USA Triathlon - The Womens Guide to Triathlon

Library of Congress Cataloging-in-Publication Data

The women's guide to triathlon / USA Triathlon ; Tara S. Comer, project Coordinator.

pages cm

Includes bibliographical references and index.

1. Triathlon--Training. 2. Women athletes--Training of. I. Comer, Tara S. II. USA Triathlon.

GV1060.73.W68 2015

796.082--dc23

2014045350

ISBN: 978-1-4504-8115-1 (print)

Copyright 2015 by USA Triathlon

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

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.

The web addresses cited in this text were current as of February 2015, unless otherwise noted.

Acquisitions Editor: Tom Heine

Developmental Editor: Cynthia McEntire

Managing Editor: Nicole ODell

Copyeditor: Joyce Sexton

USA Triathlon Editors: Linda Cleveland, Jayme McGuire

Permissions Manager: Martha Gullo

Graphic Designer: Dawn Sills

Cover Designer: Charlie Jahner, USA Triathlon

Photographs (interior): Neil Bernstein, unless otherwise noted

Visual Production Assistant: Joyce Brumfield

Photo Production Manager: Jason Allen

Art Manager: Kelly Hendren

Associate Art Manager: Alan L. Wilborn

Illustrations: Human Kinetics, unless otherwise noted

Printer: Sheridan Books

In the cover image, Sarah (Groff) True in the bike leg of her 2014 ITU World Triathlon Series win in Stockholm.

Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics.

Printed in the United States of America

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Human Kinetics

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E6235

Rachel Sears Casanta

Sarah Haskins

Stacy T. Sims, PhD

Siri Lindley

Sage Rountree, PhD

Sara McLarty

Lindsay Hyman

Margie Shapiro

Melissa Mantak, MA

Tara S. Comer

Melissa Stockwell

Krista Austin, PhD, CSCS

Gale Bernhardt

Wendy Francke, MD

Rebeccah Wassner

Laurel Wassner

Shelly OBrien

Melanie McQuaid

Celeste Callahan

Brenda Barrera

In 1982, USA Triathlon was formed, with 1,500 members joining in the first yeara modest number of athletes in a sport few had even heard about. History doesnt tell us how many of those pioneers were women, but our sports popularity has increased dramatically since then, and women have been among the biggest drivers of its growth. As of 2013, nearly 50,000 athletes37 percent of all USA Triathlon memberswere women, representing a rapidly growing force for the future of the sport. In 2013, another milestone for female triathletes was achieved as the National Collegiate Athletic Association (NCAA) voted to accept triathlon as an Emerging Sport for Women, setting it on the path toward increased funding, support, and publicity for the many great collegiate female triathletes in competition and the thousands more who will follow in their footsteps.

It has been one of the great pleasures and proudest achievements of my life to be associated with the triathlon community for the past two decades, and it is a great honor to edit the work of the amazing authors youre about to read. My own journey began, as for many of you, with participation in women-only charity races, and seeing an 80-year-old breast cancer survivor cross the finish line was all the inspiration I could have hoped for. The community of female triathletes immediately welcomed me and set me on a course toward developing female athletes and growing our presence in the sport. Today, I am exceedingly proud to serve as chair of the USA Triathlon Womens Committee and focus attention on the great achievements weve made, support women for leadership posts in USA Triathlon Governance, and build programs to make triathlon accessible, supportive, and sustaining for new generations of female athletes. The intent of this book is to be relevant for the beginner as well as the elite athlete and to allow athletes of all ages and abilities to be safer, stronger, fitter, and faster while celebrating the wonderful group of athletes to which we all belong.

The book youre holding is intended to be the definitive companion for the female triathlete and will be an outstanding resource for all training, equipment, strategy, and recovery needs. A lot about triathlon can be unique for women, and it can be both confusing and frustrating to try to sort through information that might not fit your needs. Rest easy, we ladies will take care of our own. This book highlights triathlon training expertise from todays most accomplished female coaches and female athletes. Each chapter of the book, addressing a different topic specific to womens experiences in the sport, is written by one or more women who are acknowledged authorities in that area of triathlon.

I have been greatly honored to be asked to assemble the group of authors, and was thrilled with the enthusiasm, talent, and skill that they brought to sharing their wisdom with their fellow female triathletes. Our distinguished cast includes Olympians, world champions, and expert coaches whose decades of experience represent the history of women in triathlon, as well as the current technological breakthroughs and best training practices available to athletes.

This book is a wonderful opportunity to increase the bonds of community among women in triathlon, highlight the amazing contributions weve made to the sport, and advertise our deep roots and ongoing excellence. Community and support drew me to this sport, and I have been pushed, coached, and applauded by many incredible athletes. This project was an ideal way to sustain that feeling of strength and unity. I hope that it helps you with your journey through the great sport of triathlon and helps you realize your goals, helps you grow as an athlete, and speeds you to many healthy, exhilarating finishes.

Tara S. Comer

Chair, USA Triathlon Womens Committee

Rachel Sears Casanta

Keeping up with the latest developments in triathlon gear and technology can be an endurance race in itself. Triathlon requires training and racing equipment for the swim, bike, and run. Add women-specific products to the mix and you have a lot to consider. Evaluating the purpose and benefits tied to gear purchases and usage in training and on race day can help you sort through the options. Determining your personal needs and finding products that satisfy them will help ensure you get the most from your endurance-sport budget. In this chapter, we look at necessary equipment, women-specific options, and some of the latest high-tech gear used to train for and compete in triathlon as you advance in your multisport journey.