The Total Triathlon Almanac 3: The Essential Training Tool and Information Source for the Triathlete and Duathlete

This edition contains detailed training and racing advice from superstars Mark Allen, Jeff Devlin, Pauli Kiuru, Paula Newby-Fraser and Karen Smyers. It describes how to prepare for a triathlon of any distance. It features an in-depth nutrition for performance chapter, specifically for the triathlete by Dr. Phil Maffetone; an in-depth chapter on how to train and recover with a heart rate monitor, including how the top professionals assess their thresholds and avoid overtraining; and tips on how world class triathletes race with a heart rate monitor. This almanac introduced the unsuspecting triathlon world to the author's stunning action photography.

Triathlon Training Fundamentals
This section can be used as a training and preparation guide for anyone interested in reaching and maintaining above-average fitness. Before you begin to train, however, it is advisable that you heed the warning from the American College of Sports Medicine:

At or above 35 years of age, it is necessary for individuals to have a medical examination and a maximal exercise test before beginning a vigorous exercise program. At any age, the information gathered from an exercise test may be useful to establish an effective and safe exercise prescription. Maximal testing done for men at age 40 or above or women age 50 and older, even when no symptoms or risk factors are present, should be performed with physician supervision.

Further prerequisites are that, regardless of your age You be in good cardiovascular condition relative to the population and for your age You be familiar with your body's signals and able to differentiate between a simple muscular ache or pain (caused by a hard training effort) and the more serious pain caused by a sprained or a strained muscle, tendon or ligament You get a thorough physical exam and obtain a physician's release

Training Phases
The program is divided into three phases: adapting to regular training, structuring your workouts by length and intensity, and integrating more advanced intervals.

Phase One: Training Adaptation
Get mentally and physically used to a training regimen. Your mind, muscles, joints and tendons need time to adapt. This phase lasts one month to one year, depending on your goals and your fitness at the start.

Phase Two: Structure
Start structuring your training into hard, easy and long-distance days. Listen to your body! This phase lasts six weeks to six months.

Phase Three: Intervals and Integration
Introduce more advanced speed and interval sessions, further improve your skills and prepare yourself for your first foot race or triathlon. By applying crosstraining techniques, you will begin to integrate the three triathlon disciplines.