Triathlon Race Clinic - Unleash The Beast MultiSport...

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

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page1

TriathlonRaceClinic 2016

TriathlonRaceClinic:Participant’sHandbookCopyright©2016byTanyaDeeks

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page2

TriathlonRaceClinic 2016

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

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page3

TriathlonRaceClinic 2016

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

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page4

TriathlonRaceClinic 2016

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.

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page5

TriathlonRaceClinic 2016

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.

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page6

TriathlonRaceClinic 2016

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.

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page7

TriathlonRaceClinic 2016

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.

NOTES:

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page8

TriathlonRaceClinic 2016

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

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page9

TriathlonRaceClinic 2016

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.

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page10

TriathlonRaceClinic 2016

NOTES:

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page11

TriathlonRaceClinic 2016

Yourbikeandothergeararethetoolsofthesport.Likeallgoodcraftsmenwhorelyontheirtoolsfortheirtrade,maintainingyourtriathlontoolsintopworkingorderisessentialforpropertrainingandsuccessfulracing.Wellmaintainedgearwill:

• allowyoutofocusonyourtrainingandracingandnotworryaboutgear;• ensureyourgearisworkingproperlytogetthemostspeedandperformancefrom

yourgear;• minimizetheriskofamechanicalproblemduringtrainingandracing;• minimizeexpensiverepairsandtimeinthebikeshop;• helptolengthenthelifeofyourgear.

PartsoftheBike

SECTION3–BIKEMAINTENANCE&EQUIPMENTCARE

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page12

TriathlonRaceClinic 2016

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.

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page13

TriathlonRaceClinic 2016

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

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page14

TriathlonRaceClinic 2016

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.

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page15

TriathlonRaceClinic 2016

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

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page16

TriathlonRaceClinic 2016

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

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page17

TriathlonRaceClinic 2016

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

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page18

TriathlonRaceClinic 2016

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

NOTES:

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page19

TriathlonRaceClinic 2016

NOTES:

SECTION8–TRANSITIONPRACTICE

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page20

TriathlonRaceClinic 2016

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

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page21

TriathlonRaceClinic 2016

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

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page22

TriathlonRaceClinic 2016

• 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/

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page23

TriathlonRaceClinic 2016

APPENDIXII–Tanya’sTriLists

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page24

TriathlonRaceClinic 2016

NOTES:

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page25

TriathlonRaceClinic 2016

NOTES:

U n l e a s h T h e B e a s t M u l t i s p o r t C o a c h i n g – u n l e a s h t h e b e a s t . o r g

Page26

TriathlonRaceClinic 2016

NOTES: