Free Ebook Triathlon Training in 4 Hours a Week: From Beginner to Finish Line in Just 6 Weeks, by Eric Harr

Free Ebook Triathlon Training in 4 Hours a Week: From Beginner to Finish Line in Just 6 Weeks, by Eric Harr

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Triathlon Training in 4 Hours a Week: From Beginner to Finish Line in Just 6 Weeks, by Eric Harr

Free Ebook Triathlon Training in 4 Hours a Week: From Beginner to Finish Line in Just 6 Weeks, by Eric Harr

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About the Author

Eric Harr began his career as an out-of-shape legal clerk living in the US Virgin Islands. After training by commuting on his mountain bike, he competed in his first athletic event, the St. Croix Triathlon. Only one year after he waddled across the finish line, Harr was ranked sixth in the world and was named Rookie of the Year. To date, he has won 30 amateur and pro events in 23 countries and has represented the United States in multiple World Championship events. He lives in Marin County, CA.

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20 GREAT REASONS TO DO A TRIATHLON"Go confidently in the direction of your dreams. Live the life you have imagined."--HENRY DAVID THOREAUP eople are motivated to "take the plunge" and do a triathlon for reasons that are as varied as those setting out on this mission. Some are obvious: "to lose weight fast!" Others are personal: "to boost my self-confidence and feel good about myself." Others are spiritual: "to find more meaning in my exercise" or "to live more fully." A few are social: "to brag to everyone in the office that I did a triathlon." And some are inspirational: "to serve as a model for others and show what is truly possible in life."Although the reasons people do a triathlon differ, the benefits are universal. That's what this chapter is about--it outlines the 20 benefits you can reap from training for and completing a triathlon. The bottom line is that this process is one of the most rewarding things you will ever do in your life, not just physically but also mentally, spiritually, and socially. Ask anyone who has done a triathlon and they will tell you the same thing.But for all its power to change your life, training for a triathlon isn't going to consume your life. The training program set forth in this book is designed to blend seamlessly into your busy schedule and requires four hours a week for six weeks--a total of just 24 hours. The payoffs, however, are timeless: You will lose loads of weight, feel better than ever, and gain self-confidence that will last a lifetime.Lofty promises, indeed. Can doing a triathlon really deliver? Follow the advice in this book and, yes, without a doubt it can. It has for hundreds of thousands of other triathletes, and it will for you, too.PHYSICAL BENEFITFor you to consider training for and completing a triathlon, there have to be some serious, long-lasting benefits, right? Well, here they are--20 of them. Let's start with the most observable payoffs: what will happen to your body.YOU WILL LOSE WEIGHTThe first thing you'll probably notice as a Triathlete-in-Training is that your clothes will become too big. That's because training for a three-sport event will make you as fit and healthy as you have ever been in your life. When you engage in a well-balanced program of swimming, cycling, and running--known as cross-training--you will burn an enormous amount of fat from every area of your body. Better yet, the weight will come off as a natural consequence of your passion-driven quest to complete a triathlon, rather than from a guilt-induced diet, a boring exercise plan, or a bizarre fitness implement.FEEL GOOD AT ANY WEIGHTLosing weight is a goal coveted by many, and you certainly stand to shed the £ds on this program. But it's also important to accept and enjoy how you look here and now--and every step of the way.Over the past few decades, the American media has perpetuated an almost hysterical level of irrational obsessive-compulsion with looking thin. That has wreaked havoc on our sense of perspective and our self-esteem, making it virtually impossible for us to enjoy how we look.The problem is that when you fail to appreciate your body, in this moment, you postpone life enjoyment. It's saying: "I will appreciate my body when . . ." Unfortunately, "when" rarely arrives. But a Triathlete-in-Training is different: Although you're always striving for a better quality of life, and perhaps a better body, you're genuinely satisfied with, and grateful for, the here and now. That way, you can celebrate the destination of a fitter you while having enjoyed your triathlon journey along the way.The principles and strategies in this book are built on passion, not deprivation. As you progress on this program, you will gain momentum: You'll lose a couple of £ds in the first week and you'll begin to feel stronger, which means you can do a little more and lose a little more weight. The workouts will get easier, so you'll be able to go even farther and lose more weight. Before you know it, you'll be sailing!Keep this in mind: The program in this book isn't based on some untested herbal weight-loss product. The principles at work are basic scientific ones that your body cannot disobey. Like the apple that must fall from the tree, your body must lose weight if you're consistently burning more calories than you're consuming. And nothing burns more calories than training for a triathlon.Plus, you'll likely find that when you're training for such an athletic event, you'll want to eat a healthy, well-balanced diet that supports your training. Overeating or indulging in lots of less-than-nutritious foods will leave you feeling dull and tired during your workouts, so you'll quickly learn to eat what's good for you--and that will accelerate your weight loss even more. (For more on nutrition, see Chapter 10.)ACTION ITEM: Ditch the scale and the madness attached to it. Muscle weighs more than fat, so if the numbers on the scale aren't budging, they aren't telling you the right story. Just look in the mirror and decide for yourself if you are making progress. Judge your fitness not by some arbitrary number but by how energetic and positive you feel and how your clothes fit!YOU WILL LOOK AND FEEL YEARS YOUNGERWhen we neglect our bodies, imperceptibly over time we gradually accept lower standards of fitness, of health, and, therefore, of living. Worse, we don't even realize how bad we feel until we wake up and get fit again.Training for a triathlon will reconnect you with your body and make you feel like you haven't felt in years: young, energetic, and powerful. You will not only feel years younger but also look better than ever. Triathletes are legendary for having some of the best physiques in the fitness world. That is because cross-training shapes the body in complementary ways: Running develops long, lean muscles; cycling builds strength and tones your lower body; and swimming increases your flexibility and sculpts your upper body. Take a look at any triathlete over age 55 and you'll see what I mean. These people have the look--and swagger--of 20- and 30-somethings.YOU WILL HAVE MORE ENERGYEnergy forms the basis of our existence, yet it seems that we all have less and less of it as our schedules have grown increasingly hectic. Unfortunately for some people, exercise can exacerbate this problem by draining their energy rather than replenishing it. In an effort to get results or lose weight fast, they may wind up overtraining and exhausting themselves.Not so on this program.The strategies in this book will show you how to exercise so that each workout refreshes your body and clears your mind, giving you more energy over time so that you can perform better at work and at play. That, I guarantee.You're likely wondering, "How can training for something as rigorous as a triathlon actually give me energy?" This program is for real people, not elite athletes. By following the principles in this book and exercising at the right pace for your fitness level, you'll get fit without fatigue.When I took a year off my triathlon training program (to write this book!), my energy plummeted. I couldn't believe it. It was as if someone had pulled the plug on my life force. When I returned to consistent training, I felt fully alive again. You will, too.YOU WILL GET MORE OUT OF YOUR WORKOUTSIn this book, I show you how to exercise more efficiently by using a few simple strategies, such as monitoring your heart rate and breathing properly. Follow these and other techniques set forth in the training program, and you'll get fast results from your workouts without expending a huge amount of effort. It's all about training smart, not hard.YOU WILL INJURY-PROOF YOUR BODYWhen you stick with one sport like running, for example, you continually stress the same parts of your body. That can result in overuse injuries such as shin splints, stress fractures, knee problems, and tendinitis.Training for a triathlon, however, incorporates three very different sports. This cross-training, as it is called, isn't as hard on the body, because it distributes the stress more evenly to your bones and muscles and develops more balanced fitness. That means less pain, fewer injuries, and a stronger body. Or as Donna Carlysle, a mother of three from Pittsburgh, Pennsylvania, put it: "I like training for the triathlon because of the variety. It strengthens every muscle in my body, and it keeps me fresher as opposed to getting all the aches when I'm just running or biking or lifting weights all the time." (For more on preventing injury, see Chapter 11.)YOU WILL IMPROVE YOUR HEALTHAccording to the American College of Sports Medicine, regular exercise can lower your blood pressure; prevent diabetes, heart disease, and certain cancers; and reduce your risk of osteoporosis and depression--just to name a few. Follow the training program in this book, and you'll spend less time at doctors' offices and more time enjoying your life!YOU WILL LIVE LONGERRegular exercise helps you prevent disease and fortifies your body. Training for something as complete as a triathlon lays a foundation of fitness that will ensure your later years are more pain free and fun filled. So you'll not only add years to your life but also add life to your years.MENTAL BENEFITSAlthough the physical payoffs of doing a triathlon are thrilling, the mental rewards you stand to reap are even greater, because they are truly timeless. The mental edge you'll develop by becoming a triathlete will never fade.YOU WILL BE MORE PRODUCTIVETraining for a triathlon will clear your mind and sharpen your focus. My most lucid and creative thoughts invariably arise during bike rides, after swims, or while running with my dog, Owen, around the lakes of Mount Tamalpais in Northern California first thing in the morning.You will not only have these "lightbulb" moments during exercise but also return to your day feeling refreshed and ready to tackle the tasks that lie ahead of you. Essentially, as your body becomes stronger, your mind will follow.YOU WILL LEARN TO HANDLE STRESS MORE EFFECTIVELYIn Chapter 12, you will learn the profound skill of developing grace under pressure--that is, increasing your composure as the pressure around you heightens--as well as how to apply that skill to any stressful situation. If you can learn to "relax into" more intense physical efforts during a 45- minute run, for example, you will be more able to maintain mental equanimity during your morning commute. One of the most rewarding outcomes of my triathlon career is that few things in my daily life unsettle me. I am now more mentally resilient. You will be, too.YOU WILL BUILD ROCK-SOLID SELF-CONFIDENCETo develop a strong, "in-your-bones" confidence, I believe you must achieve something that deeply challenges you. Training for and finishing a triathlon is certainly a remarkable achievement and a powerful way to build self-confidence that will last a lifetime.YOUR MOOD WILL IMPROVEResearch shows that exercise improves your mood and lifts your spirits. And no wonder! When you put your body in motion, you can't help but feel alive and invigorated. They don't call it "runner's high" for nothing. Plus, training for a triathlon gets you outdoors, and spending time in the beauty of nature is bound to boost your mood!YOUR MOTIVATION TO EXERCISE WILL SOARStudies on exercise adherence show that many people quit their exercise routines because they become bored or burned out. This can happen when you do the same thing day in and day out. Incorporating three different sports into your weekly exercise plan helps you to avoid burnout. When you grow tired of swimming along that godforsaken black line in your local pool, you can go for a run, a hike, or a bike ride around town or through the countryside. After all, each of these activities directly contributes to your triathlon success.KEEPIN' IT REALMark Allen, widely considered the greatest triathlete of all time, once summed up why he loved the sport of triathlon and why he was willing to sacrifice so much to pursue triathlon professionally for 15 years: "I love triathlon because it's real. It's just you and you out there. It's a raw reality. It's like no other experience in life, and I treasure that."Our daily lives are often dictated by external forces--bosses, co-workers, friends. In a triathlon, you are in total control of your destiny. You have complete autonomy, which is hard to come by these days.The process of training for and finishing a triathlon can give you insight into who you really are and what you're really made of, free from the limits imposed on you by others. In this regard, it might be seen as a vision quest--with aid stations!If the variety of training for a triathlon isn't enough to keep you motivated, don't worry. In Chapter 2, I give you several other strategies for keeping your enthusiasm high throughout your training.Not only that. The training program in this book will help you redefine how you see and do exercise so that you can alter your long-term view of physical fitness. You will begin to see each triathlon training session for what it can be: a unique opportunity for personal growth, a celebration of life, and a relaxing pause in your otherwise hectic and stressful life. You'll learn to make exercise about letting go, stepping out into the world, getting sunshine on your face, and having fun.YOU WILL LEARN TO STRENGTHEN YOUR WEAKNESSESAs we age, we begin erecting physical and psychological walls, brick by brick, made of our fears, doubts, and excuses. And we do it without realizing it. This wall begins to widen the distance between ourselves and our human potential. Before we know it, we're nowhere close to the person we once were or to the person we wanted to become. That can be a very scary realization later in life.Training for and finishing a triathlon forces you to smash through that wall and deal with your weaknesses (for example, chronic knee pain, poor self-image, fear of failure). When you strengthen your weaknesses, you become more capable of setting aside your fears and doubts to achieve other extraordinary things in your life.SOCIAL BENEFITSWhether you train for your triathlon alone or with others, you're sure to meet fellow triathletes along the way. You'll find that the camaraderie within the triathlon world is unmatched in any other sport. In addition to making new fitness friends, you stand to reap other social rewards as well.

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Product details

Paperback: 288 pages

Publisher: Rodale Books; Revised, Updated edition (September 15, 2015)

Language: English

ISBN-10: 1623365597

ISBN-13: 978-1623365592

Product Dimensions:

7.5 x 0.8 x 9.1 inches

Shipping Weight: 12.6 ounces (View shipping rates and policies)

Average Customer Review:

4.3 out of 5 stars

67 customer reviews

Amazon Best Sellers Rank:

#797,152 in Books (See Top 100 in Books)

This book is perfect if you are interested in training for a triathlon, but are just not sure how to do it.I run and bike, but have never done a triathlon before. I just did not have any clue how to design a program that would allow me to incorporate running, swimming, and cycling in such a way that I would be able to finish a sprint distance triathlon.Using the program in this book I was able to train for and easily complete my first sprint triathlon.If you have any interest in training for a triathlon and do not know how, I would HIGHLY recommend this book. It is not technical. It makes you believe you can do it, and it provides a program framework that works.The program(s) in this book cover fitness levels from bare beginners all the way to single sport Gods (runners, cyclists, etc.) They are geared towards a sprint distance, but adaptable up to 1/2 ironman distance.Each program is doable (time wise). You do not need to quit your job and divorce your wife.Overall, fantastic. If you want to train but do not know where to start, this is where to start.

This book is an outstanding resource! It uses the latest research in cardio training: The HR zone training method popularized by the running coach Jack Daniels. The theory is to work out within 60 - 80 of your target HR. In the lower zones 60% of max heart rate, you can perform aerobically for long periods of time. While training in the 80% of max heart rate zone, you fatigue because your muscles are in the Anaerobic state. Training in HR zones allows you to work hard without overtraining or injury. My only complaint is that the formula 220 - Age = Max Heart Rate is WRONG and can mess up your training. This formula is a generalization. To properly train, you need to purchase a nice POLAR Heart monitor and you need to have an Anaerobic Threshold Test or (AT) test performed. This test will actually show you your MAX Heart Rate and your target zones. An AT test uses a computer to measure your oxygen level and your heart rate as you run on a treadmill or bike. You can get this test done at a Bike Shop or a very nice Gym. I love the technique training and the items needed for running, biking and swimming. I have been training for my sprint triathlon for about six months and I haven't been injured because I have stayed in the zones! This book also has tons of workouts for each activity in different target HR zones. Thus, you can have easy days of just casual swimming or hard days of long intervals. It also has multiple training plans from the beginner to the hard core athlete. This is book is a must have!

I read this book last year during my preparation for the 2009 Santa Cruz (formerly Sentinel) Olympic Triathlon. I was a strong sportsman about a decade ago (rugby, basketball), but I've been too busy ever since. Having started in endurance sport about a year ago, the triathlon was my second go, after the LA Marathon earlier the same year. In preparing for the marathon, I followed Hal Higdon's famous book, and I was enamored by it. I was expecting the same in this book, but it's not quite there yet. Although the author says that the book is suitable for both beginning and advanced athletes, the truth is that only entry level triathletes will really benefit from it. I miss more help on long term training plans, among other things.Admittedly, triathlon is a much wider topic than marathon running (about 3x, actually), but I got the feeling that this book would only serve as the glue between 3 distinct books on swimming, running and cycling, with each one providing the details for each subsport. Even that would be fair game for me, but the book also lacks sufficient coverage of important topics like season planning, basic injury prevention and recovery. It's not a bad book, but it can be greatly improved in the next edition.

Good book for beginners. I am a seasoned long distance runner and had been swimming for a year so the book gave me a few good tips but not extraordinary information.

I ordered this book a few days too late. I had completed my first sprint distance triathlon and then received the book about 3 days later. After reading it, I found that it would have been extremely useful BEFORE doing my first triathlon and less useful after completing my first triathlon. A lot of the information in there I had now learned by doing. It gives some helpful suggestions, but after doing your first one I feel that there are better books out there for taking you further. After I did my first triathlon and I plan on doing another one, I feel this training plan does not suffice and I will need to search out more elaborate materials. All in all, great book for the beginner triathlete BEFORE their first race, but it's not a bad book if you still have a lot of questions.

I am not an athlete by any stretch of the imagination, heck I just had a kiddo a few months ago, but I like to challenge myself (occaisionally). This guide offers excellent structure for beginning triathlon. Information is concise and logical with insightful explanations. I found the zone training extremely helpful because in the past I have overworked my body and caused myself much frustration, not understanding why I hurt and why I would be so tired. This book is useful for not only beginners, but intermediate fitness practitioners. In fact the book designates different training regimens based on your current activity levels: Slice above couch potato, Neophyte, Fitness Enthusiast, and Single Sporter on a Mission. In summary, this book makes triathlon a lot less intimidating due to the fact each aspect of the sport is broken down into easily digestable bites. Also, I knew there was no way I'd be able to train for a triathlon in 6-8 weeks after just having had a baby. So, be realistic. If you are prone to injury, fluffy, or have setbacks following a program consistently, it WILL take you longer than 6 weeks. But if you stick to the guide, you will get it done, and by that, I mean 'finish' a triathlon. A hard core athlete may not find this book helpful; in fact the author recommends The Triathlete's Training Bible for those who have decided to make triathlon their way of life.

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