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

272 Pages·2011·110.563 MB·English

by  Tom Holland

The 12-Week
TriaThleTe
2nd ediTion—revised and updaTed
001-033_21671.indd 1 10/14/10 8:03:15 AM
001-033_21671.indd 1 10/14/10 8:02:40 AM
JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd))
(Text) ((RRAAYY))
##117755 DDttpp::220044 PPaaggee::11
Foreword by Juju Chang
News Anchor of ABC’s Good Morning America
001-033_21671.indd 2 10/14/10 8:03:22 AM
001-033_21671.indd 2 10/14/10 8:02:40 AM
JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd))
((RRAAYY))
##117755 DDttpp::220044 PPaaggee::22
Tom Holland
Author of The Marathon Method and
Featured Trainer on ABC’s Good Morning America
The 12-Week
TriaThleTe
2nd ediTion—revised and updaTed
Everything You Need to Know
to Train and Succeed in Any
Triathlon in Just Three Months
—No Matter Your Skill Level
Foreword by Juju Chang
News Anchor of ABC’s Good Morning America
001-033_21671.indd 3 10/14/10 8:03:28 AM
001-033_C59356.indd 3 11/3/10 4:19:08 PM
JJoobb NNoo::1100--2211666633//2211667721 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) JJoobb NNoo::1100--2211666633//222111666777211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd))
(Text) ((RRAAYY))
##117755 DDttpp::220044 PPaaggee::22 11-C59356 ##117755 DDttpp::220044 PPaaggee::33
This book is dedicated to my amazing wife, Philippa,
and my two boys, Tommy and Cooper.
001-033_21671.indd 5 10/14/10 8:03:42 AM
001-033_21671.indd 5 10/14/10 8:02:42 AM
JJoobb NNoo::1100--2211666633//2211667722 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd))
(Text) ((RRAAYY))
##117755 DDttpp::220044 PPaaggee::44 ##117755 DDttpp::220044 PPaaggee::55
001-033_21671.indd 6 10/14/10 8:03:45 AM
001-033_21671.indd 6 10/14/10 8:02:42 AM
JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd))
((RRAAYY))
##117755 DDttpp::220044 PPaaggee::66
contents
Foreword 9
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
IntroductIon 11
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Chapter 1 Chapter 9
My coachIng PhIlosoPhy 17 trIathlon traInIng Plans 123
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Chapter 2 Chapter 10
gettIng started 21 Mental traInIng 183
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Chapter 3 Chapter 11
strength traInIng 35 nutrItIon and hydratIon 191
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Chapter 4 Chapter 12
trIathlon resIstance traInIng PrograM 41 Prerace consIderatIons 203
. . . . . . . . . . . . . . . . . . . . . . . .
Chapter 5 Chapter 13
stretchIng and FlexIbIlIty PrograM 83 race day 221
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Chapter 6 Chapter 14
swIM traInIng 95 Postrace 247
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Chapter 7 Appendix
bIke traInIng 105 traInIng Plan logs 251
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Chapter 8 Resources
run traInIng 117 helPFul trIathlon websItes 266
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
toM holland’s races 267
. . . . . . . . . . . . . . . . . . . . . . . .
acknowledgMents 268
. . . . . . . . . . . . . . . . . . . . . . . . . .
about the author 269
. . . . . . . . . . . . . . . . . . . . . . . . . . .
001-033_21671.indd 7 10/14/10 8:03:46 AM
001-033_21671.indd 7 10/14/10 8:02:43 AM
JJoobb NNoo::1100--2211666633//2211667722 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd))
(Text) ((RRAAYY))
##117755 DDttpp::220044 PPaaggee::66 ##117755 DDttpp::220044 PPaaggee::77
c.
n
s, I
e
ni
a
p
m
o
C
g
n
ti
s
a
c
d
a
o
r
B
n
a
c
ri
e
m
A
©
e
t
u
t
s
A
e
a
M
a
d
I
001-033_21671.indd 8 10/14/10 8:03:49 AM
001-033_21671.indd 8 10/14/10 8:02:43 AM
JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd))
((RRAAYY))
##117755 DDttpp::220044 PPaaggee::88
9
Foreword
Tom has abs of steel and a heart of gold—but it’s his brain that makes this book a must read for
anyone training for a tri.
Tom trained me and sixty members of Team Juju for the 2010 Housatonic Valley Sprint Triathlon.
We had twelve weeks. It was a tough assignment. Most of us (including me) had never done any-
thing like it before. Some questioned our sanity. I had been pregnant or nursing for basically six out
of the past ten years. It’s fair to say I was an out of shape tri-rookie.
But Tom helped convince me that even as a working mother of three young boys, I could sneak
in enough training for a tri—whether it was running with a stroller, biking with my kids, or running
alongside them.
Twelve weeks later, we all crossed the finish line, fists pumping and grateful that we had Tom in
our corner. Tom is a veteran Ironman who helped guide our band of newbies on a fantastic journey
of self-discovery and empowerment, all of which was featured on ABC’s Good Morning America.
We even managed to raise $60,000 for UNICEF and Haiti’s kids.
This book reads like your very own fitness guru is just chatting with you: saavy without being
impractical; encouraging but not saccharine; intense but not insane. Tom’s passion and genuine
enthusiasm is infectious.
I trust that your triathlon experience will be just as enhanced as mine with Tom in your corner.
c.
n
s, I With fond admiration,
nie Juju Chang
a
p News Anchor of ABC’s Good Morning America
m
o
C
g
n
ti
s
a
c
d
a
o
r
B
n
a
c
ri
e
m
A
©
e
t
u
t
s
A
e
a
M
a
d
I
001-033_21671.indd 9 10/14/10 8:03:50 AM
001-033_21671.indd 9 10/14/10 8:02:43 AM
JJoobb NNoo::1100--2211666633//2211667722 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd))
(Text) ((RRAAYY))
##117755 DDttpp::220044 PPaaggee::88 ##117755 DDttpp::220044 PPaaggee::99
001-033_21671.indd 10 10/14/10 8:03:52 AM
001-033_21671.indd 10 10/14/10 8:02:43 AM
JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd))
(Text) ((RRAAYY))
##117755 DDttpp::220044 PPaaggee::1100