The Triathlete’s Training Bible, 3rd Ed.

Joe Friel

The Triathlete’s Training Bible is the bestselling and most comprehensive reference available to triathletes.

Based on Joe Friel’s proven, science-based methodology and his 28 years of coaching experience, The Triathlete’s Training Bible has equipped hundreds of thousands of triathletes for success in the sport. The Triathlete’s Training Bible equips triathletes of all abilities with every detail they must consider when planning a season, lining up a week of workouts, or preparing for race day.

With this new edition, you will develop your own personalized training plan and learn how to:

  • improve economy in swimming, cycling, and running
  • balance intensity and volume
  • gain maximum fitness through smart recovery
  • make up for missed workouts and avoid overtraining
  • adapt your training plan based on your progress
  • build muscular endurance with a new approach to strength training
  • improve body composition with smarter nutrition

The Triathlete’s Training Bible is the best-selling book on tri training ever published. Get stronger, smarter, and faster with this newest version of the bible of the sport.

Paperback. 2-color interior with charts, tables, and illustrations throughout.
8 1/2″ x 11″, 400 pp., $24.95, 9781934030196

Preview this book 

See the table of contents 

Foreword by Wesley Hobson
Preface to the Third Edition

Part I The Self-Trained Triathlete

Chapter 1: Smart Training
Systematic Training
Philosophy of Training
Consistent Training
Training Lessons

Chapter 2: Attitude
Mental Toughness

Part II From Lab to Real World

Chapter 3: The Science of Training
Training Stress
Principles of Training

Chapter 4: Intensity
Fighting the Causes of Fatigue
Understanding Intensity
Measuring Intensity
Training Time by Intensity Zone
Measuring Fitness

Part III Training with a Purpose

Chapter 5: Assessing Fitness
Personal Profile
Medical Evaluation
Lab Testing
Performance Testing
Understanding Test Results

Chapter 6: Building Fitness
Training Basic Abilities
Training Advanced Abilities
Limiters and Racing
Final Assessment

Part IV Planning

Chapter 7: Planning a Year
The Annual Training Plan
Changing the Annual Training Plan

Chapter 8: Planning a Week
Completing Your Season Design
Weekly Training Routines
Risk Analysis
Timing Workouts
One Workout or Two?
Combined Workouts

Chapter 9: Planning to Race
Sprint-Distance Triathlon
Olympic-Distance Duathlon
Olympic-Distance Triathlon
Half-Ironman-Distance Triathlon
Ironman-Distance Triathlon
Case Studies Summary

Part V Racing and Recovery

Chapter 10: Racing
The Race Plan
Race Week
Race Day

Chapter 11: Recovery
The Secret of Recovery
Recovery-Related Problems
Recovery Timing and Technique

Part VI The Competitive Edge

Chapter 12: Skills
Swimming Skills
Cycling Skills
Running Skills

Chapter 13: Muscles
Supplemental Functional Exercise
Phases and Periodization
Determining Load
Other Considerations
Strength Exercises
Complex Training
Stretching Exercises

Chapter 14: Unique Needs
Elite Athletes

Chapter 15: The Training Diary
What to Record
Planning with a Diary
Using a Diary for Analysis

Chapter 16: Fuel
Food as Fuel
Diet and Performance
Body Weight Management
Periodization of Diet
Fueling the Ironman
Antioxidant Supplements
Ergogenic Aids

Appendix A: Annual Training Plan Template
Appendix B: Swim Workouts
Appendix C: Bike Workouts
Appendix D: Run Workouts
Appendix E: Combined Workouts
Appendix F: Race Evaluation Form, Diary Pages
References and Recommended Reading
About the Author

Praise for this book 

“25 years of active multisport coaching has proven that Joe Friel has an unprecedented understanding of endurance sports. As a multiple triathlon world champion, I would consider Joe as one of the leading figures in triathlon coaching today. Joe’s professional approach and practical understanding of sports physiology has helped many endurance athletes of all abilities reach their full athletic potential.” —Simon Lessing, 5-time Triathlon World Champion

The Triathlete’s Training Bible is a fantastic guide. You can’t go wrong using the advice in this book.” — Scott Molina, triathlon’s winningest pro

“As an athlete with the unique ability to race multiple Ironman races every season, I have always been trouble for any triathlon coach. To coach myself successfully, I needed a reliable and strong tool. I searched all sources carefully until I found the one—The Triathlete’s Training Bible by Joe Friel. Whatever my problem, there is always a solution in this book. This book makes my understanding of training, racing, and recovering more complete with every page.” — Petr Vabrousek, professional triathlete

“As a triathlon coach, 2004 Olympian, and former top-ranked triathlete in the world, I’ve used The Triathlete’s Training Bible as one of my key references. Joe Friel’s training books have made the once “crazy” sport of triathlon accessible to the public while also guiding seasoned athletes to their full potential.” — Barb Lindquist

The Triathlete’s Training Bible is an invaluable tool for every triathlete looking to improve.” — Clas Bjorling, professional triathlete

The Triathlete’s Training Bible is a ’must read’ for both athletes and coaches…It captures the essence of multisport training by outlining both the science and the art of the sport in a detailed, yet practical format. It is one of the most valuable resources I have on my bookshelf.” —Libby Burrell, USA Triathlon National Program Director

“Joe Friel has spent most of his life in devotion to the understanding and teaching of sport. Joe has managed to focus on the key components to athletic success while weeding out the noise. This book will play a substantial role in helping you take the next step as a triathlete.” — Justin Daerr, professional triathlete

“Whether you’re a beginning triathlete or a seasoned pro, Joe Friel is the leading authority on triathlon training.” —Ryan Bolton, Ironman winner & 2000 USA Olympic Team

“Joe Friel’s wealth of knowledge in triathlon is astounding and he has a wonderful way of sharing that knowledge with all athletes from beginners to elite professionals.” —Siri Lindley, Triathlon World Champion

“Joe Friel is among the deans of triathlon coaching and the newest edition of The Triathlete’s Training Bible will be of great benefit to all triathletes interested in performance improvement.“ — George M. Dallam, Ph.D., former USA Triathlon National Teams Coach, co-author of Championship Triathlon Training

The Triathlete’s Training Bible combines scientific research with the experience of a top endurance coach to provide the best training resource book available.” —Gale Bernhardt, 2004 Team USA Olympic Triathlon Head Coach

“Joe Friel is constantly enhancing his education in the sport. In his books, Joe uses the information of the athletes he personally trains, the coaches who confide in him, and the large amounts of research he digests from triathlon and other endurance sports.” — Wes Hobson, former USA Triathlon National Team member and U.S. sprint triathlon champion

“In his usual upbeat, reader-friendly style, Joe brings to bear a further understanding of the art and science of triathlon.” — Steven Jonas, MD, author of Triathloning for Ordinary Mortals and co-author of Championship Triathlon Training

”Any author who includes the word bible in the title risks comparison to a very high standard. The original was divinely inspired, after all. Those with some tri experience who lack the time or the budget to hire a coach should find this book just what is needed to improve performance. Do I hear a chorus of hallelujah?” — IMPACT Magazine

“With nearly three decades of coaching experience, Friel explains the science of training in a language you can understand in the newly released third edition of The Triathlete’s Training Bible, effectively giving you the tools to become your own coach.” —