The 12-Week TriaThleTe 2nd ediTion—revised and updaTed 001-033_21671.indd 1 10/14/10 8:03:15 AM 001-033_21671.indd 1 10/14/10 8:02:40 AM JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) (Text) ((RRAAYY)) ##117755 DDttpp::220044 PPaaggee::11 Foreword by Juju Chang News Anchor of ABC’s Good Morning America 001-033_21671.indd 2 10/14/10 8:03:22 AM 001-033_21671.indd 2 10/14/10 8:02:40 AM JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) ((RRAAYY)) ##117755 DDttpp::220044 PPaaggee::22 Tom Holland Author of The Marathon Method and Featured Trainer on ABC’s Good Morning America The 12-Week TriaThleTe 2nd ediTion—revised and updaTed Everything You Need to Know to Train and Succeed in Any Triathlon in Just Three Months —No Matter Your Skill Level Foreword by Juju Chang News Anchor of ABC’s Good Morning America 001-033_21671.indd 3 10/14/10 8:03:28 AM 001-033_C59356.indd 3 11/3/10 4:19:08 PM JJoobb NNoo::1100--2211666633//2211667721 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) JJoobb NNoo::1100--2211666633//222111666777211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) (Text) ((RRAAYY)) ##117755 DDttpp::220044 PPaaggee::22 11-C59356 ##117755 DDttpp::220044 PPaaggee::33 This book is dedicated to my amazing wife, Philippa, and my two boys, Tommy and Cooper. 001-033_21671.indd 5 10/14/10 8:03:42 AM 001-033_21671.indd 5 10/14/10 8:02:42 AM JJoobb NNoo::1100--2211666633//2211667722 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) (Text) ((RRAAYY)) ##117755 DDttpp::220044 PPaaggee::44 ##117755 DDttpp::220044 PPaaggee::55 001-033_21671.indd 6 10/14/10 8:03:45 AM 001-033_21671.indd 6 10/14/10 8:02:42 AM JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) ((RRAAYY)) ##117755 DDttpp::220044 PPaaggee::66 contents Foreword 9 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . IntroductIon 11 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Chapter 1 Chapter 9 My coachIng PhIlosoPhy 17 trIathlon traInIng Plans 123 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Chapter 2 Chapter 10 gettIng started 21 Mental traInIng 183 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Chapter 3 Chapter 11 strength traInIng 35 nutrItIon and hydratIon 191 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Chapter 4 Chapter 12 trIathlon resIstance traInIng PrograM 41 Prerace consIderatIons 203 . . . . . . . . . . . . . . . . . . . . . . . . Chapter 5 Chapter 13 stretchIng and FlexIbIlIty PrograM 83 race day 221 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Chapter 6 Chapter 14 swIM traInIng 95 Postrace 247 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Chapter 7 Appendix bIke traInIng 105 traInIng Plan logs 251 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Chapter 8 Resources run traInIng 117 helPFul trIathlon websItes 266 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . toM holland’s races 267 . . . . . . . . . . . . . . . . . . . . . . . . acknowledgMents 268 . . . . . . . . . . . . . . . . . . . . . . . . . . about the author 269 . . . . . . . . . . . . . . . . . . . . . . . . . . . 001-033_21671.indd 7 10/14/10 8:03:46 AM 001-033_21671.indd 7 10/14/10 8:02:43 AM JJoobb NNoo::1100--2211666633//2211667722 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) (Text) ((RRAAYY)) ##117755 DDttpp::220044 PPaaggee::66 ##117755 DDttpp::220044 PPaaggee::77 c. n s, I e ni a p m o C g n ti s a c d a o r B n a c ri e m A © e t u t s A e a M a d I 001-033_21671.indd 8 10/14/10 8:03:49 AM 001-033_21671.indd 8 10/14/10 8:02:43 AM JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) ((RRAAYY)) ##117755 DDttpp::220044 PPaaggee::88 9 Foreword Tom has abs of steel and a heart of gold—but it’s his brain that makes this book a must read for anyone training for a tri. Tom trained me and sixty members of Team Juju for the 2010 Housatonic Valley Sprint Triathlon. We had twelve weeks. It was a tough assignment. Most of us (including me) had never done any- thing like it before. Some questioned our sanity. I had been pregnant or nursing for basically six out of the past ten years. It’s fair to say I was an out of shape tri-rookie. But Tom helped convince me that even as a working mother of three young boys, I could sneak in enough training for a tri—whether it was running with a stroller, biking with my kids, or running alongside them. Twelve weeks later, we all crossed the finish line, fists pumping and grateful that we had Tom in our corner. Tom is a veteran Ironman who helped guide our band of newbies on a fantastic journey of self-discovery and empowerment, all of which was featured on ABC’s Good Morning America. We even managed to raise $60,000 for UNICEF and Haiti’s kids. This book reads like your very own fitness guru is just chatting with you: saavy without being impractical; encouraging but not saccharine; intense but not insane. Tom’s passion and genuine enthusiasm is infectious. I trust that your triathlon experience will be just as enhanced as mine with Tom in your corner. c. n s, I With fond admiration, nie Juju Chang a p News Anchor of ABC’s Good Morning America m o C g n ti s a c d a o r B n a c ri e m A © e t u t s A e a M a d I 001-033_21671.indd 9 10/14/10 8:03:50 AM 001-033_21671.indd 9 10/14/10 8:02:43 AM JJoobb NNoo::1100--2211666633//2211667722 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) (Text) ((RRAAYY)) ##117755 DDttpp::220044 PPaaggee::88 ##117755 DDttpp::220044 PPaaggee::99 001-033_21671.indd 10 10/14/10 8:03:52 AM 001-033_21671.indd 10 10/14/10 8:02:43 AM JJoobb NNoo::1100--2211666633//22221111666677772211 TTiittllee::FFWW--1122 wweeeekk TTrriiaatthhlleettee ((22nndd EEddnn rreevv&&UUppddaatteedd)) (Text) ((RRAAYY)) ##117755 DDttpp::220044 PPaaggee::1100