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Fast-Track Triathlete: Balancing a Big Life with Big Performance in Long-Course Triathlon
In Fast-Track Triathlete, elite triathlon coach Matt Dixon offers his plan of attack for high performance in long-course triathlon--without sacrificing work or life. Developed for busy professionals with demanding schedules, the Fast-Track Triathlete program makes your PR possible in Ironman(R), Ironman 70.3(R), Rev3, and Challenge triathlon in about 10 hours a week.
While long-distance triathlon races carry incredible prestige, training for these all-day race events has traditionally required 15-20 hours each week--on top of work, family, travel and other time commitments. For many, preparing for long-course triathlon is more challenging than the race itself.
Now Fast-Track Triathlete opens the door to your best performance in full- and half-distance triathlons in half the traditional training time. Dixon's laser-focused, effective approach to workouts, recovery, strength and flexibility, and nutrition means you can prepare for triathlon's greatest challenges in just 7-10 hours per week for half-distance and 10-12 hours per week for full-distance.
Fast-Track Triathlete includes
- Goal-setting and the work-life-workouts balance
- How to plan out your triathlon training
- Scaling workouts for time and fatigue
- Training and racing during travel
- Executing your swim-bike-run and transitions plan on race day
- Dixon's functional strength training method
- 14-week pre-season training program with key workouts,
- 14-week comprehensive race-prep training plan complete with key and supporting workouts,
- and 10-week off-season training program with key workouts.
Dixon's first book, The Well-Built Triathlete, revealed his four-tiered approach to success in all triathlon race distances. Fast-Track Triathlete turbo charges Dixon's well-built program so even the busiest athletes can achieve their long-distance triathlon dreams without sacrificing so much to achieve them.
While long-distance triathlon races carry incredible prestige, training for these all-day race events has traditionally required 15-20 hours each week--on top of work, family, travel and other time commitments. For many, preparing for long-course triathlon is more challenging than the race itself.
Now Fast-Track Triathlete opens the door to your best performance in full- and half-distance triathlons in half the traditional training time. Dixon's laser-focused, effective approach to workouts, recovery, strength and flexibility, and nutrition means you can prepare for triathlon's greatest challenges in just 7-10 hours per week for half-distance and 10-12 hours per week for full-distance.
Fast-Track Triathlete includes
- Goal-setting and the work-life-workouts balance
- How to plan out your triathlon training
- Scaling workouts for time and fatigue
- Training and racing during travel
- Executing your swim-bike-run and transitions plan on race day
- Dixon's functional strength training method
- 14-week pre-season training program with key workouts,
- 14-week comprehensive race-prep training plan complete with key and supporting workouts,
- and 10-week off-season training program with key workouts.
Dixon's first book, The Well-Built Triathlete, revealed his four-tiered approach to success in all triathlon race distances. Fast-Track Triathlete turbo charges Dixon's well-built program so even the busiest athletes can achieve their long-distance triathlon dreams without sacrificing so much to achieve them.
- GenresSportsNonfictionFitness
573 pages, Kindle Edition
Published October 18, 2017
174 people are currently reading
290 people want to read
About the author
Matt Dixon
30 books10 followersLibrarian note:
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There is more than one author in the GoodReads database with this name
This profile may contain books from multiple authors of this name
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Displaying 1 - 24 of 24 reviews
July 30, 2023
Some good advice for busy professionals competing in Ironman events. I wish training plans were better adjusted for people who have more time during the weekend (most people). I prefer this training plan that puts long run on Saturday and long bike on Sunday: https://s3-eu-west-1.amazonaws.com/kp... - this helps to save maximize time for rest (very needed after long run) + don't create crazy schedule during the week. It's really hard to "squeeze" 2h+ sessions during the week. Perhaps plans suggested by Matt Dixon yield better results?
I would recommend reading The Triathlete's Training Bible before this book. As it does much better work in explaining technicalities of triathlon. This book is more of advanced triathlon book.
Notes:
1. Mindset:
- live is not spreadsheet - as it's important to have plan and following it, when live kicks in, you need to be ready for adjustments, and do not prioritize workouts over sleep/rest - these are key components of training for the proper execution
- prioritize basics over specifics: nutrition, sleep, recovery, equipment and type of exercise over training time, exact intervals, etc.
2. Setting the Lens:
- best performance comes from consistent training and positive adaptations, never overly hard training that can lead to bad habits (lack of sleep, not enough rest, poor execution of training)
- key positive habits: sleep, nutrition, fueling (nutrition is eating overall including before/after, fueling is eating during the workout/race)
- decreased recovery leads to increased stress, disturbed sleep, food cravings (sweets and empty carbs), which ultimately destroys all fundamentals of good performance
- lack of sleep reduces capability to focus and make good decisions (especially food choices)
- post exercise fueling within 1-2 hours is critical - otherwise you enter athletic starvation, which later leads to cravings (chocolate, cakes, ice cream, etc.) - this wiki describes it well: https://fellrnr.com/wiki/Nutrient_Timing
- you are ALWAYS dehydrated after training - your job is to return to a fully hydrated state ASAP after exercise
- it's easier to add more training to your plan than to decrease it - reducing training creates a sense of failure, and trying to "catch up" can lead to poor training execution, which is counter-productive
3. Planning Your Training:
- training for event shouldn't take more than 12-14 weeks, otherwise you will burn out; focus on pre-season activities to build base or train for sprint/olympic distances instead
- the goal of postseason is to transition into preseason healthy and rested, with consistent training routine and good habits
- preseason is transition to a period where you need to work on developing big muscular resilience; good time to do sprint/olympic distance races
- author recommends dividing training sessions into key (must-have) and supporting (ok to skip or reduce)
4. Executing Your Training:
- remember that not every day will hold spectacular results, but always try to get the most out of it (rule of 3: 1/3 of the time you will feel great, 1/3 ok, 1/3 not good) - keeping that in mind will help to go through tough times without losing motivation
- focus on good posture, appropriate effort and navigating the course is very important in 2nd half or last quarter of training sessions (this is when quality of execution usually goes down)
- when scaling down workouts, try to keep as much of main set as possible
- it's important to ALWAYS start training session, even if you don't feel great; many times you will start feeling better once you start - this happens to me 90% of the time; if you still not feel great after 15-20 mins then scale down or call it, it's fine!
5. Developing Habits to Support Performance:
- performance improves when you maximize sleep
- small snack can help to fall a sleep (yogurt, nuts, cherries or bananas)
- workouts less than 60 minutes doesn't require calories intake during
- workouts longer than 60 minutes require extra calories during
- for longer-duration, lower intensity workouts (eg., 4h ride in Z2) try to eat non-processed calories during
- increased workout intensity leads to decreased absorption
- during the race: consume small amounts on bike at 20, 40 and 60 minutes and hydrate every 10 minutes
- it's better to start hydration ~20mins into bike after you settle down
- if you feeling sick, burping or have GI distress, decrease calories consumption and increase water intake for a while
- real performance declines after 4% dehydration
- combination of water and sport drink can help to avoid GI distress
- caffeine increases body's absorption of carbs, and conversion and storing of glycogen - this can help with recovery
- post-lunch coma tip: drink hot water/tea instead of coffee - sleepiness is caused by body temp drop, hot drink can help to elevate it
6. Travel Protocols for Training and Racing:
- undereating prior to travel can help to acclimate to a new time zone, but consume first meal in appropriate time at destination timezone
- avoid key session on the day of travel
- any exercise day after travel should be easy
- you will feel weaker post-travel, thus arrive a few days early at the destination
7. Executing Your Race Strategy:
- Day before race: eat simple, familiar foods. Avoid spicy foods or new foods. For lunch and dinner eat mix of protein and carbs, and avoid too much roughage and green leafy veggies. Eat dinner closer to 5PM than 7PM. If your are hungry later: snack and drink.
- kicking towards the end of swim doesn't help as it can only elevate HR, which is highest during T1 - decreasing this HR during bike is key to start fueling
- start eating after 20 mins on the bike
- remember to ride bike well in the last quarter - this is when performance usually declines because of bad posture, not adequate terrain management, etc.
8. The Aftermath: for successful athletes and executives it's all about passion for the ongoing journey. People who aren't as successful often make the mistake of viewing challenges with a pass/fail mindset. However, it's about knowing these are opportunities to learn and improve. In any situation, whether it's an overwhelming success, an "epic fail" or somewhere in between, there's the chance to grow by constructively identifying those areas in which you can keep improving your race and your life simultaneously.
I would recommend reading The Triathlete's Training Bible before this book. As it does much better work in explaining technicalities of triathlon. This book is more of advanced triathlon book.
Notes:
1. Mindset:
- live is not spreadsheet - as it's important to have plan and following it, when live kicks in, you need to be ready for adjustments, and do not prioritize workouts over sleep/rest - these are key components of training for the proper execution
- prioritize basics over specifics: nutrition, sleep, recovery, equipment and type of exercise over training time, exact intervals, etc.
2. Setting the Lens:
- best performance comes from consistent training and positive adaptations, never overly hard training that can lead to bad habits (lack of sleep, not enough rest, poor execution of training)
- key positive habits: sleep, nutrition, fueling (nutrition is eating overall including before/after, fueling is eating during the workout/race)
- decreased recovery leads to increased stress, disturbed sleep, food cravings (sweets and empty carbs), which ultimately destroys all fundamentals of good performance
- lack of sleep reduces capability to focus and make good decisions (especially food choices)
- post exercise fueling within 1-2 hours is critical - otherwise you enter athletic starvation, which later leads to cravings (chocolate, cakes, ice cream, etc.) - this wiki describes it well: https://fellrnr.com/wiki/Nutrient_Timing
- you are ALWAYS dehydrated after training - your job is to return to a fully hydrated state ASAP after exercise
- it's easier to add more training to your plan than to decrease it - reducing training creates a sense of failure, and trying to "catch up" can lead to poor training execution, which is counter-productive
3. Planning Your Training:
- training for event shouldn't take more than 12-14 weeks, otherwise you will burn out; focus on pre-season activities to build base or train for sprint/olympic distances instead
- the goal of postseason is to transition into preseason healthy and rested, with consistent training routine and good habits
- preseason is transition to a period where you need to work on developing big muscular resilience; good time to do sprint/olympic distance races
- author recommends dividing training sessions into key (must-have) and supporting (ok to skip or reduce)
4. Executing Your Training:
- remember that not every day will hold spectacular results, but always try to get the most out of it (rule of 3: 1/3 of the time you will feel great, 1/3 ok, 1/3 not good) - keeping that in mind will help to go through tough times without losing motivation
- focus on good posture, appropriate effort and navigating the course is very important in 2nd half or last quarter of training sessions (this is when quality of execution usually goes down)
- when scaling down workouts, try to keep as much of main set as possible
- it's important to ALWAYS start training session, even if you don't feel great; many times you will start feeling better once you start - this happens to me 90% of the time; if you still not feel great after 15-20 mins then scale down or call it, it's fine!
5. Developing Habits to Support Performance:
- performance improves when you maximize sleep
- small snack can help to fall a sleep (yogurt, nuts, cherries or bananas)
- workouts less than 60 minutes doesn't require calories intake during
- workouts longer than 60 minutes require extra calories during
- for longer-duration, lower intensity workouts (eg., 4h ride in Z2) try to eat non-processed calories during
- increased workout intensity leads to decreased absorption
- during the race: consume small amounts on bike at 20, 40 and 60 minutes and hydrate every 10 minutes
- it's better to start hydration ~20mins into bike after you settle down
- if you feeling sick, burping or have GI distress, decrease calories consumption and increase water intake for a while
- real performance declines after 4% dehydration
- combination of water and sport drink can help to avoid GI distress
- caffeine increases body's absorption of carbs, and conversion and storing of glycogen - this can help with recovery
- post-lunch coma tip: drink hot water/tea instead of coffee - sleepiness is caused by body temp drop, hot drink can help to elevate it
6. Travel Protocols for Training and Racing:
- undereating prior to travel can help to acclimate to a new time zone, but consume first meal in appropriate time at destination timezone
- avoid key session on the day of travel
- any exercise day after travel should be easy
- you will feel weaker post-travel, thus arrive a few days early at the destination
7. Executing Your Race Strategy:
- Day before race: eat simple, familiar foods. Avoid spicy foods or new foods. For lunch and dinner eat mix of protein and carbs, and avoid too much roughage and green leafy veggies. Eat dinner closer to 5PM than 7PM. If your are hungry later: snack and drink.
- kicking towards the end of swim doesn't help as it can only elevate HR, which is highest during T1 - decreasing this HR during bike is key to start fueling
- start eating after 20 mins on the bike
- remember to ride bike well in the last quarter - this is when performance usually declines because of bad posture, not adequate terrain management, etc.
8. The Aftermath: for successful athletes and executives it's all about passion for the ongoing journey. People who aren't as successful often make the mistake of viewing challenges with a pass/fail mindset. However, it's about knowing these are opportunities to learn and improve. In any situation, whether it's an overwhelming success, an "epic fail" or somewhere in between, there's the chance to grow by constructively identifying those areas in which you can keep improving your race and your life simultaneously.
October 7, 2019
This is a GREAT book if you are a self-trained individual pursuing the Ironman dream or trying to shave off some minutes of your personal record. It is very detailed and in-depth and Matt puts a lot of focus on helping you understand the purpose of the sessions and what each element of training is meant to provide. I can't stress this enough because it is a key part of his approach. Other books that I've read pretty much only subscriped a training plan and I would follow it along as smoothly as I could but I hardly ever understood the value of the sessions I did. With Matts approach this is vastly different and it helped me a lot in figuring out the bigger picture of my season.
I have to add though that I think this is not the ideal book for somebody that is completely new to triathlon. It can and will seem overwhelming if you are just starting out and I think a beginner would be better off to read a more basic book and start out on his quest with a less specific training approach to just get rolling. Then, after a few months you might want to start picking up this book and refining your approach.
Again: this is probably one of the best, if not the best resource to craft a perfect training plan for yourself if you want to get really serious. But it can easily lead to you putting the whole thing off altogether if you have no previous experience and it can seem like a very daunting task at first.
I have to add though that I think this is not the ideal book for somebody that is completely new to triathlon. It can and will seem overwhelming if you are just starting out and I think a beginner would be better off to read a more basic book and start out on his quest with a less specific training approach to just get rolling. Then, after a few months you might want to start picking up this book and refining your approach.
Again: this is probably one of the best, if not the best resource to craft a perfect training plan for yourself if you want to get really serious. But it can easily lead to you putting the whole thing off altogether if you have no previous experience and it can seem like a very daunting task at first.
June 17, 2024
4 stars because I like it even though I am not the target demographic as a first timer, and the advice felt really measured and much less insane than most tri content. I am following the workour guide for my remaining 90 days until saugerties. however I am very unclear who the target audience is. a person who both needs the oft repeated advice to not neglect their spouse and kids in the pursuit of training (good) but also needs this advice, copied verbatim:
“When you’re heading to the airport for a long flight, it’s important to dress intelligently. Wear loose, comfortable clothing that won’t catch on anything or complicate your ability to take off a layer or put on a layer during your flight.”
“When you’re heading to the airport for a long flight, it’s important to dress intelligently. Wear loose, comfortable clothing that won’t catch on anything or complicate your ability to take off a layer or put on a layer during your flight.”
November 12, 2023
Really helpful, really clear. Will definitely reference this for Ironman training when I get there!
July 24, 2019
This book was the backbone of my Ironman training. Geared towards working adults, I loved how realistic and achievable it was. You don't have to magically find 30 hours in each day to follow this. Less of a literal training plan and more of an instruction guide on how to build a training plan for yourself, including ample guidance on how to overcome schedule interruptions, and also on how to push harder if you have the time. This book provides the best Ironman training experience, in my opinion.
July 5, 2021
The book takes a very broad approach in describing what is needed to be a professional triathlete and how to achieve your best. It stresses sleep, nutrition and the balance between your personal and business life. Some very interesting insights especially for how to deal with traveling and different time zones. After the first part of the book it continues with specified training programmes for strenght training and more detailed for each sport discipline. This was too much detail for me but might be very valuable for someone training for the triathlon and needing some guidance.
June 4, 2019
GREAT TIPS, EVEN FOR EXPERIENCED TRIATHLETES
Enjoyed the tips, ideas, advice and plans. I’ve read countless triathlon books but the focus on being a time-starved (frequently-traveling) triathlete is a new approach. I enjoyed the pragmatic approach to fitting triathlon into your regular life. How to manage when life gets in the way with illness or travel, for example.
Enjoyed the tips, ideas, advice and plans. I’ve read countless triathlon books but the focus on being a time-starved (frequently-traveling) triathlete is a new approach. I enjoyed the pragmatic approach to fitting triathlon into your regular life. How to manage when life gets in the way with illness or travel, for example.
August 6, 2019
I enjoyed Dixon's pragmatic approach to training within your life. His emphasis on training, sleep, fueling, and strength make for sensible and attainable training plans. While I have some running specific goals I hope to accomplish before taking on an Ironman or 70.3, I'd use this book as a resource for those events.
August 10, 2019
Balanced Perspectives and approach
Recently I have been primarily a marathon runner who is preparing for my first IRONMAN 70.3. I was concerned about squeezing the additional training time but this book presents some helpful advice and encouragement to keep the most important things in life as priorities over training. I now have more confidence that I can get more value out of each workout and be prepared my race.
Recently I have been primarily a marathon runner who is preparing for my first IRONMAN 70.3. I was concerned about squeezing the additional training time but this book presents some helpful advice and encouragement to keep the most important things in life as priorities over training. I now have more confidence that I can get more value out of each workout and be prepared my race.
January 7, 2021
Fantastic, simple, clear and comprehensive instructional book on how to accomplish a daunting triathlon.
Thankful for the recommendation from a friend, and will consult this book many times over the years to come I am certain.
Thankful for the recommendation from a friend, and will consult this book many times over the years to come I am certain.
November 22, 2021
Excellent book for time-starved athletes, very well written that will resound in anyone that feels time pressured. I would liked to see a bit more information for training planning, although what is presented is more than enough for anyone to star following this training practice
December 13, 2021
Great read!
Matt Dixon – an elite triathlon coach shares tips on how to balance a busy life and triathlon training or training for Ironman distance. It contains detailed training plans for Ironman 70.3 and Ironman distance.
Matt Dixon – an elite triathlon coach shares tips on how to balance a busy life and triathlon training or training for Ironman distance. It contains detailed training plans for Ironman 70.3 and Ironman distance.
December 17, 2022
Invaluable information for a newbie in triathlon. I will apply the principles and see how it goes. The book consist of planning and executing training, travel protocols and how to execute race strategy. The most important philosphy is base the program after you and your needs.
August 4, 2023
Awesome book! This really helped me with my training mindset. It helped me realize that there are beneficial ways to adapt an IM training program without sacrificing your train-life balance.
Some very good tips in here centered around exercise physiology as well.
Some very good tips in here centered around exercise physiology as well.
March 23, 2019
Great book
Love this book, a lot of new ideas and way to long distance races, its also help you mange your time as well
Love this book, a lot of new ideas and way to long distance races, its also help you mange your time as well
October 14, 2019
Basic, repetitive, but probably the best book on triathlon training available.
May 10, 2020
Great guide for an aspiring Ironman and experienced endurance athlete.
January 2, 2022
Best triathlon book I have read so far
January 10, 2022
I love Mark Dixon and his approach to training the everyday athlete as well as pros is on point in this book.
March 18, 2022
Okish book, good for starters and few important lessons.
October 28, 2022
The book will be helpful for beginners. If you are fond of triathlon and have made several starts, then you can skip this book.
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December 27, 2022"It's fine if you can only spend 12 hours per week training and not 16" There is no fast-track in triathlon is there?
June 7, 2024
A very helpful start to figuring out how to start triathlon.
December 25, 2017
There is no doubting the value of taking advice from a coach of Matt Dixon's standing. This book brings together his guidance on how to prepare for long course (70.3 and 140.6) triathlons but are tight on time and actually want to have a life outside of the sport (and keep your job - it's an expensive sport, after all). It is all sound advice and, in covering so much ground, for each of us there will be parts that are useful reminders, and others that are helpful fresh perspectives, but also some well trodden territory. Each stage of preparation and competing is covered, but the thing that will keep you returning to the book over time is the section at the back providing detailed strength and training schedules.
Displaying 1 - 24 of 24 reviews