THE TRIATHLETE'S TRAINING BIBLE (Chapter 2: Physical Fitness…
THE TRIATHLETE'S TRAINING BIBLE
Chapter 1: Mental Fitness
How to train your head?
Saving your success workout moment into your "success account" everyday night on your bed. Relive it until you fall asleep.
Withdraw it whenever you feel anxious and experience setback.
Fake it 'til you make it
Act confident and believe you are the elite, and you'll get though it!
Excellence, big dreams, goals, a mission, commitment, dedication, discipline, confidence
Remember in all stage of train, you must do in everyday, every month to achieve your goal, and not in a single workout.
This kind of
will lead you to your best performance and mental strength.
Keep your impatience in check, and control your emotion.
Surround yourself with people who believe in you. Avoid those who don't
Have a positive team that can support you in your back: doctor, nutritionist, family, friends, coach, gym workout coach etc.
You must train your mind daily, just like training your physics. Only a tough mind with a strong physics can give you what you want.
Chapter 2: Physical Fitness
My Triathlon Potential
Because I didn't really focus on training and workouts for the past three months, I have a huge room of potential to be explored.
Overtraining is not a pretty sight, but following the guide lines in this books do need both mental and physical toughness.
with the guide in this book will definitely improve your performance and claim your potential.
Relentless, regular, and resolute
These must start with
amount of training that still achieves your goal.
What was hard last month or year is just moderate now
All of this has to do with a critical mental toughness skill -- patience
Find your weak point and keep training them consistently, and mderately
Consistent means never miss workout. Well hardly ever.
If you don't feel fully recovered after 48 hours, then the training was probably too hard.
Step1: Clear Goal
Ask your self every time before training: what is the purpose of this workout? (Can be something like "run in Zone 3 for 30 mins" or "run with friends to have fun")
Seasonal goal should be clear
Step2: Expert Instruction
Expert will help you a lot
Making the right plan and training schedule is the key
Step3: Specific Practic
What yo uso in any given workout must be specific to the intended purpose of that workout if you are to reap the planned benifits.
Step4: Immediate Feedback
The sooner you get feedback (comparing with your purpose) from the coach or yourself, the better.
Did I accomplish the purpose of the workout?
Ask this question as soon as possible (immediately after the drill)
A self-coach must always be analyzing
what is happening
, and continues into
the post-workout analysis.
First objective: if the workout accomplished its purpose
Second objective: how it contributed to your goal
HRM, GPS, and Power meter (bike)
RPE: Rating of Perceived Exertion
it ranges from
6 to 20
, where 6 means "no exertion at all" and 20 means "maximal exertion."
Chapter 3: Basic Training Concepts
Whenever you miss one workout, you might need 2 or more workouts to make it up.
Whenever your training load decrease, there will be negative consequence to your fitness.
That's why we need to training consistently.
You are unique, thus so does your training plans and diet.
Peripheral fintness: related two the muscle that about that specific sport.
You must train you muscle
in the specific sport
, and not in any other cross training or activities.
Central fitness: heart, lungs and blood related
Increase of 10% is good, but not above too much
Every workout must count, and do 2 workouts pre day is normal
The more intense, the less duration
Properly analysis and plan your training intensity is a must if you want to be an elite thiathlete. (after the 4-th year of workout)
Volume = sum(duration)
// this only accounts for 40% of fitness, while intensity produces the remaining 60%.
Dose & Density
Does: how hard is the workout (long-distance, or interval or hill-repeats.
Density: how close are you high does workouts
Combination of volume and intensity
Whenever your workout duration is decreased below hat you would e capable of handling were there no such time constraints, then training intensity must
to produce an adequate training load for achieving high-performance racing.
You need to have super-compensation, but you also need to progressively overload you workout.
When training load increase (you can get your own score), you fitness increase.
When fitness increase, fatigue also increase
Doing a taper (rest) before the race day can get rid of most of the fatigue and lose only a tiny amount of fitness (Chapter 9)
This will make sure your are in a good
Chapter 4 (Not yet finishe measuring):
RPE: Rating of perceived exertion
4 is hard
10 is maximum
Intensity reference points
Three key points
Aerobic Threshold (AeT)
Anaerobic Threshold (AnT)
Aerobic Capacity (AeC)
Also known as VO_2Max
Functional Threshold (FT)
An inexpensive way to find your zones for swimming, running, and biking
The filed test effort must be as hard as you can go for about 20 minutes
But remember to
(reach PRE 7 several times for a few seconds each time before start)
Swim Pace Zone
Swim for 1,000 yards or meters, and comparing with the table 4.2 in p46.
Comparing with the
after you get you swim pace zone.
bike FTHR (bFTHR)
Bike Power Zone (FTPo)
Run Pace Zones (FTPa)
Low (< AeT)
Moderate (AeT ~ AnT)
High (> AnT/AeC)
Chapter 5: Getting Started
My body always vary, and I need to set goals for each season (at most 3 goals each season).
Mental Skills Profile
Rating: 4 (Score = 30)
Rating: 4 (Score = 28)
Rating: 4 (Score = 27)
Rating: 3 (Score = 24)
Read some sport psychological books listed in p61
Rating: 4 (Score = 27)
My Current Goals
2017 Jun - 2018 April
Finish 70.3 (113km) in
[4 hours 51 mins]
36 mins (1.9km / 1.2mile)
2 hour 30 mins (90km / 56mile)
1 hour 45 mins (21.1km / 13.1mile)
You must know exactly what you want to achieve everyday!