Triathlon Training in Four Hours a Week: From Beginner to Finish Line in Just Six Weeks [Englisch] [Taschenbuch]

I picked up this book after reading Eric's articles in Shape magazine. I just finished my first triathlon, thanks to this book! I would have never crossed that finish line without it. I can't wait for my next race!

I wish I could give this book 5 stars, but it is just short of perfect. I'll highlight my problems with it, just to warn other potential readers. These are suggestions I would hope the author keep in mind if he chooses to write a new edition.

First, the basis of the training breaks you into 1 of 4 categories. This is great! This allows you to graduate into higher levels of training in the future. The problem is the way you are directed to your training level. There is a 10 question quiz that will identify your training level. With all due respect to Mr. Harr, he either needs to toss out this test, or he needs to work with a psychologist to tune it to something a little more meaningful. Despite his best effort, this test does nothing but measure your motivations. I came into this working out 6 days a week for the past 18 months. While I had never done a triathlon before, I considered myself to be in excellent shape. I took the test and scored a level I, which is what he refers to as a Slice above Couch Potato. Luckily, I looked at what was involved in the training plan and realized I am more closely in tune right in between a level II or level III. Even more dangerously, I gave this quiz to a friend of mine who was terribly out of shape. She scored a Level III. If she had attempted to work out at the intensity outlined for a Level III, it would have derailed her quickly. That's too much for someone who isn't in shape! If you are racing in a triathlon for enjoyment rather than competition, this by no means makes you out of shape. As far as Eric and the quiz are concerned, however, it does. I'd strongly recommend anyone reading this to consider this for themselves. Basically, you should know what level of shape you are in. If you don't, read the descriptions of a level and the exercise routine. Last thing you want to do is put yourself in a situation where you commit 2 months to training for the triathlon and end up under or over training because of a score on a flawed quiz.

The second thing that got to me with this book was the product recommendations. It was great to see the whole chapter devoted to what I need and what to look for. But some of the "can't go wrong with Speedo" was frustrating. Rather than tell you what it is that he likes with certain items, he just directs you to a brand name with little to no explanation. In some cases, Eric really outlined why he was recommending the brand (Giant bicycles, for instance). It would be nice to see this outlined for all products on the list.

Sorry if this sounds nit picky, because this book is AWESOME! There are just a lot of things in the book that could mislead someone with limited knowledge. The book is so close to perfect - just be prepared to identify your own fitness level and ignore some of the blatant advertising, and you will be well on your way to being a triathlete!

This book is perfect if you are interested in training for a triathlon, but are just not sure how to do it.

I run and bike, but have never done a triathlon before. I just did not have any clue how to design a program that would allow me to incorporate running, swimming, and cycling in such a way that I would be able to finish a sprint distance triathlon.

Using the program in this book I was able to train for and easily complete my first sprint triathlon.

If you have any interest in training for a triathlon and do not know how, I would HIGHLY recommend this book. It is not technical. It makes you believe you can do it, and it provides a program framework that works.

The program(s) in this book cover fitness levels from bare beginners all the way to single sport Gods (runners, cyclists, etc.) They are geared towards a sprint distance, but adaptable up to 1/2 ironman distance.

Each program is doable (time wise). You do not need to quit your job and divorce your wife.

Overall, fantastic. If you want to train but do not know where to start, this is where to start.

There are bigger triathlon books, and there are books with more detailed training schedules. There are books to hone your swimming, and books to make you run faster, but there is probably no better book for starting the sport of triathlon than Eric Harr's

For starters, Harr does a decent job as a motivational writer. This is no small feat for an accomplished athlete writing to novices. Harr manages to inspire without condescending. He gets you excited about the sport.

Next, he sets the stage. He goes into the basic equipment required to train for and complete the race. He gives estimates regarding costs and recommendations as to specific brands he has used (this was probably the only part of the book that felt dated, given the 2003 publication). He also asks you to give realistic assessments of your fitness and your race goals. These include simply completing the race, trying to complete a longer distance than previously, or even competing to win (more about that later). He helps a reader plan a training schedule that matches their fitness level with their goal while allowing time to have a life outside of the sport.

This is followed by more detailed discussion of the various stages, with chapters on swimming technique and drills, biking (conditioning, equipment, and safety) and of course running. He discusses the importance of heart rate monitors and interval training, and he covers when to push your training, when to back. He doesn't particularly go into the science behind the training, but his recommendations are similar to other writers in the field. Above all, he strives to keep the training schedule compatible with achieving athletic success within the time constraints of the modern recreational athlete.

He puts it all together in sections that describe workout plans. These are tailored to fitness level and personal goal. They include recommendations as to sport, duration, and intensity (divided into zones I to III in increasing order of difficulty). These plans are outlines, leaving some details to the athlete.

This is the recommendation for the 3rd week of a 6-week plan for a "Fitness Enthusiast", the 3rd highest in his 4-level hierarchy of fitness:

Week 3: Moderate Intensity
Monday: rest
Tuesday: swim for 30 minutes in zone II
Wednesday: run for 30 minutes in zone III; strength train for 40 minutes
Thursday: swim for 30 minutes in zone I; bike for 60 minutes in zone III
Friday: rest
Saturday: Brick workout - bike for 50 minutes in zone I, then run for 20 minutes in zone II
Sunday: strength train for 20 minutes

Other miscellaneous chapters include discussions of injury prevention and treatment, nutrition, and motivation. An often overlooked aspect of endurance training is strength training, but I found that chapter to be very up to date. The exercises incorporate aspects of modern strength training, such as core training, and he discusses home as well as gym workouts.

Now, is this the only book a triathlete would ever need? That depends. If your goal is to run the occasional race, even to improve on a previous time, then this will probably be enough. Experienced triathletes will probably find it aimed too far below them. The Triathlete's Training Bible by Joe Friel would probably be a better bet for an athlete trying to move from the middle of the pack to the awards table. That's not a knock on this book; it's just pitched at a different audience.

In summary, anyone interested in taking up the sport of triathlon would have a hard time doing better. Start here, end at the finish line.