Triathlon Race Clinic
Participant’s Handbook May 2016
Tanya Deeks Owner, Head Coach Unleash the Beast Multisport Coaching NCCP Triathlon Community Coach NCCP Cycling Community Coach NCCP Level 1 Swim Coach NCCP Cross Country Ski Coach Certified Personal Trainer / Nutritionist
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TriathlonRaceClinic:Participant’sHandbookCopyright©2016byTanyaDeeks
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1.Introductions2.Outlineofday
Time Topic Page
8:00-9:00 SwimSession 13
9:30-10:00 Welcome/TheSportofTriathlon 3
10:00-10:30 Do’sandDon’tsofTriathlon 5
10:30-11:00 BasicsofTrainingandNutrition 8
11:00-12:00 RunTechnique 16
12:00-12:30 LUNCH
12:30-2:00 BikeSkillsorMaintenance 15
2:00-4:00 RacePreparationandTransitionPractice 17
4:00–4:15 WrapUpandQuestions
3.Objectivesofday
NOTES:
SECTION1–OVERVIEWOFTHEDAY
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1.TheBasics Sports
Traditional=swimming,cycling,runningNon-traditional=skiing,canoeing,kayaking,etc
Types Cross/OffRoadTriathlon(swimming,mountainbiking,trailrunning) Indoor(Closedinspace–swimmingpool,cyclingtrack&runningtrack) TeamandRelay Paratriathlon WinterTriathlon(running,mountainbiking,crosscountryskiing)
Distances
Classification Swim Bike Run
Super-Sprint 375m 10km 2.5km
Sprint 750m 20km 5km
Olympic/Standard 1500m 40km 10km
Half-Iron 2000m 90km 21km
LongDistance 3000m 120km 30km
Iron 3800m 180km 42.2km
SECTION2–THESPORTOFTRIATHLON
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2.RequiredEquipment
Sport Basic Advanced TrainingTools
Swim
GogglesCapSwimSuit
TrispecificWetsuitSkinsuit/SpeedsuitNeopreneCapNeoprenesocks*
Kick/FlutterBoardPullBouyPaddles(nowriststrap)Fins
Bike
Bike(fitsandinproperworkingorder)Helmet(certified)ClosedtoeshoesCyclingShortsCyclingJerseyGlovesSocks(optional)SunglassesWaterbottle(s)SaddlebagwithtoolsPump(floorandframe)LubePhone(trainingonly)
TribikeTrisuitAerohelmetCyclingshoesBikecomputerCliplesspedalsCO2cartridges& adapterExtratubes/tiresRacingwheelsSportfoodanddrinkRoadID
TrainerPowermeter
Running
RunningshoesSocksShortsT-shirtHatWatchPhone(trainingonly)
RunningComputerFuelBelt/BottleCarrierRoadIDSportFoodandDrink2-3pairsofrunning shoes
Other
RacebeltTri/transitionbag
*themajorityofracesdonotallowthese,usuallyonlywhenthewaterisextremelycold.
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3.RulesKnowingtherulesistheathlete’sresponsibility.Takingabitoftimetoreadandunderstandtherulescanmakethedifferencebetweenagoodraceandanembarrassingordeal.ThekeyrulesthatallracersshouldknowarelistedinAppendixI.Alistofallrulescanbefoundat:http://www.triathlonontario.com/rules-s14033
GeneralConductofAthletes:
• Practicegoodsportsmanshipatalltimes• Beresponsiblefortheirownsafetyandthesafetyofothers• Know,understandandfollowtheITUCompetitionRules• Obeytrafficregulationsandinstructionsfromraceofficials• Treatotherathletes,officials,volunteers,andspectatorswithrespectsandcourtesy• Avoiduseofabusivelanguage• InformaTechnicalOfficialafterwithdrawingfromtherace
GeneralRules:
• Allathletesmusthavetheirhelmetsecurelyfastenedfromthetimetheyremovetheirbikefromtherackatthestartofthebikeleg,untilaftertheyhaveplacedtheirbikeontherackatthefinishofthebikeleg.
• Athletesmustuseonlytheirdesignatedbikerackandmustracktheirbike.• Athletesmustensureallunusedpersonalequipmentstayswithintheirtransition
areaspaceandnotplacedonthefieldofplayorplacedinthespaceofanotherathlete.
• AthletesmustnotimpedetheprogressofotherathletesintheTransitionArea.• AthletesmustnotinterferewithanotherathletesequipmentintheTransitionArea• CyclingisnotpermittedinsidetheTransitionArea.• Athletesmustmounttheirbikesafterthemountlineandbeforethedismountline.• Nudityorindecentexposurecanbeentertainingandfunbutisforbidden.
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4.The3Sports Swim:Youcan’twintheraceintheswimbutyoucanloseit!
• Theswimwillsetyouupfortherestoftherace.• Befamiliarwiththecourse-#ofloops,buoysonleftorrightside,spottingpoints.• Exitingtheswimfeelingpositivecansetthetonefortherestoftherace.• Ifyouareuncomfortablewithamassstartorahecticstart,thenstayatthebackof
yourwave.• Setacomfortablepaceanddon’tworryaboutanyoneelsearoundyou.• Swimmingisoneplacewhereyoucandraft.Findapairoffeetthat’sgoingslightly
fasterthenyouandpullinbehindandenjoythedraft.Youcouldsave18%-25%ofenergy!Draftwhenyoucanbutrememberto…
• Relyonyourown“spotting”.Followingsomeoneelsecouldleadyouoffcourse.• Ifyoufeelanxious,swimtothesideoftheswimminglineandstop.Youcanrestata
buoyifneededorastationaryboat.Breathe,relaxandwhenyouarereadystartswimmingagain.
• Enjoytheswimandthecoolwater;you’llmissitlateronwhenitgetshot!
Bike:Thelongestportionoftheraceindistanceandtime.• Yourbikeportionwillimpactonyourrun.• Havearealisticgoalpace/heartrateandstickwithit.• Properfuellingisessential.• Goodbikehandlingskillsandbikemaintenancewillminimizecrashesand
mechanicals.• Ifthecourseishilly;trainonhills.• Knowthecourse.Drivethecourseifyoucan’trideitbeforehand.Knowwhatthe
climbsarelikeandwhatthecornersarelike.Ninetypercentofthetimeifthereareclimbstherearefastcorners.Don’tgetcaughtoffguard.
• Donotstartofftofastorinatoohardofagear;thatwillprovefatallaterinthebikeportionorontherun.
• Spinningatahighcadence(80-90rpm)willhelpsaveyourlegsfortherunandismuchmoreefficientthanpushingahighgear.
Run:Thehardestportionoftherace.• Maintainahighcadenceandlightfeet.• Donotstartouttoofast.Haveagoalpace/heartrateandstickwithit.• Useyourarmstohelppropelyouforwardandmaintainapowerfulrhythm.
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Transitions: SwimtoBike:Findingyourlandlegs.
• Duringthelast100metersoftheswimstartkickingmorevigorouslytogetthebloodpumpingthroughyourlegsandgetthemwarmedupandreadytouse.
• Youmayfeeldizzyaftertheswim,especiallyifthewateriscold.Takeiteasy,walkitoutuntilyoufeeloktorun.Don’tpushyourself.Ifyoucan,practiceexitingduringyouropenwaterswimpractice.
• Aftertheswim,yourbodyhaslostglucose,timetorefuelbutonlyifyourstomachissettled.
• Becarefulleaning/bendingoverinTransition–youmightbecomelightheaded.Useyourbiketosteadyyouifneedbutdon’tputallyourweightonyourbike.
• Donotsitdown!Thisisunnecessaryandcantakesignificantmoretime–aswellyourlegscouldcrampup.
• Startoffwithaneasiergearandspinoutyourlegstogetusetothenewmusclesandsport.
BiketoRun:Runningwithcementinyourshoes.• Makesureyoufuelledproperlyonthebike–youwanttostarttherunwithafull
tanknotanemptyone.• Inthelast5-10minutesofthebikeportion,shiftintoalowergearandspinthelegs
atahighercadencetoflushoutanylacticacidandtoloosenupthelegs.• Startrunningslowly–donotspringoutoftheT-ZonelikeanOlympicsprinter.
Althoughitwillfeelgreattobeoffthebikeandonthelastlegoftherace,startingouttoofastwillensureadebilitatingbuildupoflacticacidandcouldcauseseriouscramping.
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5.Nutrition Threekeymacronutrients: Carbohydrates:Thebody’sfirstchoiceforenergy Protein:Thebody’srepairman Fats:Sourceoffuelforenduranceactivities.SaturatedandTransfattyacidsshould
beavoidedbuthealthyfats(omega-3fattyacids)arerequiredbythebody.
FollowingCanada’sFoodGuideisagoodstart.Themoreintenseyourtrainingisthemoreyou’llneedtoadaptyourdailynutrition.Somekeythingstoremember:
• Twokeycomponents:a)Eatingtotrain–theharderyoutrainthemoreimportantyoureatinghabitsare.b)Eatingtorecover–toensureyouachievemaximumbenefitsfromyourworkoutandrecoverproperlybeforeyournextworkout.
• Eatingisaboutwhen,whatandhowmuch,butitalsomustmeettheneedsoftheindividual.Whatworksforonepersonmightnotworkforanother.
• Ensuringyourbodyhasenoughoftherightvitaminsandmineralsisimportanttoyouroverallhealth.
• Thingstoconsider:a)Nutritionalgoals:eatinghealthier,moreveg/fruits,specialdietaryneeds,etc.b)Overallgoals:loseweight,goharder/faster,etc.c)Overallhealthandmedicalconditions:overweight,diabetic,highcholesterol,glutenintolerance,dairyintolerance,etc.
d)Lengthofraceyou’retrainingfor.• RaceFuelling:Fuellingfor3sports,3differentusesofyourmuscles,3different
stages.Duringarace,nutritionismorecomplexwith3sports.Howyoufuelbeforetheracewilldictateyourswim,whichwillimpactonyourbikesegment.Fuellingduringthebikesectioniscriticalforthebikeaswellasinpreparationfortherun.Yourfuellingonthebikewillimpactyourrunperformance.
• SportsDrinks:stayawarefromsugarbaseddrinkssuchastheoriginallineofGatoradeorPowerade.Usesportdrinksthathavebothsimpleandcomplexcarbohydratesaswellforlongerdistancessomeprotein.GU,Infinite,Accelerade,PowerBar,Shakleeallhavegoodproductlines.
• EnergyFood:Withsuchahugevarietyofenergyfoodstochoosefrom,theathletehastheluxuryoffindingaproductthatmeetstheirnutritionalneedsaswellaspreferredtaste.Excellentproductlinesinclude:GU,PowerBar,HoneyStinger,CliffandEnervit.Somehavecaffeineandsomehaveextraelectrolytesorprotein.
• Electrolytes:Electrolytesarecomprisedofkeymineralssuchassodium,potassium,magnesiumandcalcium.Maintainingyourelectrolytebalanceisimportant.The
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moreyousweatorthelongerthedistanceyoutrain/race,themoreattentionyouneedtoputonyourelectrolyteintakeandloss.Crampingisoftencausedbyadeficiencyinwater,oroneofthekeycomponentsofelectrolyteslistedabove.Forlongdistanceraces(1/2IronandIrondistance)supplementalelectrolyteintakeisrecommendedformostathletes.
• Water:Eatthefruitnotthejuice,soda/popisfullofchemicalsandsugar–you’rebodyifmadeupmostlyofwaterthereforedrinkwater.
6.TrainingPlans Trainingplansshouldbebasedon…
• athlete’shistoryandfitnesslevel,• racedistancesandschedule• racegoals• athlete’sstrengthsandweaknesses• athlete’savailabletrainingtime• work/familyobligations
Somekeypoints:
• traintomaintain=2timesperweek• traintoimprove=minimum3timesperweek• restdaysarejustasimportantastrainingdays• eachworkoutshouldhaveagoal• trainincycles(cycleswithintheyear,themonth,theweek)• theolderyougetthelongerittakestorecover• keyalogofyourworkouts(distance,hr,howyoufelt,performance,weather,
fuelling,etc)
Therearelotsofbooksandwebsitesdedicatedtotrainingplans.IhavefoundthebestbookisTheTriathlete’sTrainingBiblebyJoeFriel.Therearecountlessnumberofon-linetrainingwebsitesofwhichthemajorityaregenericplansbasedonracedistance.Formaximumbenefitatriathloncoachisrequired.
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NOTES:
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Yourbikeandothergeararethetoolsofthesport.Likeallgoodcraftsmenwhorelyontheirtoolsfortheirtrade,maintainingyourtriathlontoolsintopworkingorderisessentialforpropertrainingandsuccessfulracing.Wellmaintainedgearwill:
• allowyoutofocusonyourtrainingandracingandnotworryaboutgear;• ensureyourgearisworkingproperlytogetthemostspeedandperformancefrom
yourgear;• minimizetheriskofamechanicalproblemduringtrainingandracing;• minimizeexpensiverepairsandtimeinthebikeshop;• helptolengthenthelifeofyourgear.
PartsoftheBike
SECTION3–BIKEMAINTENANCE&EQUIPMENTCARE
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Sport Tool RequiredMaintenance
Swim Goggles Lensesarecleanandscratchfree,strapsareingoodshape.
Bathingsuit Washwithlightsoapbyhand,neverinthedryer.
Wetsuit RinseincleanwateraftereveryuseWashperiodicallywithwetsuitspecificsoap.Checkperiodicallyfortearsandholes(useonlywetsuitcementtorepairdamage)
Bike Bike Cleanandinspect.LubingTirePressureBasicBikeMaintenanceOverhaul Checkframe(cracks,scratches,dents,etc) Checktires/wheels(flatspots,wear,rips,tears,tight spokes,etc) Checktightnessofscrews(carefulnottoovertighten!) Checkgearshiftingandadjustifnecessary Checkbrakesandadjustifnecessary CheckpedalsfortightnessChangingatireNothingloosehangingaround(cables,wires,fastenersetc)Chain(monitornumberofkilometres,replaceevery2000k)
Shoes KeepcleantoavoidrubbingorsoresfromroadgritCheckandtightencleats
Helmet Cracks–alwaysreplaceafterahardcrashKeepoutofheat&directsun
Extratube/tire KeepcleananddryIfold,verifythatitisstillingoodworkingorder
Bottles Bewareofgrungies!–Alwayswashoutyourbottlethoroughly–seethroughbottlesarethebest.
Run Shoes Ideallyalternate2pairsatatimeAllow48hoursforcushiontodecompressMonitorwearofsolesKeepcleansodirtwon’tgiveyoublistersorsores
Bottles Bewareofgrungies!–alwayswashoutyourbottlethoroughly–seethroughbottlesarethebest.
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Swimmingisthemosttechnicalofthe3sportsoftriathlon.Itcantakemonthsorevenyearstogainanysubstantialspeedinthepool.Learningtoswimefficientlyisthemostimportantthingyoucanfocuson.Finetuneyourtechniqueandthespeedwillfollow.Commonchallenges:Nervousoruncomfortableinthewater:Manypeoplefeelunnaturalinwaterwhichcanleadtostressandpanic.Thiscanalsoleadtopoortechniqueandbadswimminghabitswhichwillonlycompoundtheproblem.
Tip:Don’trushit;takethetimetolearntoswimproperly.Joinamastersswimteam,alearntoswimprogramorreadsomegreatbooksdesignedtohelpadultslearntoswimmoreeffectivelyorspendsometimewithacoachforsomeoneononesessions.
Unabletoglidethroughthewater.Manyathletesfindtheirfeetarelowerinthewaterthantheirtorso.Thiscreatesdragandslowstheswimmerdown.Learningtoswimhorizontallyisakeysteptobeingstreamlineinthewater. Tip1:Ifyourfeetdragbelowthewaterlinethinkofpushingyourchestdowntothebottom
ofthepool–thiswillusuallyaligntheswimmertoamorehorizontalposition. Tip2:Thinkofswimmingthroughanarrowpipethatisonlybigenoughforyourbodytofit
through.Thinkstraightandcompactlikeanarrow. Tip3:Whileswimminglookdirectlydowntothebottomofthepool(althoughdolookup
everyfewstrokestoensureyoudon’thitanything).Thiswillhelptoalignthebodytoamorehorizontalposition.
Armrotationistoofast:Manyswimmersequatespeedwiththespeedofrotationofthearms.Thiscancausetheswimmertoswimmorelikeaneggbeaterthanasmoothsleekfishthroughthewater.Slowitdown.Thinkofglidingthroughthewater.Reachforwardwitheverypulloftheoppositearmandenjoythatstretchandglide.
Tip1:Countthenumberofstrokesittakestocomplete25meters.Aimforfewerthan22stokesper25meters.
SECTION4–SWIMTIPS
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Tip2:Onceyougetyourstrokedownplay“swimminggolf”.Combinethetimeandthenumberofstrokecountsittakesyoutocompleteeither25or50meters.Thatisyourscore.Workonloweringthatscorethroughacombinationofloweringyourstrokecountandincreasingspeed.
Handcrossestoofarwhenenteringthewater.Asthehandentersthewateritshouldbeinlinethearmsshoulderandshouldnevercrossovertothesideofthebody.Whenthishappensyoulooseforwardmomentumasyoumoveyourarmbackacrossyourbodytocorrectthismisalignment,wastingpreciousenergyandspeed.
Tip1:Thinkwide,almosttoowide.Ifyouareacrosser,overemphasisingtheneedtogowideusuallywillusuallyputyourhandintherightposition.
Tip2:Swimwithyourheadupandwatchwhereyourhandentersthewater.Learningto
swimwithyourheadupisacriticalskillforlearningtosightbutitcanalsoteachyousomuch.
Tip3:Swimone-armdrills.Swimthelengthofthepoolwithonlyyouleftarmkeepingyou
rightarmsstretchedoutstringinfrontofyoualignedwithyourrightshoulder.Concentrateonthehandpositionasitentersthewater.Dothesamewiththeoppositearm.
Kickingfromtheknee.Thepowerofthekickcomesfromyourtorsoandhipjoint,notyourknees.
Duetotheresistanceofthewatertherewillbeanaturalbendtothekneebutthisshouldbeminimalandthelegsshouldbeastraightaspossiblestretchingyourtoesstraightoutbehindyou.
Tip:Ifyourbackisok,useasmallflutterboardheldoutinfrontofyouwithyourarms
stretchedandpractisekickingfromthehip.Thinkofkeepingyourlegsasstraightaspossiblepointingyourtoestowardsthebackwall.Tuckinyourstomachanduseyourcorestrengthtopoweryourlegsfromyourhips.
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Beingcomfortableonthebikewithgoodbalanceandgoodbikehandlingskillswillkeepyousafeandfast.Poorbikehandlingskillsresultsincrashesand/orslowraces.
**beforeridingalwayscheckoveryourbike**
BasicBikeRiding:
- Cadence(80-90rpm)- Lightgriponbars- Bendattheelbows- ReadyPosition–balancecentered,
loosearmsandlegs,slightbendinelbowsandknees,fingersoverbrakelevers
- Communications(signals)- Alwaysbeawareofyourenvironment,
trafficandsurroundingridersKeyBikeHandlingSkillsforTriathletes
- Braking(front,rear,bothbrakes)- Straightlineriding- Cornering- ShoulderCheck- Drinking- Descending
NOTES:
TimeToBeCompletelySafe.
Tirepressure,Truenessofwheels,
Braking,Computerworking.
Shifting,
SECTION5–BIKESKILLS
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Properrunningformcansaveyoufrominjuriesandmakeyouafastrunnerbybeinganefficientrunner.RunningDrills
- Bodyposition(armsnotcrossingbodyandrelaxed,headhighandstraight,chestoutandshouldersback,hipsangledabitforward,footfall–balloffoot/centeroffoot)
- A(kneeraises),B(stridingoverbarrier),C’s(buttkicks)- Cadence(90ishrpm)- Usingyourarmsaspropulsion(uphill,whentired,regainpropercadence)- Breathing(pushbreathout)- Runninguphill(shortenstride,rollovertoesandpushoff,leanforwardabit)- Runningdownhill(freespeed!–heelshigh,don’tleantoofarback)
Stretching Before–activestretching After–longer,slowerstretches
NOTES:
SECTION6–RUNTECHNIQUE
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Nevertryanythingnewonraceday–notclothes,shoes,food,gear–nothing!
Racedaynutrition:ü Yourracedaynutritionshouldbetried,testedandconfirmedmonthsorweeksbefore
therace.Whatyouplanonusingshouldbeusedfortrainingleadinguptotherace.ü Alwaysbringtotheracewhatyouneed,donotassumeyoucangetyourspecifictype
offoodordrinkattheracelocation. Whattobring:
ü Ifyouknowyouneeditbringit,Ifyouthinkyouneeditbringit.ü Ifyoudon’tthinkyouneeditbutyourguttellsyouotherwise–bringitandkeepitin
thecarü Bringextrawheels,goggles,tubes,contactlenses,sunscreen,etc
Coursefamiliarization:
ü Drivethebikecourseandruncourse.ü Swimcourse:buoysonleftorright,spottingoptions.ü SwimexitandruntoT-zone–checktheconditionofground,distancefromthewater
toT-zoneü LearntheT-zonelayout–whereyourrackis,entrancesandexits,etcü Howmanyandhowfrequentarethefeedstations,whataretheyserving?ü Howmanylaps/loopsarerequiredforeachsport?Youareresponsibleforknowingthe
courseandthenumberoflaps.T-zonesetup:
ü Determinehowyouwillsetupyourspacebeforetheraceandpractice.ü Useonlyyourspace.Berespectfulofyourneighbours.ü Meetyourneighbours.ü OnlybringintheT-zonewhatyoureallyneed–leaveeverythingelseinthecarorin
abagatasafeplacealongtheT-zonefence)ü Bikeshouldbeineasy/mediumgear.ü Labelallyourgear.ü Pumpupyourtyresthemorningoftherace.
SECTION7–RACEPREPARATION
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Dress:ü Bodyglidefirst,thenthewetsuit.ü Bodymarkingfirstthensunscreen.ü Wearracegearunderwetsuit.û Don’ttrytoputaracetoponaftertheswim.
Transitioningbetweensports:
ü Don’tsitdown!ü Ifyouaretouchingyourbike,yourhelmetbetterbeonandbuckled!ü Bequick,butthinkitthrough,youdon’twanttoforgetanything.ü Takethetimetomakesureyourshoesareonproperly.ü Nevertrytoputonclotheswhenyouarewet.ü Alwaysusearacebelt–backforthebikeandfrontfortherun.ü Keepyourgearinyourarea.
OtherTips:
Electricaltape-racebelt/number&timingchip Nosunscreenonbackofshoulders–allowtosweat Markbottlesforlongraces Setwatch/computertimerfordrink/eat
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NOTES:
SECTION8–TRANSITIONPRACTICE
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Books,websites,magazines.Triathlon:JoeFriel,TheTriathlete’sTrainingBible,2004PaulHuddleandRochFrey,IronmanStarttoFinish:24weekstoanendurancetriathlon,2004ChrisCarmichael,Time-CrunchedTriathlete,2010Swimming:TerryLaughlin,TotalImmersion,TheRevolutionaryWayToSwimBetter,FasterandEasier,1996Running:JohnStanton,RunningStarttoFinish,2007BikeMaintenance:LennardZInn,ZINNandtheArtofRoadBikeMaintenance,2009Nutrition:ChrisCarmichael,FoodForFitness,2005ChrisCarmichael,FitnessCookbook,2006RickGallop,TheGIDiet,2011DanielGasteluandDrFredHatfield,DynamicNutritionforMaximumPerformance,2002BijuThomasandAllenLim,FeedZonePortables,2015MentalTraining:TerryOrlick,InPursuitofExcellence,HowtoWinInSportAndLifeThroughMentalTraining,2008Websites:slowtwitch.combeginnertriathlete.comtrinewbies.comxtri.comtrifuel.cominsidetri.comtrifind.comMagazines:Triathlete(triathlete.com)InsideTriathlon(triathlete.com)TriathlonMagazineCanada(triathlonmagazine.ca)
SECTION9–RESOURCES
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SwimRules:
• Athletesmayuseanystroke.Theymayalsotreadwaterorfloat.• Athletesmustfollowtheprescribedswimcourse• Athletesmaystandonthebottomorrestbyholdinganinanimateobject,suchasa
buoyorstationaryboat• Inanemergency,anathleteshouldraiseanarmoverheadandcallofassistance.
Onceofficialassistanceisrendered,theathletemustretirefromthecompetition.• Anathletemustweartheswimcapprovidedatalltimesduringtheswim,Ifan
athletedecidestowearadditionalswimcaps,theoneprovidedbytheracemustbetheexternalone
• Gogglesandnoseclipareallowed• Onlycertifiedwetsuitsareallowedwhenwetsuituseispermitted.(AppendixHfor
moredetails)• Athletesmustnotuse:artificialpropulsionsdevices,floatationdevices,gloves/socks,
wetsuitsexceeding5mm,wetsuitbottomsonly.CyclingRules
• Anathleteisnotpermittedto:blockotherathletes,cyclewithabaretorsoandmakeforwardprogresswithoutbeinginpossessionofthebike.
• Athletesmustobeythespecifictrafficregulationsfortheevent,unlessaTechnicalOfficialadvisesotherwise.
• Theremustbeabrakeoneachwheel• Helmetsmustbeapprovedbyanationalaccreditedtestauthority• Helmetsmustbesecurelyfastenedatalltimewhentheathletesisinpossessionof
thebike• Illegalequipmentincludes:Headphoneofheadsets,glasscontainers,mobilephones
oranyotherelectronichearingcommunicationsdevices.• Draftingisillegalforallagegrouptriathlons• Draftzone:3meterswide,12meterslong• Onceenteredthedraftzoneandathletehas20secstopasstheotherathlete• Anathletemayenterthedraftzoneif:theathleteentersforpurposesofpassing,for
safetyreasons,100metersbeforeandafteranaidstation,atanacuteturn,atthediscretionoftheracedirector.
• Anathleteispassedwhenanotherathlete’sfrontwheelisaheadoftheirs.Onceovertakenanathletemustmoveoutofthedraftzonewithin5seconds.
APPENDIXI–KEYRULES
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• Athletesmustkeeptotherightofthecourseunlesspassing.• TechnicalOfficialwillnotifytheathleteswhodraftthattheyaresubjecttoatime
penalty.TheathletemustthenstopinthenextPenaltyBoxandmuststaythereforthespecifiedtime(1minforsprint,2minsforOlympicand5minsforLongdistance).TwopenaltiesandyouaredisqualifiedinanOlympicdistancerace,3penaltiesforalongdistance.
RunningRules• Athleteswillrunorwalk,notcrawl.• Athleteswillnotrunwithabaretorso,withoutshoesorrunbarefoot.• Athleteswillnotrunwithabikehelmeton• Athletesarenottobeaccompaniedbyteammembers,teammanagersorother
pacemakersonthecourse.• Illegalequipment:headphonesorheadsets,glasscontainers,mobilephonesorany
otherelectronichearingcommunicationsdevices.
TriathlonOntario=http://www.triathlonontario.com/TriathlonCanada=http://triathloncanada.com/InternationalTriathlonUnion=http://www.triathlon.org/
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APPENDIXII–Tanya’sTriLists
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NOTES:
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NOTES:
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NOTES: