Transcript Slide 1

TRIATHLON FOR LADIES
BIKE
SWIM
RUN
TRI 4 FUN
3 DISCIPLINES:
• SWIM
• BIKE
• RUN
BIKE
SWIM
RUN
TRI 4 FUN
What is the distance of a triathlon?
Sprint (short distance, often called “short course”)
200-750 yds
6-15 miles
2 miles -5K (3.12 mi)
Olympic (medium distance, often called “long course”)
1000-*1500m (.6-.9 mi)
15-*24 miles
*10K (6.24 mi) (*Standard International Olympic distance)
5150 ( Olympic Championship qualifying race)
Half IRONMAN (long distance, often called “70.3”)
1.2 miles
56 miles
13.1 miles (half marathon)
(Full) IRONMAN (really long distance. “140.6”)
2.4 miles
112 miles
26.2 miles (marathon)
Look Like a Triathlete
1. Swim Goggles or Mask
2. Bike/Pump Tires
3. Helmet
4. Water bottle and Water bottle cage
5. Running shoes
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6. Courage to wear spandex in Public
RUN
TRI 4 FUN
Talk Like a Triathlete
1. Packet Pick up
2. Body Marking
3. Transition Area (aka Bike Corral)
4. Timing Chip
5. Courtesy on the Bike Course
6. Mount and Dismount Line
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7. Athena division
Triathlete Talk Glossary
1. “A” Race
2. Aero Bars
3. Brick Workout
4. Bonking (“Hitting a wall”)
5. Compression Gear
6. “On Your Left!”
7. Cycling shoes/Types of Pedals
8. Wedge Pack/Bento Box
9. Race Age/Wave
10.Duathlon/Aquabike
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What to wear?
•One piece vs. two piece
•Types of clothing
•Where to buy
How to Train Like a Triathlete
Swimming
• Lessons. On post or thru the Riverfront Community
Center.
• Total Immersion (available on YouTube).
• Check our club website for swimming links.
Biking
• First get a good “fit.” ( Santa Fe Trails Bike shop.)
• Group rides with friends
• Ensure you have a bottle cage/ no water stations
Running
• Getting fitted for shoes is best. (The Running Well, Ultra
Max Store or Gary Gribbles.)
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Where do Triathletes Train?
Pools
• Harney Gym on post (Lap swim 0530-0700 and after 1100)
• RFCC Indoor pool ($)
•Genesis indoor pool ($$)
• SMP Lake Beach Tue & Thurs 1800-1930 (June - July) ($)
• Kill Creek Lake Mondays only 1800-1930 (thru 6 Sep) ($)
Bike routes
• On post. (Ride with traffic. Obey all traffic rules. Two exceptions.)
• Off post. (Same as above) (Group Rides with Santa Fe Trails.)
• “Dog Daze Route” (20 mi. Starts and ends at Warren Middle School)
• Check our website for “Bike Routes” (www.leavenworthtriclub.com )
BIKE
Running
• Local school track
• On post golf course route (2.15 mi loop)
SWIM
RUN
TRI 4 FUN
A simple training strategy
• Decide on your “Objective” and your “Goal” first.
• Do the math.
• Start training at least 4-6 weeks before your race.
• Start with 50% of the distance. Goal is to get to 100% 10 days prior.
• Increase a little each week.
• 3-5 days a week, always take a rest day.
• Alternate between disciplines.
• After the first week try to fit in a combination (Brick) workout.
• Practice your “transitions.”
• It’s okay to walk during the run!
• Last person across the finish line is still called a…
TRIATHLETE!
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Upcoming Sprint Triathlons
www.trifind.com
Each $ = approx $45
USAT Adult annual fee $45 or $12 one day
Youth annual fee $15 or $10 one day
June 2nd – Omaha Women's Triathlon ($$)
Lawrence Youngman Lake
Swim 750 m, Bike 20k, Run 5k
Registration fee plus USAT fee
May 4th -2013 CGSC Sprint Triathlon ($)
July 27th -Win For KC Women's Triathlon ($$)
Swim 200 yds, Bike 13 miles, Run 3.1 miles.
As of Feb 22, Wait List ONLY
Registration fee
Smithville Lake, Missouri
Swim 500m, Bike 10 miles, Run 5k
May 19th– Kansas City Triathlon ($$-$$$)
Registration fee plus USAT fee
Longview Lake, Lee’s Summit MO
Sprint and Olympic
Sept 14th - Olathe Women’s Medical TR ($$)
Registration fee plus USAT fee
Kill Creek Park, Olathe, KS
Swim 500m, Bike 10.6 mi, Run 2.6mi
May 19th– Kansas 5i50 ($$-$$$)
Registration fee plus USAT fee
Clinton Lake, Lawrence Kansas
Sprint and Olympic
Registration fee plus USAT fee
Who do I ask about…?
Topic
Swim diagnostic & basic skills (I)
Advanced Swim workouts (II)
Open Water Swimming (III)
Bikes
Individual Coaching
Massage Therapy (Deep Tissue)
“Girl stuff” questions
CGSC Triathlon (4 May 2013)
Name
email
Joanie Hurst
[email protected]
George Hodge
[email protected]
Brendan Sheehan
(Owner - Santa Fe Trails Bike
Shop. 419 Delaware St)
[email protected]
(913) 682-2444
http://santafebikes.com
Bob Garven
[email protected]
Deenise Thorsen
[email protected]
Van (“Vahn”) Bert
Jolene Hodge
Jackie Kennedy
[email protected]
George Hodge
[email protected]
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Leavenworth Tri Club
www.leavenworthtriclub.com
Club Membership
•$25 First year
•$15 Renewals
Upcoming Events
•March (Hydration & Nutrition)
•April (Transitions; two-part class)
•May (Two meetings; Wetsuits, speedsuits & OWS, and
the 5i50 KS & IM KS 70.3 pre-briefs)
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Questions?
SPECIAL THANKS TO
Leavenworth Riverfront Community Center
Santa Fe Bike Shop
Five Trails Half Marathon/10K
Genesis Health Club
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