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    Triathlon, Loving it is easy.: Swim, Bike, Run: The Ultimate Beginner’s Guide
    Triathlon, Loving it is easy.: Swim, Bike, Run: The Ultimate Beginner’s Guide
    Triathlon, Loving it is easy.: Swim, Bike, Run: The Ultimate Beginner’s Guide
    Ebook236 pages2 hours

    Triathlon, Loving it is easy.: Swim, Bike, Run: The Ultimate Beginner’s Guide

    By Christos Christou

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    About this ebook

    Swim, Bike, Run. The Ultimate Beginner’s Guide


    In the quest for understanding this beautiful and increasingly popular sport, “Triathlon. Loving it is easy” is the definitive starter’s book for the aspiring triathlete.


    This comprehensive, easy to follow guide is packed with practical ways that will help you:


    • Understand the sport of triathlon
    • Understand how you fit into this discipline, regardless of your physical condition
    • Comprehend how each discipline functions and learn how to properly run, swim, bike and transition
    • Understand how you can improve your performance 
    • Train properly, train prudently, train efficiently
    • Develop a training plan best suited to your needs, goals, and capabilities
    • Prepare for your first race
    • Help you avoid common mistakes that are both costly and time-consuming,


    and last but not least,


    • Realize your full potential and enjoy yourself in the process! 


    “Triathlon. Loving it is easy” was written by a man who has lived and breathed sports all his life and triathlon for the last 15 years. As a member of his country’s national team he has competed in numerous triathlon events throughout Europe. Christos’s book was the first of its kind written in Greek. Now in its revised 3rd edition, it has created a craze for triathlon throughout the Greek world.


    “Triathlon. Loving it is easy” covers all areas of the sport including:


    • Principles of Athletic training as well as the mission of every physical education teacher
    • A short history of the sport; formats and distances
    • SWIMMING; Basics of the freestyle technique, swimming exercises, proper kit
    • CYCLING; Techniques, styles, exercises, kit
    • RUNNING; Run more efficiently and avoid injuries
    • Three in one
    • Training program
    • Basic parameters for a training schedule
    • Training technique
    • Examples of training programs
    • Strength training for Triathlon 
    • Do pre-race jitters help performance?
    • Transition, the fourth discipline 
    • Common gastrointestinal issues
    • Missed workout guilt
    • Your first race


    And more…


    Apart from a wealth of athletic and scientific information, Christos shares his personal experiences with a sense of humor and honesty rarely seen in sports books.


    Christos is not only an accomplished author; he is a physical education professional but above all else, he is a triathlete.


    Who better to guide you in your exciting journey than a fellow sports enthusiast?


    ---------


    Here are some comments:


    “I am very glad to see just how many people have benefited from this book and to see how successful it has been in bringing so many new people closer to our favorite sport”


    Vassilis Krommidas, World youth Ironman record holder


    ---


    “Christos knows all the difficulties and technical specifics of running, swimming and cycling, since for him triathlon is a way of life“


    Hon. Prof. Ouranios M. Ioannides, President - Cyprus Olympic Committee


    ---


    “…a committed, pioneering work based on solid scientific knowledge of the subject, enriched by intense personal experiences… this book is an important guide for people who are looking for different sports disciplines and hoping to try something new…”


    Pambos Stylianou, President - Cyprus Sports Organisation

    LanguageEnglish
    PublisherArmida Publications
    Release dateOct 5, 2018
    ISBN9789963706570
    Triathlon, Loving it is easy.: Swim, Bike, Run: The Ultimate Beginner’s Guide

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      Book preview

      Triathlon, Loving it is easy. - Christos Christou

      armida

      Credit page

      Copyright © 2018 by Christos Christou

      All rights reserved. Published by Armida Publications Ltd

      No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without permission of the publisher. For information regarding permission, write to Armida Publications Ltd, P.O. Box 27717, 2432 Engomi, Nicosia, Cyprus

      or email: info@armidapublications.com

      www.armidabooks.com

      Armida Publications is a member of the Independent Publishers Guild (UK), and a member of the Independent Book Publishers Association (USA)

      English translation by: Ine De Baerdemaeker

      Cover photo: Triathlete Holding Bike With Stormy Sky © mschlocker | istockphoto

      All other photos and diagrams (unless otherwise credited): Licensed from Emese Mészáros, from the personal records of the author, and Wikipedia

      Book and cover design: Armida Publications

      Paperback edition distributed worldwide by Ingram Publisher Services

      The web addresses cited in this text were current as of March 2014, unless otherwise noted.

      This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

      Ironman® is a registered trademark of World Triathlon Corporation. Any other trademark, service marks, product names or names features are assumed to be the property of their respective owners, and are used only for a point of reference. There is no implied endorsement.

      Original Greek edition © Christos Christou and Armida Publications Ltd published under the title: Τρίαθλο: Να το λατρέψεις είναι εύκολο 1st ed., September 2012 • 2nd ed., November 2012 • 3rd ed., September 2013 • 4th ed., 2016

      Under the auspices of the:

      Cyprus Sports Organization

      & Cyprus Olympic Committee

      First paperback edition: April 2014

      ISBN-13 (paperback): 978-9963-706-55-6

      ISBN-13 (epub): 978-9963-706-57-0

      Contents

      Credit page

      ACKNOWLEDGMENTS

      FORWARDS

      INTRODUCTION

      CHAPTER 1 - PRINCIPLES OF ATHLETIC TRAINING

      1. THE PRINCIPLE OF INDIVIDUAL DIFFERENCES

      2. THE PRINCIPLE OF INCREASED DEMANDS

      3. THE PRINCIPLE OF CONSTANT DEMANDS

      4. THE PRINCIPLE OF PERIODICITY

      5. THE PRINCIPLE OF SPECIFICITY

      SIDEBAR 1

      CHAPTER 2 - THE MISSION OF EVERY PHYSICAL EDUCATION TEACHER

      CHAPTER 3 - WHY TRIATHLON?

      CHAPTER 4 - TRIATHLON FORMATS AND DISTANCES

      CHAPTER 5 - A SHORT HISTORY OF TRIATHLON

      CHAPTER 6 - SWIMMING

      THE BASICS OF THE FREESTYLE TECHNIQUE

      FREESTYLE SWIMMING

      1. Entry of the arm

      2. Catching the water

      3. Pulling the water

      4. Pushing the water

      5. Recovery of the arm

      BREATHING DURING THE STROKE CYCLE

      THE BODY ROLL

      KICKING THE LEGS

      OPEN WATER SWIMMING

      1. Orientation exercises

      2. Swimming exercises with a team

      3. Problems with swimming goggles

      WETSUITS

      SWIMMING EXERCISES

      1. Catch up

      2. Swimming with one hand

      3. Touching the water surface with your fingers during the phase of repositioning

      4. Swimming with closed fists

      5. Swimming sideways

      CHAPTER 7 - CYCLING

      OTHER NECESSARY EQUIPMENT

      1. First and foremost: a helmet

      3. Specialized clothing

      4. A small pump and a bag with spare parts

      5. A cyclocomputer

      6. Gloves

      7. Sunglasses

      BASIC TECHNICAL ASPECTS OF CYCLING

      COMPACT VS. STANDARD CRANKSETS

      EFFICIENT PEDALING

      REVOLUTIONS PER MINUTE (CADENCE)

      SIDEBAR 3

      SIDEBAR 4

      SIDEBAR 5

      SIDEBAR 6

      CHAPTER 8 - RUNNING

      RUNNING, A NATURAL ACTIVITY PRONE TO EXTINCTION

      A CORRECT RUNNING TECHNIQUE

      SIDEBAR 7

      SIDEBAR 8

      SIDEBAR 9

      SIDEBAR 10

      CHAPTER 9 - THREE IN ONE

      CHAPTER 10 - TRAINING PROGRAM

      CHAPTER 11 - BASIC PARAMETERS FOR A TRAINING SCHEDULE

      TRAINING VOLUME

      TRAINING INTENSITY

      THE 5 HEART RATE TRAINING ZONES

      1. The healthy heart zone, 50%-60% of the HRmax

      2. The temperate (or fat-burning) zone, 60%-70% of the HRmax

      3. The aerobic zone, 70%-80% of the HRmax

      4. The anaerobic zone, 80%-90% of the HRmax

      5. The all in zone, 90%-100% of the HRmax

      TRAINING FREQUENCY

      TRAINING ALLOCATION

      TRAINING METHOD

      TRAINING MODE

      CHAPTER 12 - TRAINING TECHNIQUE

      CHAPTER 13 - EXAMPLES OF TRAINING PROGRAMS

      TRIATHLON

      RUNNING

      CHAPTER 14 - STRENGTH TRAINING FOR TRIATHLON

      CHAPTER 15 - MISSED WORKOUT GUILT

      CHAPTER 16 - TRANSITIONS, THE FOURTH DISCIPLINE

      TRANSITION TRAINING

      TRANSITION TRAINING EXERCISES

      1. Learning how to run while pushing your bike by the saddle.

      2. Learning how to get on and off your bicycling without stopping.

      3. Learning how to put on and take off your shoes while cycling.

      4. Ascending and descending your bike with your shoes clipped on (regular transition).

      Combinatory training (bricks)

      Examples of bricks

      SIDEBAR 11

      CHAPTER 17 - COMMON GASTROINTESTINAL ISSUES

      CHAPTER 18 - DO PRE-RACE JITTERS HELP PERFORMANCE?

      CHAPTER 19 - YOUR FIRST RACE

      SOME ADVICE FOR A SUCCESSFUL RACE

      EPILOG

      APPENDIX

      The Cooper test, an endurance test of 12 minutes of running.

      Maximal Oxygen Consumption VO2 Max

      The anaerobic threshold, its usefulness and how to determine it

      BIBLIOGRAPHY

      ABOUT THE AUTHOR

      ACKNOWLEDGMENTS

      First, I would like to thank the owner of Polys Bikes in Nicosia, Cyprus, Mr Polys Poumpouris, for his support and sponsorship throughout the years as he supplied my bikes and offered valuable advice. For the chapter on swimming, I owe a big thank you to my coach, Mr Vasilis Skourides, for his patience with me. My thanks as well to the brothers Nektarios and Dimitris Pettemerides of AWOL, for granting me a wetsuit of the newest technology. With regards to running, my gratitude goes out to the people that introduced me to this wonderful journey and coached me throughout its duration. My late mother, who used to take me to the park and organize running competitions with other children; Ms Kalli Hatzijoseph, who was my first trainer; Mr Andreas Mavronicolas, who coached me through the challenging years of puberty; Mr Spyros Spyrou, who was my trainer during my studies. Furthermore, I would like to thank Mr Stavros Stavrinou, with whom I have spent, and still spend, many agreeable hours getting beaten up on the judo mat. Many thanks also to my mentor, Mr Christakis Christophis, and to the many friends and fellow athletes with whom I have trained throughout the years.

      Moreover, I thank Christos Tsiailis, Loukia Lili, Anna Christou, Andri Aristodimou, Constantinos Neophytou, Katerina Kaisi, and Panos Ioannides for their comments on the drafts of this book.

      Many thanks also to Mr Pambos Stylianou, president of the Cyprus Sports Organization, who embraced the initiative of this book with much enthusiasm.

      This book would never have been written without Haris Ioannides, its source of inspiration and its publisher. Constantly listening to my enthusiastic accounts of my athletic adventures, he insisted I should put my ideas onto paper. I began writing in order to shut him up more than anything else. However, as I had to admit to the man himself, the whole experience became a labor of love, and if he hadn’t been there to urge me to finish the book, it would probably have been twice the length it is now.

      Finally, I would like to express my gratitude to the Cyprus Olympic Committee and its president, Hon. Prof. Ouranios M. Ioannides, who did not only welcome this book from the very beginning, but also insisted it be translated into English. A courteous grant of the Cyprus Olympic Committee paved the way for this translation.

      FORWARDS

      It is with much joy that I write a greeting for the wonderful book of my dear friend Christos Christou, P.E. teacher and triathlete.

      This is a unique work that enriches the bibliography on triathlon, because it does not only fill a large gap in athletic literature but also provides scientific and personal information.

      Christos knows all the difficulties and technical specifics of running, swimming and cycling, since for him triathlon is a way of life. At the same time, everything in this book is scientifically documented, since he thoroughly studied and decoded the subject matter.

      I can say unequivocally and without scruples that the book you are holding in your hands is a distinguished work about triathlon that entirely convinces its readers that loving it is easy.

      Christos’s book is a present to the young people who want to combine the disciplines of running, swimming and cycling. Not only does it guide the reader through the first steps, but the scientific nature of the book also leads to success and passion.

      I would like to give Christos my warmest congratulations and I hope his book will reach the whole world.

      Finally, I would like to thank him from the bottom of my heart for his hard work. I hope that he will continue with triathlon, and athletics in general, with the same passion and that he may grant us other books of the same quality and exceptional nature.

      Hon. Prof. Ouranios M. Ioannides

      President of the Cyprus Olympic Committee

      31 December 2012

      I feel honored to write a greeting for a rare athletic work by a man who lives and breathes athletics.

      This book by the popular Christos Christou, triathlete and P.E. teacher, is bursting with a passionate love for the discipline, which came about through his obsession with sports from a very young age onwards.

      In other words, this book is not written by an author, but by a lifelong athlete and sports enthusiast. It presents one of the most difficult athletic disciplines, that of triathlon, emphasizing that loving it is easy.

      It is a committed, pioneering work based on solid scientific knowledge of the subject, enriched by intense personal experiences.

      Moreover, this book is an important guide for young people who are looking for different sports disciplines and hoping to try something new. By means of a detailed description of this discipline consisting of running, swimming and cycling, Christos opens up the way and invites those youngsters to try their hand at this fascinating sport.

      My warmest congratulations go to Christos. May his book be a valuable guide for anyone who decides to establish a dynamic relationship with triathlon, for many years to come.

      I wish Christos all the best and I invite him to continue practicing sports with the same passion and love that he has put into this book.

      Pambos Stylianou

      President Cyprus Sports Organization

      INTRODUCTION

      When someone looks at pictures from my childhood, they immediately notice the common denominator. Apart from the classical pictures beside the Christmas tree that every child has, almost all of them depict me running.

      I was lucky enough to grow up in Cyprus in the seventies, when a child of four to five years old could roam the neighborhood (and surrounding neighborhoods) without encountering any serious danger, which seems inconceivable to our own children. The explorations I undertook with my friends often ended with us being chased by angry housewives whose flowers we had ruined, or by neighbors whose fruit we had stolen from their trees, or by other children from different neighborhoods that we squabbled with. Each of these explorations, with their unpredictable outcomes, led me to value running even more than I already did.

      From the age of nine, I started training at running tracks and since then, for the last thirty-five years, I have always continued training daily with the same amount of enthusiasm. The only thing that changed along the way is that I added swimming and cycling to my training program, and I no longer consider myself a runner, but rather a triathlete. After all, triathlon, unlike other disciplines, is a sport that you can practice for the rest of your life, no matter how old you are.

      Athletics and running are a big part of my life and have marked its most important moments; they have played a major role in the shaping of my character. It was thanks to athletics that I had the chance to study at the Faculty of Physical Education and Sport Science of the University of Athens in Greece. When I took the university entrance exams, I had very little knowledge of any of the required academic subjects. However, upon the persistent encouragement from family and friends, I applied and – thanks

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