TRIATHLON: BASICS & BEYOND TRAINING

Presented by SIU Sports Medicine

EXPERT PANEL DISCUSSION
‡ ‡ ‡ ‡ ‡ ‡ ‡ Triathlon Overview of All Distances Swimming Efficiently and Confidently Bike Training ± Equipment, Techniques, Putting In the Miles Run Training ±Techniques, Nutrition, Do¶s and Don¶ts Transition Set Up, T1 and T2 Training ± It¶s Medical Side and Injuries Questions and Answers

SPEAKERS INCLUDE:
‡ ‡ ‡ ‡ ‡ ‡ USAT Certified Race Director Ironman Finishers Elite Runners, Ultra ± Marathoners TriSwim Coach ACSM Health Fitness Specialist Dr. El-Amin Director, SIU Sports Medicine

SO YOU WANNA TRI?
‡ Why Conquer a Triathlon? ‡ Reasons Vary As Much as Individual Personalities ‡ A New Way To Push Your Mind and Body ‡ The Camaraderie by Races, Clubs and Training ‡ A Great Way to Get Fit and Lose Weight ‡ A Chance To Be a Kid Again and Swim, Bike and Run ‡ An Acceptable Excuse for Men to Shave Their Legs

TRUE ACCOMPLISHMENT IN A WORLD OF IMMEDIATE GRATIFICATION
‡ ‡ ‡ ‡ Greatest reason to try is simply, have fun Many Tri for Recreation, Fitness or Competitions but all share a passion for the Sport Each Workout is a Chance to Get Faster, Stronger and Leaner You Will Become a Grander Version of Yourself and the Journey is the Reward

TRIATHLON DISTANCES
‡ ‡ ‡ ‡ ‡ Super Sprint ± 375m (.25 mile) swim, 10K (6.2 mile) bike, 2.5K (1.55 mile) run Sprint - 500m swim, 20k bike, 5k run Olympic - 1.5K swim, 40k bike, 10k run ½ Ironman (70.3) -1.2 mile swim, 56mile bike, 13.1 mile run Ironman (140.6) - 2.4 mile swim, 112 mile bike, 26.2 mile run

TRISWIM TECHNIQUES
MECHANICS MATTER

NANCY ALEXANDER TRISWIM COACH

3/15/2011

TRIATHLON SWIM GOALS
‡ Exit water on your own 

to race the bike and run
‡ ‡ ‡ Swim efficiently Keep heart rate low Have the energy and legs to ride

NANCY ALEXANDER TRISWIM COACH

3/15/2011

MINIMIZE DRAG
‡ ‡ Master Balance and Alignment Reduce Turbulence

NANCY ALEXANDER TRISWIM COACH

3/15/2011

MAXIMIZE PROPULSION

‡

Core Body Propulsion

‡

Coordinated Arm and Leg Movements

NANCY ALEXANDER TRISWIM COACH

3/15/2011

OPEN WATER STRATEGIES
‡ Course evaluation ‡ Water temp ‡ Waves and weather ‡ preparation ‡ ‡ ‡ ‡ Entry Sighting/Navigation Buoys Exit

NANCY ALEXANDER TRISWIM COACH

3/15/2011

RESOURCES
‡ ‡ ‡ ‡ Total Immersion Springfield Tri Club (www.springfieldtriclub.com) Eisenhower Pool Springfield YMCA

Your end is born in the beginning, in every small act.

NANCY ALEXANDER TRISWIM COACH

3/15/2011

BIKE & RUN TRAINING
‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ Choose the race distance you want to train for Get a training plan Learn as much as you can through books, videos, websites, forums Find other local athletes to train with Incorporate brick workouts (bike ride followed immediately by a run) into your training Include some race simulation Understand nutrition as part of your training and racing Add equipment as budget and abilities dictate Nothing new on race day!

TRANSITIONS
‡ ‡ ‡ The 4th event of Triathlons Importance of fast transitions Keys to fast Transitions: ‡ Practice, practice, practice ‡ Bare necessities ‡ Understanding the flow ‡ Proper execution

TRANSITION SETUP
‡ ‡ ‡ ‡ ‡ Transition Checklist Understand the traffic flow Choose best spot for your bike Only bring items needed to race into the transition area Have everything ready to reduce transition times

TRANSITION SETUP

TRANSITIONS ± T1 (SWIM TO BIKE)
‡ ‡ ‡ ‡ ‡ Transition starts as soon as you stop swimming Know exactly where your bike is Run, don¶t walk Do as little as possible while stopped Run with your bike out of the transition area

TRANSITIONS ± T2 (BIKE TO RUN)
‡ ‡ ‡ ‡ ‡ Dismount before the transition area Run with your bike to your spot Minimize tasks while stopped Grab everything you can do while running Run to the transition exit

PRE-RACE
‡ ‡ ‡ Packet pickup (day before) Familiarize yourself with the course setup Prepare equipment day before ‡ Check tires, clean sunglasses, test gears and brakes, etc. ‡ ‡ Place all race numbers on bike, helmet, singlet or race belt Use checklist to pack transition bag ‡ Bring everything you could possibly need in your car (not in transition) ‡ ‡ Prefill water bottles Follow your nutrition plan

RACE DAY
‡ ‡ ‡ ‡ ‡ ‡ ‡ ‡ Body marking Pick up chip timing (if applicable) Check/ rack your bike in the transition area Setup your transition spot Find a bathroom early Warm-up Get to the start for the pre-race meeting Relax & have fun!

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