Basics in getting yourself started for a triathlon
Triathlon participation involves three activities: swimming, biking, and running. Each activity requires a coordinated pattern of muscle recruitment that produces motion about the joints and creates the power to make the triathlete move.
There is a lot of science behind optimal training plan development for triathletes. As multisport participation becomes more popular, the research literature on best practices and training methodologies expands at a staggering rate. Although the science of effective training is certainly important, so is the art of developing a training plan.
Recognizing and preventing common triathlon-related injuries
Rest, which by nature triathletes are inherently bad at, is an integral part of the healing process. This is when the body heals itself and gets stronger, whether you are taking a day or a few weeks off from working out or reducing the intensity or volume of your workouts. Prevention techniques that assist with healing, including stretching and specific strengthening, are often overlooked but are an essential part of triathlon training.
Human Kinetics’ bestselling anatomy series helps triathletes maximize performance with effective multisport programming. Step-by-step instructions for 82 exercises, depicted with more than 177 full-color anatomical illustrations, provide an inside look at developing muscles essential for swimming, biking, and running.
See what it takes to maximize multisport strength, power, speed, and endurance. Triathlon Anatomy will show you how to improve your performance by increasing muscular strength and optimizing the efficiency of every movement.
Triathlon Anatomy features 82 of the most effective multisport exercises with step-by-step descriptions and full-color anatomical illustrations highlighting the muscles in action. But you’ll see much more than the exercises—you’ll also see their results.
Triathlon Anatomy places you at the starting line and into the throes of competition by fundamentally linking each exercise to multisport performance. You’ll see how to strengthen muscles and increase stamina for running across various terrains, cycling steep inclines, and swimming in open water.
You’ll learn how to modify exercises to target specific areas, reduce muscle tension, and minimize common injuries. Best of all, you’ll learn how to put it all together to develop a training program based on your individual needs and goals.
Whether you’re training for your first triathlon or preparing for your sixth Ironman, Triathlon Anatomy will ensure you’re ready to deliver your personal best.
Chapter 1 The Triathlete in Motion Chapter 2 Cardio Training Chapter 3 Creating a Customized Training Plan Chapter 4 Arms Chapter 5 Shoulders Chapter 6 Chest Chapter 7 Core Chapter 8 Back and Neck Chapter 9 Legs Chapter 10 Whole Body Training Chapter 11 Injury Prevention
About the Authors
Mark Klion, MD, is a board-certified orthopedic surgeon and sports medicine specialist. After receiving a bachelor’s degree from St. Lawrence University in upstate New York, he earned his medical degree from the Mount Sinai School of Medicine in New York City. He completed his residency in orthopedic surgery at Mount Sinai Hospital. He then completed a sports medicine fellowship at the University of Chicago. During his fellowship he specialized in arthroscopic surgery and reconstructive knee and shoulder surgery. He is a clinical instructor at the Mount Sinai School of Medicine and a member of their shoulder and sports medicine service. He serves as an educator for the medical school and the department of orthopedic surgery. He is also the director of orthopedics at St. Barnabas Hospital in New York. He performs the newest techniques for cartilage repair, regeneration, and meniscal transplantation. Dr. Klion has extensive experience with arthroscopic rotator cuff repairs and shoulder stabilization procedures.
Dr. Klion is also an avid triathlete and marathon runner. He has completed 10 Ironman triathlons, including Hawaii Ironmans in 2000 and 2001. He has completed 15 marathons and several ultradistance races. He is also the creator of the DVD series BodyworksMD, a physician guided physical therapy rehabilitation program. He serves as the medical co directo r for the New York City Triathlon and Toughman Half Ironman and is the orthopedic consultant for the Triathlon Academy and Foundation bicycle team.
Troy Jacobson has been a leader in the field of triathlon coaching since 1992. He is the owner of Lifesports, Inc., an endurance multisport coaching company, and is recognized as a pioneer in developing and marketing online coaching services. He is the innovator and driving force behind the popular endurance sport training DVDs Spinervals Cycling, and founded the National Triathlon Academy in 2000. He created Train Right software, an intuitive coaching program chosen as the official software of Tri-Fed USA, in the mid 1990’s.
When Tri-Fed became USA Triathlon, Jacobson became a member of the inaugural USA Triathlon coaching committee. A personal coach to athletes of all abilities from age groupers to a former U.S. Olympian, Jacobson served as The Official Coach of IRONMAN, 2010 through 2012, and held the position of head triathlon coach at Life Time Fitness, Inc. a publicly traded national health club chain.
Jacobson has been a competitive triathlete since 1988 and continues to compete at the elite masters level. In the 1990s he became a professional triathlete, winning several USA Triathlon Long Course National Championships and placing as high as 20th overall at the Ironman Triathlon World Championships. For more information, visit his website at www.coachtroy.com.
"Troy Jacobson has been at the forefront of coaching athletes of all levels for more than 20 years. Triathlon Anatomy reflects his coaching philosophy, which has generated as much success for his clients as any coach in our sport."
Kevin O'Connor-- Owner of Gear West Bike & Triathlon, Six-Time Ironman Hawaii Athlete (9:13 Kona PR), 2009 USAT Overall Duathlete of the Year
"Triathlon Anatomy is packed with exercises and advice to help multisport athletes perform better and stay injury free. Whether you're a weekend warrior or an Ironman veteran, Triathlon Anatomy should be in your training library.”
Jonathan Cane-- Cofounder of City Coach Multisport, Nike RunningCoach
“In Triathlon Anatomy, Mark Klion and Troy Jacobson help triathletes get the most out of their strength training workouts while avoiding injury. The book is an essential resource for anyone striving for multisport success.”