Coach Joe Friel started writing the fourth edition of The Triathlete’s Training Bible with a blank page: the entire book is new.

The science and sport of triathlon have changed in significant ways since the third edition released. This new edition adds emphasis to personalizing training plans, incorporates new power meter techniques for cycling and running, improves on the skill development techniques, updates the strength training approach, speeds recovery for busy athletes, and cuts through the noisy volume of training data to focus athletes on the numbers that mean the most to better performance.


Here’s an expanded summary of improvements to this fourth edition. While the text of the book is completely new, these are the most prominent changes of many in the book.

1 More Personalization: The single most important change is greater latitude for personalization of training. This new edition of The Triathlete’s Training Bible offers more ways for readers to plan their season based on their unique needs and preferences. This change alone makes the book a valuable resource for preparing to perform at a high level.

2 Power and Pace-Based Training: This edition incorporates both power- and pace-based training for cycling and running. I discuss power from various perspectives; how power can be used to improve race performance and how power can be blended into the athlete’s seasonal planning.

3 Training Science: The science of training has expanded considerably in recent years and the reader will learn how to apply new yet proven concepts to improve race performance.

4 Skill Development: Age-group triathletes are often overwhelmed with tips to improve skills and technique, yet much of the easily available info is not appropriate for age-group triathletes, especially in swimming. In this edition, swimming skills are simplified to four basic movements that can be easily mastered. Faster swimming can be expected immediately. Illustrations accompany this discussion.

5 Strength Program: Stronger athletes are more powerful and efficient. The strength program is updated to provide more ways for readers to develop functional strength in all three sports. Time-constrained triathletes will see new ways to strength training without lifting weights. For gym-goers, the exercises are updated to make them more efficient. Alternative exercises are available for those who have the time and energy for a more robust strength program. I discuss the pros and cons for all the options.

6 Recovery: The unique recovery needs of busy triathletes are described in detail to help readers design a personalized recovery plan. Triathletes will be better equipped to bounce back after challenging training sessions.

7 Training Data Analysis: Triathletes with high aspirations must know how to analyze their training data, yet the sheer volume of data available today can overwhelm and distract from the numbers that can truly improve performance. In this edition, I present new ways of looking at training information to help triathletes focus on the right numbers.

8 Workouts: The swim, bike, run, and combined workouts in the appendixes are expanded yet simplified while giving the reader more ways to use them in their training.

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