Transcription
TriathlonTrainingFORDUMmIES‰by Deirdre Pitney andDonna Dourney
TriathlonTrainingFORDUMmIES‰
TriathlonTrainingFORDUMmIES‰by Deirdre Pitney andDonna Dourney
Triathlon Training For Dummies Published byWiley Publishing, Inc.111 River St.Hoboken, NJ 07030-5774www.wiley.comCopyright 2009 by Wiley Publishing, Inc., Indianapolis, IndianaPublished simultaneously in CanadaNo part of this publication may be reproduced, stored in a retrieval system, or transmitted in any formor by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except aspermitted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the priorwritten permission of the Publisher, or authorization through payment of the appropriate per-copy fee tothe Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, 978-750-8400, fax 978-646-8600.Requests to the Publisher for permission should be addressed to the Legal Department, Wiley Publishing,Inc., 10475 Crosspoint Blvd., Indianapolis, IN 46256, 317-572-3447, fax 317-572-4355, or online at http://www.wiley.com/go/permissions.Trademarks: Wiley, the Wiley Publishing logo, For Dummies, the Dummies Man logo, A Reference for theRest of Us!, The Dummies Way, Dummies Daily, The Fun and Easy Way, Dummies.com, Making EverythingEasier, and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc. and/orits affiliates in the United States and other countries, and may not be used without written permission. Allother trademarks are the property of their respective owners. Wiley Publishing, Inc., is not associated withany product or vendor mentioned in this book.LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: THE PUBLISHER AND THE AUTHOR MAKE NOREPRESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THECONTENTS OF THIS WORK AND SPECIFICALLY DISCLAIM ALL WARRANTIES, INCLUDING WITHOUTLIMITATION WARRANTIES OF FITNESS FOR A PARTICULAR PURPOSE. NO WARRANTY MAY BECREATED OR EXTENDED BY SALES OR PROMOTIONAL MATERIALS. THE ADVICE AND STRATEGIESCONTAINED HEREIN MAY NOT BE SUITABLE FOR EVERY SITUATION. THIS WORK IS SOLD WITH THEUNDERSTANDING THAT THE PUBLISHER IS NOT ENGAGED IN RENDERING LEGAL, ACCOUNTING, OROTHER PROFESSIONAL SERVICES. IF PROFESSIONAL ASSISTANCE IS REQUIRED, THE SERVICES OFA COMPETENT PROFESSIONAL PERSON SHOULD BE SOUGHT. NEITHER THE PUBLISHER NOR THEAUTHOR SHALL BE LIABLE FOR DAMAGES ARISING HEREFROM. THE FACT THAT AN ORGANIZATIONOR WEBSITE IS REFERRED TO IN THIS WORK AS A CITATION AND/OR A POTENTIAL SOURCE OFFURTHER INFORMATION DOES NOT MEAN THAT THE AUTHOR OR THE PUBLISHER ENDORSES THEINFORMATION THE ORGANIZATION OR WEBSITE MAY PROVIDE OR RECOMMENDATIONS IT MAYMAKE. FURTHER, READERS SHOULD BE AWARE THAT INTERNET WEBSITES LISTED IN THIS WORKMAY HAVE CHANGED OR DISAPPEARED BETWEEN WHEN THIS WORK WAS WRITTEN AND WHENIT IS READ. SOME OF THE EXERCISES AND DIETARY SUGGESTIONS CONTAINED IN THIS WORK MAYNOT BE APPROPRIATE FOR ALL INDIVIDUALS, AND READERS SHOULD CONSULT WITH A PHYSICIANBEFORE COMMENCING ANY EXERCISE OR DIETARY PROGRAM.For general information on our other products and services, please contact our Customer CareDepartment within the U.S. at 800-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002.For technical support, please visit www.wiley.com/techsupport.Wiley also publishes its books in a variety of electronic formats. Some content that appears in print maynot be available in electronic books.Library of Congress Control Number: 2008939321ISBN: 978-0-470-38387-2Manufactured in the United States of America10 9 8 7 6 5 4 3 2 1
About the AuthorsDeirdre Pitney is a cyclist, a runner, and a writer specializing in fitness andwellness. After completing a 220-mile fundraising bike ride, Deirdre addeda third sport, swimming, to her workouts and took on training for her firsttriathlon.Donna Dourney is a wellness director, personal trainer, fitness instructor, coach, and accomplished triathlete who has competed for more than25 years in marathons, duathlons, and triathlons, including a Half-Iron anda full Ironman. She runs a triathlon club for people who want to completetheir first triathlons or improve their times and training for their nextevents. Her experience and knowledge has guided more than 150 nervousbeginners from their first training days to the finish line. Donna earned adegree in health and physical education from Seton Hall University. Shehas held certifications from the American College of Sports Medicine, theAerobics and Fitness Association of America, and National YMCA Strengthand Conditioning.
DedicationDeirdre Pitney: To Cullen and MargotDonna Dourney: To my husband, Kenneth York
Authors’ AcknowledgmentsWe would like to thank our agent, Jessica Faust of Bookends, Inc., for herguidance. At Wiley, we’d like to thank Tracey Boggier, acquisitions editor,for her vision and belief in this project. Thank you to our project editor,Elizabeth Kuball, for her much dreaded but greatly appreciated submissionschedules and for her professionalism, perspective, and exceptional editingand organizational skills. Thank you also to Graeme Henderson, our technicaleditor, for his enthusiasm, energy and experience, and to Kathryn Born, ourillustrator, for her patience and attention to detail.Thank you to our models, Sue Diebold, Susan Hoeltve-Ward, Philip Klaas,Daniel Mallery, Linda Oh, and Miguel Rustrian, and to the people at HighGear Cyclery, Trek Bicycle Corporation, Giant Bicycle, and De Soto TriathlonCompany, for their support. And a special thank-you to Stacey Smith for hersharing her photographs.And we’d each like to extend our thanks to each other’s family and supportnetworks. Our combined contacts and friendships have made this bookpossible.Deirdre Pitney: Thank you to Paul Cullen — his name is now in a book, as healways knew it would be — for telling my favorite cycling story.An enormous thank-you to the two most fun, insightful, and inspiring people Iknow — Cullen and Margot. I’d need book after book after book to express allthe joy and love you’ve brought to my life. I am more proud to be your momthan I am of anything else I have ever done or could ever do.To my friends with whom I’ve spent many miles on the roads and trails —thank you for always being up for a new challenge and for sharing your passions , knowledge, and experience with me.Thank you to Kathy Johnson Brown and Ed Pagliarini, wonderful photographers and even better friends.Thank you to my coauthor, Donna, for bringing to this book and to my lifemore than she knows and probably would be willing to admit. Her straightforward belief in the people she trains and their ability to reach their goals hasguided many beginning athletes, including my daughter, successfully acrosscountless finish lines, whether in 5Ks or triathlons.
Donna Dourney: A heartfelt thank you to the four people who continue toinspire me and bring joy to my life every day, my children, Tommy, Danny,Heather, and Shane. You are the light of my life.Thanks to my family — my sisters and brothers, who are my best friends andwho, even though they sometimes think I’m crazy, always have supportedand encouraged me in my endeavors. My dad who has always been there forme and my mom who continues to watch over me.Thank you to my coauthor, Deirdre Pitney, for giving me this opportunity, forputting my random thoughts in order, for being so wonderful to write with,and for touching my life.I’d also like to thank Rone Lewis and his staff at High Gear Cyclery (Stirling,New Jersey) for sharing their time and expertise and for the use of his cycleshop. Thanks to my friends and colleagues at the Somerset Hills YMCA fortheir input and support, as well as the use of the facility for our photo shoots.Finally, a very special thank-you to my husband, Kenneth York, whose endless love, support, and encouragement have gotten me through many challenges in my life. He believes in me more than I believe in myself and isalways there for me at the finish line, regardless of the race.
Publisher’s AcknowledgmentsWe’re proud of this book; please send us your comments through our Dummies online registrationform located at www.dummies.com/register/.Some of the people who helped bring this book to market include the following:Acquisitions, Editorial, and MediaDevelopmentProject Editor: Elizabeth KuballComposition ServicesProject Coordinator: Katie KeyAcquisitions Editor: Tracy BoggierLayout and Graphics: Melissa K. Jester,Sarah E. Philippart,Christine WilliamsCopy Editor: Elizabeth KuballSpecial Art: Kathryn BornAssistant Editor: Erin Calligan MooneyProofreaders: John Greenough, Penny StuartTechnical Editor: Graeme S. HendersonIndexer: Potomac Indexing, LLCSenior Editorial Manager: Jennifer EhrlichSpecial HelpAlicia SouthEditorial Supervisor and Reprint Editor:Carmen KrikorianEditorial Assistants: Joe Niesen,Jennette ElNaggar, David LuttonCover Photos: David MadisonCartoons: Rich Tennant, www.the5thwave.comPublishing and Editorial for Consumer DummiesDiane Graves Steele, Vice President and Publisher, Consumer DummiesJoyce Pepple, Acquisitions Director, Consumer DummiesKristin Ferguson-Wagstaffe, Product Development Director, Consumer DummiesEnsley Eikenburg, Associate Publisher, TravelKelly Regan, Editorial Director, TravelPublishing for Technology DummiesAndy Cummings, Vice President and Publisher, Dummies Technology/General UserComposition ServicesGerry Fahey, Vice President of Production ServicesDebbie Stailey, Director of Composition Services
Contents at a GlanceIntroduction . 1Part I: Starting Your Triathlon Training . 7Chapter 1: Training for a Multi-Sport Event . 9Chapter 2: Choosing Your Event. 17Chapter 3: Gearing Up with the Right Equipment . 29Part II: Taking It One Sport at a Time:Swim, Bike, Run . 73Chapter 4: Getting Ready: Body and Mind . 61Chapter 5: Swim: Taking the Plunge . 75Chapter 6: Bike: Cycling Strong. 93Chapter 7: Run: Finding Your Stride . 121Chapter 8: Putting It All Together. 137Part III: Training for Your Triathlon . 145Chapter 9: Living like an Athlete . 147Chapter 10: Training Schedules: From Super Sprint to Ironman . 161Chapter 11: Strength Training and Stretching . 197Chapter 12: Coping with Injuries . 231Part IV: Planning for Race Day . 245Chapter 13: Counting Down to Race Day . 247Chapter 14: Race Day: Ready, Set, Go! . 259Chapter 15: After You Finish Your Triathlon . 277Part V: The Part of Tens . 287Chapter 16: Ten Reasons You Should Do a Triathlon . 289Chapter 17: Ten Triathlon Myths Debunked . 297Chapter 18: Ten (Or So) Items to Bring on Race Day . 303Chapter 19: Ten (Or So) Resources for Finding Triathlons . 311Index . 317
Table of ContentsIntroduction . 1About This Book . 1Conventions Used in This Book . 2What You’re Not to Read . 3Foolish Assumptions . 3How This Book Is Organized . 3Part I: Starting Your Triathlon Training . 3Part II: Taking It One Sport at a Time: Swim, Bike, Run . 4Part III: Training for Your Triathlon . 4Part IV: Planning for Race Day . 4Part V: The Part of Tens . 5Icons Used in This Book . 5Where to Go from Here . 6Part I: Starting Your Triathlon Training . 7Chapter 1: Training for a Multi-Sport Event. . . . . . . . . . . . . . . . . . . . . . . .9Defining Your Triathlon . 9Choosing a distance and event . 10Setting your triathlon goal .
Part I: Starting Your Triathlon Training .3 Part II: Taking It One Sport at a Time: Swim, Bike, Run .4 Part III: Training for Your Triathlon .4 Part IV: Planning for Race Day .4
