Nothing makes a runner feel quite so alive as the pre-race jitters. Racing is when you find out what works for you and what holds you back, when you find out how you stack up and where you want to go next.

Whether your next race is a 5K or an ultramarathon, the Compete Training Journal will transform your approach to competing and make sure that race day brings out the best in you. New racers will get a fast-track road map to racing success while experienced competitors will deepen all aspects of their mental game for even better performances.

Drawing from their two decades of professional racing experience, runners Lauren Fleshman and Roisin McGettigan-Dumas will guide you to:

· Set goals you can achieve.

· Map out the steps to achieve your goals.

· Log your workouts.

· Keep it real and avoid harmful obsession with outcomes.

· Make racing an expression of your training.

· Set smart race strategies.

· Relax! And train with intention.

· Emphasize the process instead of the goals.

· Avoid comparing yourself to others.

· Get in the zone the week before your race.

· Own your strengths and root out your weaknesses.

· Build up the mental case to enable success.

· Keep it fun.

· Reflect on your season and consider the next challenge.

Racing should make you sweat in a good way. With Compete Training Journal, you’ll look at the competition in a new way and find new rewards from the running you love.

Includes space for goal setting, workout log space for two seasons of racing (spring/fall), race plans and reviews, a race calendar, pace charts for 200m to 26.2 mi.

The Believe Training Journal by professional runners Lauren Fleshman and Roisin McGettigan-Dumas is much more than a running workout log; it’s a secret weapon.

Lauren and Ro created their first Believe I Am training diary when they couldn’t find a workout log that inspired them to keep using it. Now matching the interior of the charcoal and lavender editions, this new updated Believe Training Journal in the popular Classic Red color will help runners set goals, see what works and what doesn’t, keep their heads in the game, stay honest when no one’s looking, and prove when the work’s been done.

With a smart, functional design, the Believe Training Journal guides runners through their season, helping set goals, plan training weeks, record daily workouts, and keep runners focused.

The Journal includes: an undated annual calendar, undated daily and weekly running logs, how to use a training log, how to set goals, how personality affects performance, how to design a training plan, a dozen key workouts, tips on fueling, a new way to think about body image, mental tips for competition, dealing with adversity, setting good mental habits, recovery strategies, reflecting on the past season, and creating positive running groups.

This updated Classic Red edition comes with the series favorite photographs and design, hand-written notes, practical advice, and the hard-earned secrets and lessons that Lauren and Ro have learned on the pro running circuit. Also new in this edition are Lauren’s killa core routine and Ro’s favorite post-run yoga poses.

Top runners say there are few training tools as valuable as a good training diary for the insights they can reveal. Runners of all abilities will be amazed at where a year can take them with help from the new Believe Training Journals.

Exercise during pregnancy isn’t just safe, it’s healthy for you and your baby. Fit & Healthy Pregnancy will help new mothers experience an easier, healthier pregnancy and a faster return to fitness after delivery.

Fit & Healthy Pregnancy dispels generations of old wives’ tales about exercise and pregnancy so active women can stay strong and in shape. This book from running coach Dr. Kristina Pinto and triathlete Rachel Kramer, MD goes beyond labor and delivery through the “fourth trimester,” helping new mothers return to fitness after they’ve had their babies.

Fit & Healthy Pregnancy reviews up-to-date research to show that exercise during pregnancy isn’t just safe, it’s ideal for health and wellness. Pinto and Kramer guide moms-to-be through each trimester, showing how their bodies, nutrition needs, and workouts will change. The authors cover the months following delivery, when women adapt to a new lifestyle that balances family, fitness, self, and perhaps a return to work. They offer smart guidance and tips on breastfeeding, sleep training, nutrition and hydration, weight loss, and how to transition back into workouts and training.

Fit & Healthy Pregnancy includes

• Trimester guides to body changes, nutrition, and emotional health
• Guidance on exercise, rest, body temperature, injury prevention
• Guidelines and suggested workouts for running, swimming, and cycling
• Strength and flexibility exercises to reduce discomfort and chance of injury
• Tips on exercise gear for each trimester
• Symptoms of common pregnancy conditions and when to see a doctor
• Three chapters of expert guidance on returning to fitness after delivery

Sports Nutrition Handbook unpacks the need-to-know concepts of sports nutrition into everyday language, making fueling and daily diet easily understandable to athletes across a wide range of sports. Athletes will find the hows and whys of sports nutrition offered in plain language no science required! Sports Nutrition Handbook is clear, easy to use as a reference, and includes the details if you want to explore more deeply.

Sports Nutrition Handbook answers frequently asked questions in a straightforward and simple way. How do HIIT workouts promote weight loss? Does it help or harm to eat carbs before bedtime? Why do early morning workouts feel so different than workouts after breakfast? Why do marathoners often hit “the wall”?

Answers to all your sports nutrition questions are easy to find, simple to grasp, and actionable for your next workout or race.

In Run Strong, Stay Hungry, running journalist Jonathan Beverly reveals the secrets of veteran racers who are still racing fast and loving the sport decades after they got their start. Beverly collects the habits and mindsets of more than 50 runners including Bill Rodgers, Joan Benoit Samuelson, Deena Kastor, Benji Durden, Colleen De Reuck, Dave Dunham, Kathrine Switzer, and Roger Robinson. Run Strong, Stay Hungry shares 9 keys from these veteran racers that let them keep running strong and staying hungry for competition.

Are they biomechanically gifted? Stubborn? Simply lucky to have avoided injury? Turns out, there’s a lot more to it. In his comprehensive research, Beverly discovers that these runners all share specific perspectives and habits that allow them to adapt to changing life circumstances, accept declining abilities, and rebound from setbacks. These keys not only keep them on their feet, but also allow them to continue to draw the same enjoyment from the sport whether they are winning championships or finishing in the middle of the pack, cranking out 100-mile weeks and doing blazing speed work on the track, or squeezing in just enough miles into a busy schedule to simply feel fit and fast and occasionally test that fitness in a race.

Beverly interviews over 50 runners including Bill Rodgers, Joan Benoit Samuelson, Deena Kastor, Benji Durden, Colleen De Reuck, Dave Dunham, Kathrine Switzer, and Roger Robinson. From training methods to mental attitudes to finding community among their fellow runners, there are specific keys that help these masters runners to adapt, accept, and rebound from the hurdles that life and aging put in their path. By adopting the practices of these lifetime competitors, you too can enjoy a lifelong, healthy running career as well as boost your enjoyment of running and your racing performance.

From bad weather to business travel to traffic safety, there are dozens of reasons why cyclists and triathletes take their rides inside. Although indoor cycling workouts offer the ultimate control over workout conditions, most inside riders don’t get the most out of their trainers or spin bikes.

RIDE INSIDE offers cyclists and triathletes a smart guide to getting more fitness from every indoor cycling workout. From the world’s most experienced personal cycling coach, Joe Friel, RIDE INSIDE reveals all the unique aspects of indoor riding:

· Mental aspects like motivation, focus, and enjoyment

· Changes in upper body stability, posture, and pedaling technique on a stationary bike

· Respiration, hydration, and cooling

· Inherent changes in power output

· Lower leg tension and eccentric loading from flywheel momentum

· Lower effort from lack of terrain changes, headwinds, and crosswinds

· Road-like feel

· Different shifting patterns

All these differences of indoor riding add up to a big impact when the rubber hits the road.

Drawing from the foundations of Friel’s classic training guides, The Cyclist’s Training Bible and The Triathlete’s Training Bible, RIDE INSIDE shows how to apply smart and proven training concepts to indoor cycling. Riders will get expert guidance on the best ways to set up a trainer or smart trainer, how to modify outdoor workouts for indoor cycling, how to better monitor power and RPE, and how to use social online training platforms like Zwift to make training better and not worse.

Most critically, RIDE INSIDE shows cyclists and triathletes how to do indoor cycling workouts that actually meet their training goals instead of compromising.

A perfect companion to any cycling training program, The Cyclist’s Training Diary offers an ideal way for you to plan, record, and better understand your workouts and performance.

With undated pages for use any time of the year, this diary offers plenty of space for all the objective and subjective performance metrics you might want to track in a smart format that’s been carefully designed, tested, and refined by Joe Friel, America’s most experienced personal cycling coach.

The Cyclist’s Training Diary is wirebound to lay flat and flips easily so you can look up past workouts or settle your pre-race nerves by proving to yourself that you’ve done the work. This paper workout log is simple to use, never requires a login or password, and can be completely customized to meet your needs for any cycling training schedule. This physical record of your workouts will reveal insights that don’t display on an online dashboard.

Fully compatible with Joe Friel’s best-selling training programs like The Cyclist’s Training Bible and Fast After 50, this diary simplifies the planning and execution of your training for all cycling events: road racing, criteriums, time trials, century rides, charity rides, gran fondos, enduro, gravel grinders, and cyclocross.

Strong cyclists know that a training diary is an invaluable tool. Whether they work with a coach or train independently, even elite cyclists keep a training log to hone their feel for performance, consolidate training data in one location, track their progress, monitor for injuries and overtraining, and reshape their goals throughout the season.

The Cyclist’s Training Diary includes:

• Coach Friel’s introduction to the essential details of keeping a training log.
• Friel’s guide to planning out your season.
• Season goals, Annual training hours, Weekly training hours and summary charts
• 53 undated weekly spreads.
• Space for every training metric like workout type, route, and distance/time; heart rate and power; zones and RPE; weather; rest/recovery; weight; and your custom notes
• Race Results Summary to log finish times, nutrition, efforts, and more
• Physiological test results such as VO2max and lactate threshold.
• Training Grids to graph the data you choose
• Road and mountain bike measurements with space to note adjustments
• Your favorite segments and best times
• Season results summary
• Race day gear checklist

What gets measured gets managed. Add The Cyclist’s Training Diary to your program and you’ll unlock valuable insights that can help you improve in your sport.

A perfect companion to any triathlon training program, The Triathlete’s Training Diary offers an ideal way for you to plan, record, and better understand your workouts and performance.

With undated pages for use any time of the year, this diary offers plenty of space for all the objective and subjective performance metrics you might want to track in a smart format that’s been carefully designed, tested, and refined by Joe Friel, the top coach in the sport of triathlon.

The Triathlete’s Training Diary is wirebound to lay flat and flips easily so you can look up past workouts or settle your pre-race nerves by proving to yourself that you’ve done the work. This paper workout log is simple to use, never requires a login or password, and can be completely customized to meet your needs for any triathlon training schedule. This physical record of your workouts will reveal insights that don’t display on an online dashboard.

Fully compatible with Joe Friel’s best-selling training programs like The Triathlete’s Training Bible, Your First Triathlon, Going Long, and Your Best Triathlon, this diary simplifies the planning and execution of your triathlon training.

High-performing athletes know that a training diary is an invaluable tool. Whether they work with a coach or train independently, even elite triathletes keep a training log to hone their feel for performance, consolidate training data in one location, track their progress, monitor for injuries and overtraining, and reshape their goals throughout the season.

The Triathlete’s Training Diary includes:

• Coach Friel’s introduction to the essential details of keeping a training log.
• Friel’s guide to planning out your season.
• Season goals, Annual training hours, Weekly training hours
• 53 undated weekly spreads.
• Space for every training metric like rest/recovery, weight, workout type, route, distance/time, average heart rate and power, zones, weather, heart rate, RPE, and your custom notes
• Room for two-a-day workouts.
• Weekly Summary charts
• Race Results Summary to log finish times, split times, pre- and post-race nutrition, efforts, and age-group rankings
• Physiological test results such as VO2max and lactate threshold.
• Training Grids to graph the data you choose
• Road and mountain bike measurements with space to note adjustments
• Your favorite routes and best times
• Season results summary
• Race day gear checklist

What gets measured gets managed. Add The Triathlete’s Training Diary to your program and you’ll unlock valuable insights that can help you improve in your sport.

The Triathlete’s Training Bible is the bestselling and most comprehensive guide for aspiring and experienced triathletes.

Joe Friel is the most trusted coach in the world and his proven triathlon training program has helped hundreds of thousands find success in the sport of triathlon.

Joe has completely rewritten this new Fourth Edition of The Triathlete’s Training Bible to incorporate new training principles and help athletes train smarter than ever.

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, Joe will guide you to develop your own personalized triathlon training program and:

• Become a better swimmer, cyclist, and runner
• Train with the right intensity and volume
• Gain maximum fitness from every workout
• Make up for missed workouts and avoid overtraining
• Adapt your training plan based on your progress and conflicts
• 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.

What’s New in the Fourth Edition of The Triathlete’s Training Bible?

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 much since the previous 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. See Joe Friel’s blog or 4655 for an expanded summary of improvements to this fourth edition.

Faster, Stronger, Leaner—at any age! Fast After 50 is for every endurance athlete who wants to stay fast for years to come.
 

For runners, cyclists, triathletes, swimmers, rowers, and skiers, getting older doesn’t have to mean getting slower. Drawing from the most current research on aging and sports performance, Joe Friel—America’s leading endurance sports coach—shows how athletes can race strong and stay healthy well past age 50.
 

In his groundbreaking book Fast After 50, Friel offers a smart approach for athletes to ward off the effects of age. Friel shows athletes how to extend their racing careers for decades—and race to win.
 

Fast After 50 offers guidelines for high-intensity workouts, focused strength training, recovery, crosstraining, and nutrition for high performance. Friel tackles such topics as:

• What the science says about the senior athlete’s performance, training, and lifestyle
• How the body’s response to training changes with age, how to adapt your training plan, and how to avoid overtraining
• How to shed body fat and regain muscle density
• The importance of strength training and aerobic capacity as we age
• How to create a progressive plan for training, rest, recovery, and competition
• Workout guidelines, field tests, and intensity measurement to ensure the right exercise regimen for you

In Fast After 50, Joe Friel shows athletes that age is just a number—and race results are the only numbers that count.