Quotes from Joe Friel

Every successful athlete I have trained has lifted weights for at least part of the season.

If three or four extra pounds result from weight training, the increased power typically more than offsets the mass to be carried.

the greater strength of the slow-twitch, endurance muscles following weight training allows them to carry more of the burden of powering the bike, reducing the role of the fast-twitch muscles. Since the fast-twitch muscles fatigue rather quickly, decreasing their contribution to the total force results in greater endurance.

Es mejor estar física y mentalmente dispuesto pero no del todo entrenado que lo contrario.

check of how training went that day. Review your workouts. Find one thing you did well. It does not need to be a big deal.

Relive today's successful moment repeatedly until you fall asleep.

Fake it 'til you make it. The second thing you can do to boost confidence is to "act as if.

Act as if you are confident even if you don't feel that way.

The question is no longer whether there is a genetic component to athletic potential and endurance and strength trainability, but exactly which genes are involved and by which mechanisms and pathways they exert their effect.

Low body fat is an important predictor variable for total time performance in triathlon.

Aerobic capacity (VO2max) declines. •?Maximal heart rate is reduced. •?The volume of blood pumped with each heartbeat decreases. •?Muscle fibers are lost, resulting in decreased muscle mass and less strength. •?Aerobic enzymes in the muscles become less effective and abundant. •?Blood volume is reduced.

Moderation in training means that you seldom explore your physical limits. Athletes often attempt the hardest workouts they can do. Long workouts are much too long, and intensity is often way too high. Most seem to believe that peak fitness comes from pushing their limits several times each week, and rest is viewed as something for sissies. That way of thinking is a sure way to derail your training frequently. Moderation in workout duration and intensity is what you should seek.

The power meter is a powerful tool for training, one that can potentially make you fitter and faster than any other piece of equipment you could get for your bike.

High-performance training means becoming the best triathlete possible. But that isn't revealed only in race results. High performance is more than simply where you finish in your races. It's also an attitude grounded in the belief that you can always get better.

Frequency is one of the best ways to improve your technique and, ultimately, your efficiency. This holds true even if each session is very brief. For example, if you have only two hours a week to devote to becoming a more efficient swimmer, swim four times a week for 30 minutes each time. More frequent, short sessions will improve your efficiency faster than a few longer workouts. Plyometric exercises have also been shown to improve economy in both runners and cyclists. These exercises

Continuing to train with high intensity results in roughly half as much decline as training with long, slow distance only.

Take your dream to the next level by setting a goal.

The more challenging the goal, the more you must focus your life on it.

The more challenging the mission, the more your life must be focused on it. That means not only your training, but also your eating and sleeping, the support of your family and friends, and much more.

El método es el mismo para ti que para los profesionales. Lo que varía es el volumen de trabajo. —MICHELE FERRARI, ENTRENADOR DE CICLISMO ITALIANO

Dreams can become realities, but the definition of a dream is that it is so big it will take longer than one season to accomplish. If you reasonably can achieve it this season, no matter how big it may seem, it's no longer a dream—it's a goal.

As we get older, aerobic capacity usually decreases, dropping by as much as 1 percent per year after age 25 in sedentary people.

plyometrics movements. This is when you are getting the hang of doing the movements that are involved in both types of training and refining them. Following AA, as you move into the MT and MS periods, gradually increase both the weight loads and the plyometric intensities. For example, move from rope skipping to low-box jumping to high-box jumping. The MS period is when you will

When it comes to achieving high goals, the greatest limiter you face is not the many miles you train, but rather the few inches between your ears.