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Are you planning to release the book in Kindle format? If so, when?


Len Bryer

Hi Joe, any chance this book will be published in a kindle edition any time soon? I've just turned 50 & would love to get back under 3 hrs for a marathon, something I last achieved 20 years ago although I have gone close since. Hopefully your book can give me a few new ideas to knock those last few frustrating minutes off my time.

Joe Friel

JBTurner316 - Yes, it will be in Kindle, iBook, Kobo and Sony by the end of the month.

Joe Friel

Len Bryer--Yes, it will be in Kindle by the end of the month.


Joe, I've been reading both of your recent books: Your Best Triathlon and Faster After 50. I'm just coming out of the Prep stage in next couple of weeks, and I see the Base 1 is all zone 2. I'm 63, with 4 years of triathlon experience. So my question: follow the volume/intensity patterns in Your Best Triathlon OR create a hybrid where I take the prescribed workouts in Faster After 50 ... thanks!

Joe Friel

AGSVA--As a senior athlete who is at a higher risk for a rapidly decreasing VO2max than younger athletes, I'd recommend including HIIT in your program year round. The only issue is what should the dose and density be at given times in the season.

Luke Landis

Hello Joe

Do you shy away from sprint training after 50?

Joe Friel

Luke Landis--The only thing I don't that I did when much younger is high-density training (hard workouts spaced closely). And the only reason I don't do that is because I can't.


Still looking for the eBook. Is it available yet?

Joe Friel

rkappius--Yes, for the past 3 weeks in Kindle, ebook, Kobo and Sony. But if you are not in US it may not be available where you are. That's up to local distributors.

Craig David Uffman

Hi Joe. I read the book after having used the blog posts that preceded it for running. I've laid out the schedule for the categories of workouts over a 9-day calendar (7-day during my base periods). But I plan to train now not just for running, but for triathlon. In the Training Bible, you say to mark in X for each week for each sport. But in the old folks schema, there is a specific day for a category (Aerobic Capacity, LT, AT). How does one distribute the workouts for each sport across those categories? Surely I don't don't do all three AC workouts the same day? It's easy to understand for running, but I am unable to translate the book into a triathlon rotation of sports. Or did I miss something in the book? Thanks for your wonderful book, btw!

Joe Friel

Craig David Uffman--Wow, big question. How should you design your training given your age? Sounds like an entire book all over again. Let me just say this... Use the training Bible to lay out your annual plan. The only modification I'm suggesting in FA50 is that you include AC intervals year round. The dose and density will vary considerably from training period to training period. Some periods you'll do lots of them and other periods you'll do very few. What "lots" and "few" mean I can't say as it varies considerably from person to person. Good luck!


Hi Joe- I had excellent results following your Tri Bible last year (went from 2nd-to-last the year before to 2nd in my age group in a sprint triathlon). Your new book is very straightforward and adds more good advice. Here is my question - when tested on the bike last year, my VO2max ranked in the excellent category for my age (60, female) and on the low end of average for FTP. Although I was relatively untrained at the time, muscular endurance still ranks as one of my biggest limiters. Does this mean I should focus on LTH workouts rather than aerobic capacity? (I am an avid weightlifter, so I don't think strength is the issue.) Also, I am a little confused about the right level of work for LTH workouts. I see it variously as zones 4, 5a or both. Thanks - I can't tell you how much I appreciate your work. Sure wish you'd been around when I was younger and constantly frustrated by my lack of progress!

Joe Friel

edy--It's hard to say since I don't know what the standards were for those test results. Were you being compared for VO2max among all women of your age group of just athletes? It's not hard to be at the upper end compared with a huge group of non-athletes. It would be better in this regard to know what _your_ VO2max was in previous years to see how it's holding up. If <0.5% loss per year than you are fine and don't need to be concerned with trying to boost VO2max. You're already accomplishing that. Also, not sure about who you are being compared to for FTP. If the sample group is from Allen and Coggan's book then It's heavily skewed toward elite athletes. So, bottom line is: I don't know. But I can tell you that LT workouts can be done both in zones 4 and 5a. Both are effective it appears. Good luck!

Raul Dela rosa


Great book. I'm turning 60 this year and I already noticed the decline in my speed. I have run about 13 marathons, and cycle and swim a lot and want to keep doing those until.....I don't know. By the way, the picture at the back of the book is my running friend, Dolores. She is awesome. thank you for the book.

Joe Friel

Raul Dela rosa--Thanks for reading my book

Ken Scott


Really enjoying the book. I had a couple of triathlon related questions. In the book you refer to length of our chosen "event," but for triathlon does our event include all three sports or the event length for each sport? For half ironman training this will make a huge difference for something like the swim, where the swim would take less than an hour but the whole event could take over 6 hours. I was also wondering if Table's 6.7 through 6.10 are available somewhere else for triathlete's and multi sport training? They seem to be all single sport specific and I would love to apply them to my triathlon training. Thank you for your great book and I look forward to hearing your response.

Joe Friel

Ken Scott--Those charts were not designed with triathletes in mind. They'd probably work best by thinking in terms of the 3 sports as opposed to the overall finish time. Tables 6.7-6.10 are not available any place else.

Raymond Tsao

Eagerly awaiting the ebook. I travel and bit and find it hard to lug around the paper. Thank you!

Joe Friel

Raymond Tsao--It's been available for most markets around the world since January. Let me know where you are and what vendor your using. If need be I'll connect you with my publisher.


Just finished the book, very helpful, particularly as to dose and rest. One question: in your Cyclist's Training Bible power workouts (jumps, hill sprints, etc) plays a significant role, but no mention here. Does this mean you don't advise these for senior athletes? If so is it because of injury risk or because that time and stress gets better payback when spent on VO2max workouts?


Joe Friel

Ken-- For cyclists doing sprints etc is specific to the sport. But the book wasn't written just for cyclists. Keep doing them.


Thank you Joe for providing such wonderful insight in helping aging athletes. I'm 57 and an avid cyclist, both road and mountain. I have a CompuTrainer and wonder if you could comment on incorporating it into my analysis and periodic testing. For example, to determine my Efficiency Factor (EF), can I hold the wattage constant on the CompuTrainer and measure my average heart rate to calculate EF?

Joe Friel

Scott - Your Computrainer has a power meter so you can do almost all of the same things athletes use bike-mounted power meters for which includes EF. Divide power by heart rate for this.

Harry Venables

Hi Joe

I've just finished reading this book and I really enjoyed it. I'm 52 and starting riding again about two years ago after a six year layoff due to illness. I've been training since October and started upping the intensity over the last two months. I'll be doing TTs (10,25 miles), some circuit races and track.

I'm interested in the comment that you make in App C p288 about the study that claims a 2 min test is a better indicator of TT ability than the 5 min AC test. Can you explain this any further or give me the reference?



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