How fast you finish the cycling portion of a race depends on the power you’re able to produce during the ride. Ultimately, power output depends on just two variables: force and speed. Very simply, it depends on how hard you push and how fast you pedal.
Everyone deals with prerace jitters differently. To stay calm and focused before a race, I follow the same routine each time. This involves getting my bike ready and packing my bag the night before, and I always eat the same breakfast on the morning of a race.
Polish your technique and fine-tune your training. The Woman Triathlete is the sport’s premier resource, customized to meet your specific needs.
Current Her Sports and former Triathlete editor in chief Christina Gandolfo assembled an all-star cast of female triathletes and coaches. Barb Lindquist teaches swim technique. Bettina Younge explains how to maximize efficiency on the bike. Heather Fuhr offers insights for striding ahead of the competition on the run. Gale Bernhardt, Siri Lindley, and Lori Bowden present a complete blueprint for excelling in sprint, Olympic, and long-distance races.
Expert advice on equipment, nutrition, and a host of other topics ensures you’ll find targeted information on each topic. Written by women for women, this book is both a comprehensive and personal guide to becoming the best and fastest triathlete you can be.
Chapter 1. Training in Three Sports, Excelling in One Linda Buchanan
Chapter 2. Setting Your Triathlon Goals and Planning Your Training Libby Burrell
Chapter 3. Streamlining Your Swim Barb Lindquist
Chapter 4. Building Power on the Bike Bettina Younge
Chapter 5. Running Strong to the Finish Heather Fuhr
Chapter 6. Balancing Training and Recovery Jackie Gallagher
Chapter 7. Strengthening and Testing Your Performance Lisa Bentley
Chapter 8. Getting Set for Sprint Racing Gale Bernhardt
Chapter 9. Succeeding at the Olympic Distance Siri Lindley
Chapter 10. Taking the Long-Distance Challenge Lori Bowden
Chapter 11. Winning the Mind Game and Staying Motivated Joanna Zeiger
Chapter 12. Gearing Up for Triathlon Liz Dobbins
Chapter 13. Fueling for Optimal Performance Kimberly Brown
Chapter 14. Managing and Avoiding Injury Britt Caling
Chapter 15. Training Through Pregnancy Bonnie Berk
Christina Gandolfo is the editor in chief of Her Sports magazine and the former editor in chief of Triathlete magazine. She holds a bachelor's degree in journalism from San Diego State University and has more than 14 years of publishing experience.
As a sports journalist, Gandolfo has covered triathlon across four continents. She has also written for several endurance sports publications, including Outside magazine, and regularly contributes to www.IronmanLive.com.
An avid triathlete and distance runner, Gandolfo resides in San Diego, California.
ABOUT THE CONTRIBUTORS Lisa Bentley is a professional triathlete, seven-time Ironman champion, and four-time top-10 finisher at the Hawaii Ironman Triathlon World Championship. She lives and trains in Caledon, Ontario, Canada.
Bonnie Berk is a registered nurse, master personal fitness trainer, registered yoga teacher, and founder of the award-winning Motherwell maternity fitness programs, which are offered by prestigious health and fitness facilities in the United States and abroad. She also developed the U.S. Army's physical fitness program for pregnant soldiers. Berk has a degree in health education and is completing a master's degree in health science and wellness. For more information about Motherwell and maternity fitness, visit www.motherwellfitness.com.
Gale Bernhardt served as the 2004 Olympic men's and women's triathlon team coach, as well as the 2003 Pan Am Games coach. She is the author of Training Plans for Multisport Athletes, The Female Cyclist: Gearing Up a Level, and Workouts in a Binder for Triathletes. Bernhardt is an elite-certified coach by USA Cycling and USA Triathlon and you can learn more about her coaching system at www.galebernhardt.com.
Lori Bowden is a professional Canadian triathlete and a two-time Hawaii Ironman World Triathlon champion with 12 career Ironman victories worldwide. She has finished four Ironman races in sub 9 hours.
Kimberly Brown, M.S., R.D. is a registered sports dietitian and Ironman triathlete. She is a regular contributor to Triathlete magazine and Her Sports magazine and a nutritional consultant to athletes worldwide (www.kbnutrition.com). Brown lives in San Diego, California.
Linda Buchanan is one of the early figures in women's professional triathlon and a two-time world champion (1983 and 1986). She holds a master's degree in sports psychology.
Libby Burrell served as the U.S. triathlon team leader for the 2004 Olympics and is the director of the USA triathlon national teams program. A native of South Africa, she served as the country's 2000 Olympic triathlon team coach and is the former head of the sport science, physical education, and recreation department at the University of the Western Cape in Bellville, South Africa. Burrell holds a master's degree in sport science.
Britt Caling is a full-time physiotherapist who works with Triathlon Australia and their Junior Elite Team for the World Triathlon Championships, and serves as a consultant lecturer for the University of Queensland physiotherapy department. In 2003 she traveled to France as physiotherapist to the Australian Institute of Sport for the European Triathlon Training Camp. Britt lives on the Gold Coast, Australia.
Liz Dobbins is a triathlon coach, director of women's services at the National Triathlon Academy, and a member of USA Triathlon's women's commission. A long-time competitive age-group triathlete, Dobbins holds a silver medal in world championship long-course racing.
Heather Fuhr is a 13-time Ironman champion and the 1997 Ironman Triathlon World Champion. Her Ironman marathon personal record of 2:51, set at the 1998 Ironman Switzerland, is the second fastest in history among women. She also holds the second fastest run split at the Hawaii Ironman (3:04). Originally from Edmonton, Alberta, Canada, Fuhr now lives and trains in San Diego, California.
Jackie Gallagher began competing in triathlon in 1992 and won the elite Australian National Series in her first season. She spent eight years as a professional triathlete, winning the World Triathlon and Duathlon Championships in 1996 to become the only person ever to win both in the same year. With a master's degree in exercise physiology and cardiac rehabilitation, Gallagher is currently the head coach and program manager of the Australian Institute of Sport Triathlon Program.
Siri Lindley is the 2001 ITU World Champion and winner of the ITU World Cup series in 2001 and 2002. She is currently a triathlon coach and in 2004 coached the USA's Susan Williams to a bronze medal at Olympics. Lindley also served as a television analyst for the Games in 2004, covering the Olympic triathlon for NBC.
Barb Lindquist swam competitively for Stanford University prior to becoming a professional triathlete. A former U.S. national champion, Lindquist has been ranked the top female short-course triathlete in the world multiple times and finished ninth at the 2004 Olympic triathlon in Athens.
Bettina Younge is a USAT-certified triathlon coach, USAC-certified cycling coach, and former professional cyclist. She holds a PhD in chemistry from Stanford University and is director of coaching for Total Trainer (www.totaltrainer.com), an on-line provider of free software that tracks and analyzes training.
Joanna Zeiger swam competitively for Brown University prior to becoming a triathlete. She placed fourth at the 2000 Sydney Olympics in triathlon and is a four-time top-10 finisher at the Hawaii Ironman World Triathlon Championships. Zeiger holds a Ph.D. in genetic epidemiology from Johns Hopkins University.
"I wish I had this resource when I first started triathlon. It would
have saved me from learning the hard way. The Woman Triathlete is
chock-full of valuable advice from some of the most respected women in
the sport." Karen Smyers Coach and professional triathlete 4-time
World Champion Triathlete, mom
"Gandolfo has been an astute observer of the triathlon scene for
almost 10 years, and she has assembled an amazing list of competitors." Wendy
Ingraham Four-time Ironman champion