Championship Triathlon Training George M. Dallam, PhD Steven Jonas, MD Human Kinetics Library of Congress Cataloging-in-Publication Data Dallam, George M., 1959Championship triathlon training / George M. Dallam, Steven Jonas. p. cm. Includes bibliographical references and index. ISBN-13: 978-0-7360-6919-9 (soft) ISBN-10: 0-7360-6919-4 (soft) 1. Triathlon--Training. I. Jonas, Steven. II. Title. GV1060.73.D35 2008 796.42'57--dc22 2008004225 ISBN-10: 0-7360-6919-4 (print) ISBN-13: 978-0-7360-6919-9 (print) ISBN-10: 0-7360-8154-2 (Adobe PDF) ISBN-13: 978-0-7360-8154-2 (Adobe PDF) Copyright © 2008 by George M. Dallam and Steven Jonas All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. Acquisitions Editor: Laurel Plotzke; Developmental Editor: Leigh Keylock; Assistant Editor: Laura Podeschi; Copyeditor: Jan Feeney; Proofreader: Sarah Wiseman; Indexer: Betty Frizzéll; Permission Managers: Carly Breeding and Martha Gullo; Graphic Designer: Nancy Rasmus; Graphic Artist: Francine Hamerski; Cover Designer: Keith Blomberg; Photographer (cover): SportsChrome; Photographer (interior): Photos on pages 64 and 67 by Vaughan Photography, all other photos by Neil Bernstein unless otherwise noted; Photo Asset Manager: Laura Fitch; Visual Production Assistant: Joyce Brumfield; Photo Office Assistant: Jason Allen; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Illustrator: Gary Hunt; Printer: Sheridan Books Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics. Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 Human Kinetics Web site: www.HumanKinetics.com United States: Human Kinetics P.O. Box 5076 Champaign, IL 61825-5076 800-747-4457 e-mail:
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[email protected] Contents Foreword v Acknowledgments vii Introduction ix 1 Essential Training Elements and Guidelines 1 2 Training the Mind 11 3 Assessing and Improving Technique 31 4 Training for Strength and Muscular Balance 73 5 Complex Speed and Endurance Training 103 6 Race-Specific Training and Strategy 143 7 Creating a Long-Term Training Program 165 8 Race-Specific Training Programs 183 <