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    Triathlon for Girls Like Us
    Triathlon for Girls Like Us
    Triathlon for Girls Like Us
    Ebook126 pages1 hour

    Triathlon for Girls Like Us

    By Gloria Safar

    ()

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    About this ebook

    All you need to know for having a great time in your triathlon: common questions, expert opinions, training plans, how to avoid injuries,
    nutrition, and much more. Triathlons are a great physical and mental challenge. Finishing one is always a proud moment! With information specifically addressing women participation in the sport, this book is a great guide for beginners and experienced alike.

    LanguageEnglish
    PublisherGloria Safar
    Release dateJul 6, 2010
    ISBN9781452328416
    Triathlon for Girls Like Us
    Author

    Gloria Safar

    A very active woman since childhood Gloria’s fondest memories are of horseback riding at her dad’s farm at five and tennis classes throughout school.Fast forward a few years and Gloria has discovered her passion for fitness and athleticism. In the picture, she is acknowledging Harley, her running partner, after completing Black Bear half Ironman, Lehighton, PA, 2009.A motivational coach, she has helped women of every trait achieve their goals, from keeping strength and flexibility into their nineties, to qualifying for the Boston Marathon.Gloria Safar holds a Masters in Exercise Science from Montclair State University and a BA in Physical Education form Kean University. She is a USA Triathlon Level I Certified Coach, and a personal trainer, fitness instructor, and lifestyle and weight management consultant certified by the American Council in Exercise.

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      Book preview

      Triathlon for Girls Like Us - Gloria Safar

      TRIATHLON

      FOR GIRLS LIKE US

      By Gloria Safar

      What you need to know for having a great time in your triathlon:

      Common questions

      Expert opinions

      Training plans

      How to avoid injuries

      Nutrition

      And much more

      Triathlons are a great physical and mental challenge. Finishing one is always a proud moment!

      With information specifically addressing women participation in the sport, this book is a great guide for those starting out, as well as those that after participating in one want to improve their performance.

      *****

      Copyright ©2010 by Gloria Safar

      ALL RIGHTS RESERVED. No part of this book may be reproduced or transmitted in any form or way, electronic or mechanical, including digital or recording, or by any information storage or system. ONLY exceptions as expressly permitted in writing by the author.

      Contact the author at http://gloriasafar.wordpress.com

      This book is available in print at http://amazon.com

      Smashwords Edition, License Notes

      This book is licensed for personal enjoyment only. This book may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each person. If you are reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.

      *****

      Disclaimer

      If you are planning to start training for a triathlon and using this guide as an instrument for your training, please answer the questions on the Physical Activity Readiness Questionnaire (PAR-Q) and You, presented at the end of Chapter 1. Also if you have a chronic medical issue and have not been exercising regularly for some time please discuss these issues with your physician before you begin training. If you have any type of pain or discomfort while training, stop and check with your doctor.

      Acknowledgements

      I want to profusely thank my family: my husband Hugo for his technical and emotional support, my children: my daughter Carolina for her editing help, my son Julian for his technical support, and my son Martin for his patience when I couldn’t give him rides for lack of time.

      I would like to thank Dr Michele Fisher for being open to my suggestion on the topic for the applied project as part of my studies of my masters in exercise science, without her cooperation I wouldn’t have been able to pursue my project. A special thanks also to Dr. Rob Gilbert for instilling the idea to write a book on all of his students in Sports Psychology.

      I also would like to thank the women who answered my questions on what type of information they would like to see in a beginner’s triathlon book: Tara Rizzo, Angela Stolfi, Lisa Battisti, Erin Bang, Patty Lamielle, Maryl Schoen-Noble, Tanda Tucker, Michele Munyon, and Mercedes Pita-Carvajal.

      Lastly, I would like to thank the experts on this guide for their time and support: Dr. Janice Baker, Amy Carow, Theresa Catena, Dr Michele Fisher, Susan Greeley, Jack Johnstone, Annette Lang, Kim Leitner, Valerie Lieberman, Nola Magno, Kelli Pointdexter, Silvia Ruckauf, Tracey Swenson, and David from Road Runners Sports, and Theresa from Title Nine Sports.

      *****

      TABLE OF CONTENTS

      Introduction

      Chapter 1: Getting Started

      Chapter 2: Swimming

      Chapter 3: Cycling

      Chapter 4: Running

      Chapter 5: Nutrition

      Chapter 6: Training

      Chapter 7: Race Day

      Chapter 8: Injuries

      Chapter 9: What if?

      Epilogue

      Race Day Equipment Check List

      Training Log

      Glossary

      References

      About the Author

      *****

      INTRODUCTION

      Nowadays, triathlon has grown to be a popular sport, not only for those athletes who are looking for a new challenge, but also for the general population. One part of this population is women, especially those in their mid 30’s to mid 50’s. The Danskin Women Triathlon Series boasts 200,000 participants since its start in 1990¹.

      This guide is for those women who would like to participate in a triathlon and may not know where to begin. Here, you will find the basis for how to prepare for your first triathlon. If you have already participated in some, it may help you get organized and give you answers to common questions and concerns that you may have. Most of the ideas for this guide came from beginner triathletes, whom I questioned about what they would have liked to have known before they started training for their first triathlon. The majority of the information in this guide comes from selected experts in the triathlon and fitness related field.

      How Everything Got Started

      Triathlon is a somewhat newly invented word, or so Jack Johnstone claims in his recount of the history of triathlons. The sport of triathlon began when Jack Johnstone started running to lose some pounds he put on after years of leaving his sport, swimming. After a few races, he saw that his position in the rankings had hit a plateau. He then participated in a race that combined swimming and running, hoping to finish in the top ten. He was surprised when he, a former college competitive swimmer, came in 14th place. He pressed on, and achieved his goal only a year later. Johnstone was hooked, and started thinking about organizing more of those kinds of races. In San Diego CA, in 1974, Johnstone teamed up with Don Shanahan, who suggested adding one more leg: cycling².

      The first race attracted 46 participants; less than a quarter of them were women. The event was advertised in the San Diego Track Club Newsletter, and flyers were passed out at track events to encourage athletes to try something new. The first triathlon participants were well seasoned athletes who were looking for a new challenge. One was, Eileen Waters, who at the time was the national long distance running champion, and who ended up winning first place in the female category. The story goes that when Johnstone went to get the trophies made, the engraver asked Johnstone how to spell the word triathlon, because he couldn’t find it in the dictionary. So therefore we can say that Johnstone not only invented a sport, he also invented a word².

      How You Can Get Started

      Just like Jack Johnstone entered a new realm of fitness and conquered some unexpected obstacles, you can too! In the next chapters, you will find helpful information and how to get started.

      I wish you the best of luck in your fitness endeavors!

      *****

      CHAPTER 1:

      GETTING STARTED

      You eagerly signed up for a triathlon or maybe your friends made you sign up for a triathlon, right? Now all the big questions start popping up in your mind, such as:

      What is a triathlon anyways?

      Where do I begin?

      How am I going to train for three sports at one time?

      Can I do this?

      A

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