IronFit's Everyman Triathlons: Time-Efficient Training for Short Course Triathlons

by Don Fink, Melanie Fink

Overview

Completing IronFit^®'s "triathlon trilogy" alongside Be IronFit^® and IronFit^® Secrets for Half Iron-Distance Triathlon Success, this training guide tackles short course triathlons and duathlons, commonly known as the "everyman" races of the sport. The standard distance is the original triathlon configuration: a 1.5 km swim, 40 km bike, and 10 km run (0.9-mile swim, 24.8-mile bike, and 6.2-mile run), and the sprint distance triathlon is roughly half that distance. There are also standard and sprint distance duathlons (run-bike-run). These are the most accessible and achievable distances for time-crunched athletes, and top coaches Don and Melanie Fink offer their proven IronFit^® training approach to achieving short course success. Includes: Eight essential training sessions for all triathletes and duathletes, Twelve step-by-step training programs geared specifically toward sprint and standard distance triathlons and duathlons, Complete state-of-the-art functional strength and core programs, Highly effective warm-up, cooldown, and flexibility routines, Racing strategies, fueling and hydration, and everything else the short course athlete needs for peak performance

Product Details

ISBN-13:	9781493032112
Publisher:	Rowman & Littlefield Publishers, Inc.
Publication date:	03/01/2018
Pages:	288
Product dimensions:	7.40(w) x 9.20(h) x 0.80(d)

About the Author

Don and Melanie Fink are internationally known triathlon and running coaches/trainers and authors of several popular endurance sports training books including: IronFit Marathons after 40 (2017); Be IronFit: Time-Efficient Training Secrets for Ultimate Fitness: Third Edition (2016); IronFit Triathlon Training for Women (2015); IronFit Secrets for Half Iron-Distance Success (2014); IronFit Strength Training and Nutrition for Endurance Athletes (2013); and Mastering the Marathon, Time Efficient Training Secrets for the 40-plus Athlete (2010). Don has raced over 30 Iron-Distance triathlons and has many age group victories and course records to his credit. Don’s time of 9:08 at the 2004 Ironman Florida is one of the fastest times ever recorded by an athlete in the 45-49 age group. Don is a Certified Personal Trainer by The American Council on Exercise (A.C.E.) and he is a Professional Member of the National Strength & Conditioning Association (NSCA). Melanie is a Certified Personal Trainer by The American Council on Exercise (A.C.E.) and a past Regional Council Member of USA Triathlon Mid- Atlantic. In addition to being a sports coach/trainer and Masters Swimming coach, Melanie Fink is an elite athlete. She has many age group and overall victories in triathlon and open water swimming competitions, has completed twelve Iron-distance triathlons (including the Hawaii Ironman twice), and completed Ultra Man Canada in Penticton, British Columbia. Don and Melanie, train endurance athletes on five continents through their business: IronFit (www.IronFit.com). They live in Carroll County, New Hampshire.

Table of Contents

Introduction 1

1 Triathlon And Duathlon's Most Accessible Distances 5

2 The Eight Essential Short Course Distance Training Sessions 15

3 Short Course Distance Training Cycles and Training Races 31

4 The Crucial Training Principles For Short Course Success 41

5 Heart Rate Training for Short Course Distances 47

6 12-Week Standard Distance Triathlon Training Programs 59

7 8-Week Sprint Distance Triathlon Training Programs 89

8 10-Week Standard Distance Duathlon Training Programs 129

9 6-Week Sprint Distance Duathlon Training Programs 129

10 Functional Strength And Core, Warm-Up, And Flexibility Programs 143

11 Mastering Transitions For Short Course Triathlon And Duathlon 189

12 Perfecting Technique 203

13 Short Course Equipment 223

14 Sprint and Standard Distance Race Strategies 231

15 Effective Goal Setting and Race Selection 245

16 Off-Season And Maintenance Training 253

Appendix A Suggested Reading 263

Appendix B Suggested Websites 264

Appendix C Glossary 265

Acknowledgments 269

Index 270

About The Authors 280