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.
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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
serves as the medical codirector 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,
Runervals, and Swimervals. He created Train Right software, an
intuitive coaching program chosen as the official software of Tri-Fed
In 1996 Tri-Fed became USA Triathlon, and Jacobson became a member of
the inaugural USA Triathlon coaching committee. When triathlon made its
debut at the 2000 Olympic Games in Sydney, he was coach of the first
U.S. finisher, Joanna Zeiger. He is an official Ironman coach and also
serves as head multisport coach at Life Time Fitness, 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.
“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.”
Lee Silverman-- Owner, JackRabbit Sports
"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