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Trying your first sprint triathlon or wanting to raise your game? The Triathlon Training Book is the one-stop reference for every triathlete. Here are all the essentials you need to improve your sports performance and reach your goals. Kick-start your triathlon training with coaching advice on perfecting technique, improving sports nutrition and choosing the best kit and equipment. Improve your racing potential to swim better, cycle more efficiently, and run faster with technical coaching. Build strength, stamina, and flexibility by following step-by-step stretching exercises and strength and conditioning drills. Protect yourself with guidance on how to avoid injury and maintain fitness levels. Follow customisable triathlon training programmes that are tailored to help you succeed in the four major distances - Sprint, Olympic, half Ironman and Ironman. Including expert advice on race strategy and tips on keeping motivated and reducing transition time, The Triathlon Training Book will show you how to train safely and effectively to reach your full potential.

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: INTRODUCTION

1: THE SWIMMING LAB 1: SWIM ANATOMY
2: THE EFFICIENT SWIMMER
3: THE ARM STROKE
4: THE STROKE CYCLE
5: WARMING UP
6: SWIM DRILLS
7: SWIM SESSIONS
8: ASSESSING YOUR SWIM FITNESS
9: OPEN-WATER SWIMMING
10: WHAT TO WEAR
11: TRANSITION ONE (T1)

2: THE CYCLING LAB 1: THE BIKE
2: BIKE FIT
3: ANATOMY OF A CYCLIST
4: EFFICIENT CYCLING
5: CYCLING DRILLS
6: BIKE SESSIONS
7: ASSESSING YOUR BIKE FITNESS
8: ON THE ROAD
9: WHAT TO WEAR
10: TRANSITION TWO (T2)

3: THE RUNNING LAB 1: THE RUNNING CYCLE
2: FOOTSTRIKE
3: EFFICIENT RUNNING
4: STRIKE RATE
5: WARMING UP & COOLING DOWN
6: RUN SESSIONS
7: ASSESSING YOUR RUN FITNESS
8: VARY YOUR RUNNING
9: WHAT TO WEAR

4: GETTING STARTED 1: YOUR GOALS
2: NUTRITION ESSENTIALS
3: FUEL YOUR TRAINING
4: HYDRATION FOR ATHLETES
5: STRENGTH AND CONDITIONING

5: PERSONALIZE YOUR TRAINING 1: GOOD TRAINING PRINCIPLES
2: YOUR PROFILE
3: PLANNING YOUR TRAINING
4: FOUNDATION PROGRAMME
5: SPRINT PROGRAMME
6: OLYMPIC PROGRAMME
7: HALF IRONMAN PROGRAMME8: IRONMAN PROGRAMME
9: KEEPING A TRAINING LOG
10: AVOID OVERTRAINING AND UNDERPERFORMING

6: THE RACE 1: TAPER YOUR TRAINING
2: PRE-RACE PREPARATION
3: FUEL YOUR PERFORMANCE
4: HYDRATION TIPS
5: TACTICS FOR RACE DAY

7: ESSENTIAL MAINTENANCE 1: PRE-HAB
2: COMMON COMPLAINTS
3: COMMON INJURIES
4: FITNESS CHARTS
: GLOSSARY
: INDEX
: ACKNOWLEDGMENTS

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