fitness of the individual. V–volume,
Pick ups Training at around race See cadence. Tempo runs Running sessions O2–oxygen, max–maximum. See
pace for a short period of time. performed at a pace that an athlete also aerobic capacity.
Rollers A training device consisting can sustain comfortably for about
Posterior Located behind. of rolling cylinders that enables a an hour. vVO2 max The velocity at which
cyclist to ride on a bike (often your body achieves its VO2 max
Power The ability to exert the indoors) without moving forward. Thoracic Relating to the chest area. (maximal oxygen uptake).
maximum force in the shortest
possible time. Power is generated Running economy A measure of Threshold runs Running sessions Warm-up Essential exercises that
by the action of the muscles. how much oxygen an athlete uses that are performed at a higher loosen the joints and muscles and
during exercise over a given time. intensity than normal to raise prepare them for exercise. A warm-
Power meter An electrical gauge A greater running economy means an athlete’s lactate threshold. up can also include visualization.
fixed to a bike that measures the faster speeds. See also economy Training at lactate threshold
energy output of a cyclist (usually of motion. teaches the body to use oxygen Wicking See moisture wicking.
measured in watts). more efficiently.
Run-off A type of workout that Workout A session of physical
Prehab A series of exercises involves going straight from the Time trial An individual race against exercise or training. See also
designed to strengthen muscles bike into the run. Unlike a brick the clock over a medium distance. training session.
164 I N D E X
INDEX ballistic press-up, Nordic compartment syndrome157 riding in a pack 52, 53
hammies into 113 complaints, common 154–5 road cycling 52–3
A cooling down 117, 141 rollers drill 47
ballistic sit-up 107 single-leg turbo 46
abdominal muscles 60, 64, bikes see cycling cycling 49 spin-ups turbo 47
98, 102 bird dog 102, 104, 113 running 68–9, 74–5 strength and conditioning
blisters 82, 155 swimming 27
abductor muscles 60, 95 blood sugar levels 28, 88, Cooper 12-minute test 78 103, 104
Achilles tendon cornering, cycling 45 time trials 50, 51
90 courses 141, 147 transition one (T1) 34–5
exercises 74 bones cramp 75, 155 transition two (T2) 56–7
injuries 153, 157 cycling 34–57, 116 warming up 48, 49, 69
running 60, 61, 65 stress fractures 156 aerodynamics 40 and weather 52, 54
adductor muscles 60, 95, breathing alignment 44
anatomy of a cyclist 42–3 D
103 running 64, 68 assessing your bike
aerobic exercise 160 swimming 15, 19, 22 dehydration 29, 92, 93,
aerobic fitness 78, 139 brick sessions 81 fitness 50–51 144
aerodynamics 40, 54 bridge exercises bike fit 40–41
alcohol 88 back bridge 96 bike sessions 48–9 delayed onset muscle
alignment single-leg bridge 96 bikes 38–9 soreness (DOMS) 68,
cadence 45, 47, 51, 53 155
alignment drills 12, 14, C changing gear 53
15, 69, 73 clothing and shoes 34, deltoids 12, 100
cadence diet 88, 89, 142
cycling 44 cycling 45, 47, 51, 53 54–5, 141 drafting 30, 53
anaerobic exercise 160 running 66–7 common complaints drag 12, 14, 15, 32
ankles 61, 63, 64, 157 drills
antagonist muscle groups caffeine 93 154–5
calf muscles common injuries 156–7 alignment drills 12, 14,
20, 103 cooling down 49, 117 15, 69, 73
anxiety 140 cycling 42 cornering 45
arms exercises 69, 74, 153 cycling drills 46–7 cycling drills 46–7
running 60, 61, 65 drafting 53 running drills 73
cycling 42 calories 91, 138, 142 efficient cycling 44–5 swim drills 22–5
press-ups 105 carbohydrates 89, 91 helmets 54, 55, 57 drinks, sports 88, 91, 92–3,
running 60, 64, 65, 67 carpal tunnel syndrome mounting your bike 34
swimming 12–13, 16–19, no-chain turbo 46 142, 144
154 pace 53, 146 dry-land warm up 20
23 catch 15, 16, 18–19, 24 pedal stroke phases 44 dynamic stretches 69, 70,
chin-ups 111 pedals 54, 55
B chiropractic stretch 69, performance profiling 72, 73
back 71 118–19 E
exercises 74, 96, 97, clam 100 power-to-weight ratio
102, 111, 150 clean and jerk, basic electrolytes 92, 93, 142,
injuries 82, 150, 155, (PWR) 51 144
157 108–10 prehab exercises 150–3
cleats 55 energy gels 82, 91, 142
backstroke 20 clothing see footwear erector spinae 102
and individual sports
165I N D E X
exercise-associated front plank 98 hamstring flushing 69, 75 hypertonic/hypotonic
hyponatremia (EAH) 92 front plank rotation running 60 drinks 92, 144
106 swimming 13
external rotation 101 hands I
front quadrant swimming carpal tunnel syndrome
F 17 ice, using 156
154 iliotibial band (ITB)
Fartlek 80 front sculling 21 running 65
fascia 13, 43, 82 full body rotation drills 23 swimming 15, 16, 24 exercises 151
fat adaption 90, 120, 122, full stroke drill 24 head rotation drill 22 iliotibial band syndrome
functional threshold power heart rate 30, 51, 117 (ITB) 157
142 resting heart rate 28, 29, injuries 118, 121
fatigue 89, 91, 133, 135, (FTP) 50–51, 53 common injuries 156–7
68, 135 overtraining 134
138 G walking heart rate 133, prehabilitation 150–53
feet and tapering 138
gait 82, 83 134 Underperformance
cycling 42, 43 gastrocnemius muscles 42, working heart rate 29
footstrike 62–3, 65 heart-rate monitors 50, 53, Syndrome 135
injuries 156, 157 60, 153 warming up and cooling
prehab exercises 153 glucose 90, 92 146, 147
running 60–61, 82 gluteal muscles 60, 103 heat-related illness 155 down 68, 69
strike rate 66–7 heel spur pain 157 insulin spikes 90
finish lines 147 cycling 42 heel strike 62–3 internal rotation 101
fitness 117 exercises 69, 71, 72, 74, helmets 34, 54, 55, 57, Ironman 53, 80
bike fitness 50–51
run fitness 78–9 75, 96, 97, 102, 151 141 hydration tips 144
swim fitness 28–9 running 61 hill running 80 training program 120,
flushing swimming 12, 13 hip extensors 64
flushing exercises 69 Glycemic Index (GI) 88, 90, hip flexors 12, 43, 60 121, 130–31
running 68, 69, 74–5, 117 irritable nose 154
focus, maintaining 140 91, 142 cycling 42 isotonic drinks 92
food groups 89 glycogen 90, 91, 138, 142, exercises 69, 72, 74,
footstrike 62–3, 65 J
strike rate 66–7 160 102
footwear goals 86–7, 124, 126, 128, running 60 jogging 69, 70
cycling 34, 54, 56 hip joints 14, 61, 151
running 57, 62, 63, 67, 130 cycling 44 K
goggles 32, 33, 34, 35 exercises 95, 100
80, 81, 82, 83, 141, GPS watches 32, 133, 141, injuries 157 kinetic chain 13, 43, 61
155 running 67, 73 knees 152
forefoot strike 62–3 142, 147 swimming 16, 19, 22,
form, and cadence 67 cycling 43
foundation phase 94–102, H 23, 24, 25 exercises 100, 103
120, 122–3 hydration 88, 91, 92–3, injuries 156, 157
freestyle (front crawl) Half Ironman (70.3) 80, running 60, 61, 64,
12–13, 22–5 121, 128–9, 144 133
race tips 144–5 65, 67
hamstrings running 82 swimming 14, 22
cycling 39, 42, 43 hydrodynamics 14, 15, 19
hamstring exercises hyper cadence drills 47
69, 70, 99, 103, 104,
113, 152
166 I N D E X
L flushing 74–5 clip-in pedals 54, 55 R
injuries 68, 155, 156, pedal stroke phases 44
lactate 53, 80, 124, 160 performance profiling race day
lactic acid 68 157 fueling your
latissimus dorsi 12, 103, sore 13, 68, 69, 135 118–19 performance 142–3
warming up 70–73 pick ups 125, 127, 129, hydration tips 144–5
111 see also individual post-race recovery 144
legs 151 131 pre-race preparation
muscles piriformis muscles 140–41, 143, 144, 147
cycling 42–3, 44 race briefings 147
exercises 103, 112 N exercises 151 tactics 140, 146–7
injuries 156, 157 plank exercises
running 60–61, 64, 65 nipple, runner’s 82 race-specific phase 121
swimming 12, 14, 15, 19 no-chain turbo drill 46 front plank 98 rate of perceived exertion
see also individual “no man’s land” 147 front plank rotation 106
Nordic hammies 104 side plank 97 (RPE) 29, 50, 53, 146
muscles plantar fascia band 153 recovery 120, 121, 134,
ligaments 43, 68, 82, 156 Nordic hammies into plantar fasciitis 157
live riding 52–3 ballistic press-up 113 power meters 50, 51, 146 138, 141, 144
logs, training 117, 132–3, power-to-weight ratio recovery arm drill 23
nose, irritable 154 rectus femoris stretch,
134 nutrition 88–91, 133, 138, (PWR) 51
long steady distance (LSD) prehabilitation 69, 150–53 dynamic 69, 73
142–3 preparation phase 94–104, resistance bands 100
48, 76, 160 rest days 120, 121, 134,
lunges O 120, 124–131
press-ups 135
soft backward lunge Olympic program 121, road rash 154
69, 74 126–7 feet 105 rollers drill 47
knees 105 rotator cuff muscles,
walking lunge 69, 71 on all 4’s alphabet 104, Nordic hammies into
113 internal rotation 101
M ballistic press-up 113 runner’s nipple 82
open-water swimming processed food 88, 89, 90 runner’s toe 155
maintenance phase 30–31 profiles, performance running 58–83, 116
112–13, 121
overpronation 63, 157 118–19 adding variety 80–81
max pace 27, 49, 77 overstriding 66, 67 pronation 63 alignment drills 73
meal times 143 overtraining 134–5 proprioception, standing assessing your run
medial glutes 100
medial tibial periostitis P balance with eyes fitness 78–9
closed 95 brick sessions 81
157 pace calf and hip flexor
midfoot strike 62–3 cycling 50, 51, 53, 146 Q
minerals 28, 88, 89, 91 running 66, 67, 70, 147 flushing 74
monkey stretch 21 swimming 146 quadriceps muscles 60, chiropractic stretch 71
motivation 86, 134 103 clothing 82, 83, 141
mountain biking 52 patellofemoral pain cycling 39, 42 common complaints
muscles syndrome 156 exercises 71, 73, 74,
152 154–5
fast- and slow-twitch pectoralis major 12, 60 injuries 156 common injuries 156–7
muscle 160 pedals running 61, 62, 65 cooling down 74–5, 117
167I N D E X
Cooper 12-minute test 78 sciatica 157 standing pausing with front quadrant swimming
dynamic glute stretch 72 seven stroke drill 25 ankle weights 95 17
dynamic hamstring 70.3 (Half Ironman) 80,
static stretches 69 front sculling 21
stretch 70 121, 128–9, 144 strains 156 full body rotation drills
dynamic hip flexor shin splints 157 strength and conditioning
shoes see footwear 23
stretch 72 shoulder muscles 69, 94–113, 118, 122 full stroke drill 24
dynamic rec fem stress 29, 133, 134, 135, head rotation drill 22
cycling 43, 44 open water swimming
stretch 73 exercises 100, 101, 105 140
efficient running 64–5 swimming 12, 16, 23 stress fractures 156 30–31
Fartlek 80 side plank 97 stretches 69–75 pace 146
footstrike 62–3, 65 sighting buoys 30, 31, strike performance profiling
glutes flushing 75
hamstring flushing 75 146, 147 strike rate 66–7 118–19
hill running 80 single-leg bridge 96 strike styles 62–3, 65 prehab exercises 150,
jogging 70 single-leg jump squat 112 strokes see swimming
pace 147 single-leg Romanian dead sugar 90–91, 142 152
performance profiling sunburn 155 recovery arm drill 23
lift 99 sunglasses 54, 55, 82, 141 rounding busy buoys 30
118–19 single-leg turbo drill 46 sunscreen 32, 82 sighting buoys 30, 31,
prehab exercises sit-ups superman bench raise 113
supination 63 146, 147
150–53 ballistic sit-up 107 supplements 88, 91 strength and conditioning
run sessions 76–7 basic sit-ups 102 sweating 142, 144
running cycle 60–61, 73 V sit-up 107 swimmer’s shoulder 154 100, 101, 107, 111
running off the bike 80 sleep 132, 135, 140 swimming 10–35, 116 stroke cycle 18–19, 24,
shoes 57, 62, 63, 67, 80, slipped disk 157 the arm stroke 16–17,
socks 82, 83, 155 25
81, 82, 83, 141, 155 sodium 92, 142, 144 18–19 stroke timing drill 25
soft backward lunge 74 soft backward lunge 69, assessing your swim swim anatomy 12–13
strength and swim sessions 26–7
74 fitness 28–9 swimming aids 26
conditioning 103, 104 soft-tissue injuries 156 backstroke 20 swimming drills 22–5
strike rate 66–7 soleus muscles 42, 60, 153 breathing 15, 19 timing 19
tempo training 81, 160 speed, cycling 50, 51 catch arm drill 24 transition one (T1) 34–5
transition two (T2) 56–7 spin-ups turbo drill 47 clothing 32–3, 141 warming up 20–21, 27,
treadmill tests 78 spine common complaints
walking lunge 71 69
warming up and cooling chiropractic stretch 71 154–5 synovial fluid 70, 117
side plank 97 common injuries 156–7
down 68–9, 70–73 sprains 156 cooling down 27, 117 T
weather 82 sprint program 121, 124–5, drafting 30
Yasso 800s 81 dry-land warm up 20 tapering 138–9, 146
126 efficient swimming tempo training 26, 48, 76,
S squats, single-leg jump
14–15 81, 160
saddle sores 154 112 exiting the water 31, tendons 43, 70, 82, 156,
salt 93, 142, 144 standing balance with
34 157
eyes closed 95 tensor fasciae latae (TFL)
151
168 I N D E X
three stroke drill 25 V ACKNOWLEDGMENTS
threshold runs 26, 48, 76,
V sit-up 107 ABOUT THE AUTHOR
81 vasodilation 160 James Beckinsale (MSc and BTA Level 3) is one of the UK’s
threshold training 160 visualization 20, 68 leading high-performance triathlon coaches. Founder of
tibialis anterior 42 vitamins 88, 89, 91 Optima Racing Team in London, he has been training novice,
time trials 50, 51 VO2 max tests 28, 78–9, age-group, and elite athletes in all distances, from sprint to
toes 14, 155 Ironman, since 1998. His athletes have competed and achieved
training 158 podium success at all levels, including European and World
vVO2 max 27, 49, 77, championships, Commonwealth Games, and Olympic Games.
good training principles
116–17 78–9, 160–161 PUBLISHER’S ACKNOWLEDGMENTS
DK would like to thank the following for their kind assistance:
overtraining 134–5 W Editorial: Claire Cross, Gareth Jones, Megan Kaye, Sabina
planning your training Mangosi, Toby Mann, Andrea Mills, and Darrelle Parker; Corinne
walking lunge 69, 71 Masciocchi (proofreading); and Vanessa Bird (indexing).
120–21 warming up 117, 122, Design: Mandy Earey and Simon Murrell.
tapering your training Hair and make-up stylist: Alli Williams.
141, 157 Models: Optima athletes Archie St. Aubyn, Natalie Thomas,
138–9 cycling 48, 49, 69 and Oliver Woods; Donna Louise, Martin Mednikarov,
training levels 160–1 running 68–73 Christopher Pym, and Emily Rogers of Needhams Models.
training logs 132–3, 134 swimming 20–21, 27, 69
transitions watches, GPS 32, 133, All triathlon event photos were taken at the AJ Bell London
performance profiling Triathlon 2015.
141, 142, 147
118–19 water 82, 92, 93, 144 All images © Dorling Kindersley
planning 81, 146, 147 weather 52, 54, 82, 140,
saving time in 31, 32 SAFETY INFORMATION
transition one (T1) 34–5 144
transition two (T2) 56–7 weight training The activities involved in training for triathlons are, by their
transverse abdominis nature, potentially hazardous. Persons participating in such
basic clean and jerk activities must assume responsibility for their own actions and
98 108–10 safety. If you have any health problems or medical conditions,
tri bikes 38, 39, 40 consult with your physician before undertaking any of the
tri suits 32–3, 141 single-leg Romanian activities described in this book.
triceps 12, 111 dead lift 99
trunk 32 The information contained in this book cannot replace sound
standing pausing with judgment and good decision-making, which can help reduce
exercises 96, 97, 98, ankle weights 95 the risks involved, nor does this book disclose all the potential
102, 104, 105, hazards and risks involved in training for and taking part in
106, 113 wetsuits 30, 31, 32–3, triathlons. Neither the author nor the publisher shall be liable
34–5, 141 or responsible for any loss or damage allegedly arising from
turbo bike trainers 46–7 any information or suggestions in this book.
winter phase 103–11, 121
U We recommend that you learn as much as possible about
Y the activities in which you participate, prepare for the
Underperformance unexpected, and be cautious. The reward will be a safer
Syndrome 134–5 Yasso 800s 81 and more enjoyable experience.
underpronation 63