The Science of Triathlon
Proven pathways to success
New evidence-based training advice to improve your performance
Edited by Andrew Hamilton BSc Hons, MRSC, ACSM
Unlike most other sports, triathlon makes fitness and skill demands not just in one discipline, but three. For triathletes aspiring to achieve new personal bests, this is a tough challenge, requiring a combination of hard physical work, skill development and the scientific knowledge of how to weave these elements together.
In The Science of Triathlon, we look at the latest triathlon science and best practice in key areas such as endurance training, improving technique, strength and conditioning, and endurance nutrition. We cover the latest thinking on how long should triathletes train and how hard? We also show you when to know when you’re overtraining and how to keep physically and mentally fresh.
Including new findings on how triathletes can optimise their swim stroke and hone their riding skills to maximise efficiency, and why and how endurance athletes such as triathletes should strength train to boost performance. This is a particularly exciting area of research – if you don’t already strength train, we show you just how much more performance you could enjoy with the right amount of the right type of strength work.
The final chapter covers nutrition and equipment. As well as presenting new research showing you how to time your meal intake for maximum endurance performance, we also look at a revolutionary approach to beating cramps (the bane of many triathletes). We provide the latest guidelines showing you how to focus your triathlon nutrition and equipment strategies – concentrating on what really counts (and saving a few pennies in the process).
Arm yourself with the latest scientific knowledge on triathlon performance and advice on to how to best apply it, this book will show you that being a ‘Jack of all trades’ most definitely doesn’t mean you’re a master of none – you can master them all!
TRIATHLON ENDURANCE TRAINING
TRAINING OR OVERTRAINING? STAY ON THE RIGHT SIDE
How to plan your training so that you cut the chances of overtraining or illness
TRAINING INTENSITY: THE LONG AND SHORT OF IT
How to set your optimum training session duration
BURN BRIGHT, NOT OUT!
Practical strategies to keep you mentally and physically fresh
Gearing up for faster riding
STRONGER SWIM PERFORMANCE
A hands-on approach for better swimming technique
PUTTING IN THE LEGWORK
How triathletes can optimise the swim kick
STRENGTH AND CONDITIONING
ENDURANCE IS NOT ENOUGH
What all triathletes should know about strength training
SWIMMING STRENGTH TRAINING
Don’t be left high and dry!
THE POWER AND THE GLORY
The science of strength training for endurance and why less can be more
NUTRITION AND EQUIPMENT
SLEEP LOW, PERFORM HIGH
Why carbohydrate intake timing matters
DON’T CRAMP YOUR STYLE!
A nutritional approach to beat muscle cramps
HIERARCHY OF PERFORMANCE: KNOW YOUR PLACE!
How to prioritise your triathlon nutrition and equipment strategies
ANDREW HAMILTON BSc Hons, MRSC, ACSM is a sports science writer and researcher, specialising in sports nutrition. He has worked in the field of fitness and sports performance for over 30 years, helping athletes to reach their true potential. Andrew is also a lifelong endurance athlete himself.
DR ADAM NICHOLLS is an Associate Professor at the Department of Sport, Health, and Exercise, at the University of Hull. He is a Health and Care Professions Council (HCPC) Registered Sport and Exercise Psychologist, who has published over 50 peer-reviewed journal articles on topics such as stress, coping, and doping among elite athletes. He is the co-author of Focused for Rugby and Psychology in Sports Coaching: Theory and Practice.
JOE BEER has completed over 200 triathlons, duathlons and extreme events worldwide. Joe has also trained and advised numerous amateur and professional clients since 1991 including legendary cyclist Graeme Obree UK National Champion in 1997 and 18:27 10-mile PB) and the UK’s first Ironman winner Matt Belfield (Lanzarote 1999). To stay ahead of the pack, Joe continues to be involved with a number of sport science researchers at various universities.
JAMES MARSHALL MSc, CSCS, ACSM/HFI, runs Excelsior, a sports training company. He has previously worked with senior professional golfers, modern pentathletes and rugby union and league teams. Amongst which include Great Britain Rugby League Under 18s, England Rugby Under 18s, and London Welsh RFC. Five athletes he coached competed in the London Olympics in 2012.
RICHARD LOVETT is a US-based running coach based in Portland, Oregon. Rick is USATF-certified and works with a range of runners, including Olympic trials and national-level athletes. Rick has also co-authored two training books with Olympic coach and ex-marathon world record holder, Alberto Salazar. As well as being a keen runner, Rick has also cycled solo across the USA on a 5,400-mile trip, carrying his own camping equipment!
TOM WHIPPLE is based in the US and is a registered physical therapist with 25 years of orthopaedic and sports experience, specialising in care of endurance athletes. Tom has advanced training in manual therapy, sport endocrinology/ biomechanics and has conducted research in the areas of bone cell remodelling, running mechanics, and manual therapy. Tom frequently lectures to popular and professional audiences on topics (such as running injury and sport training/rehabilitation). In addition, he has authored both peer-reviewed journal articles and a book (Endurance Paradox: An endurance athlete’s guide to bone health).
JOHN WOOD is an ex-international pool and open water swimmer with 16 years of teaching and coaching experience. Having become an age-group triathlete, he now runs his own coaching company, writing training plans for endurance athletes and doing technique training for swimmers and runners. John works with athletes of all abilities, from complete novices and people scared of the water to high level athletes such as Andy Lewis, Paralympic Triathlon Champion at Rio 2016.
NICK GRANTHAM MSc, CSCS, ASCC is a performance enhancement specialist. His career spans four Olympic cycles and Nick is a founding member of the United Kingdom Strength and Conditioning Association and an accredited Strength and Conditioning Coach (ASCC). A sought after ‘expert’ Nick has presented seminars and practical workshops for the Football Association, BASEM, British Olympic Association and UK Strength & Conditioning Association.