TRIATHLON FOR LADIES

3 DISCIPLINES:

• SWIM

• BIKE

• RUN

What is the distance of a triathlon?Sprint (short distance, often called “short course”)

200-750 yds6-15 miles2 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 miles56 miles13.1 miles (half marathon)

(Full) IRONMAN (really long distance. “140.6”)2.4 miles112 miles26.2 miles (marathon)

1. Swim Goggles or Mask

2. Bike/Pump Tires

3. Helmet

4. Water bottle and Water bottle cage

5. Running shoes

6. Courage to wear spandex in Public

Look Like a Triathlete

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

7. Athena division

Triathlete Talk Glossary

1. “A” Race2. Aero Bars3. Brick Workout4. Bonking (“Hitting a wall”)5. Compression Gear6. “On Your Left!”7. Cycling shoes/Types of Pedals8. Wedge Pack/Bento Box9. Race Age/Wave10.Duathlon/Aquabike

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.)

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 )

Running• Local school track• On post golf course route (2.15 mi loop)

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!

Upcoming Sprint Triathlonswww.trifind.comEach $ = approx $45USAT Adult annual fee $45 or $12 one dayYouth annual fee $15 or $10 one day

May 4th -2013 CGSC Sprint Triathlon ($)Swim 200 yds, Bike 13 miles, Run 3.1 miles.Registration fee

May 19th– Kansas City Triathlon ($$-$$$)Longview Lake, Lee’s Summit MOSprint and OlympicRegistration fee plus USAT fee

May 19th– Kansas 5i50 ($$-$$$)Clinton Lake, Lawrence KansasSprint and OlympicRegistration fee plus USAT fee

June 2nd – Omaha Women's Triathlon ($$)Lawrence Youngman LakeSwim 750 m, Bike 20k, Run 5kRegistration fee plus USAT fee

July 27th -Win For KC Women's Triathlon ($$)As of Feb 22, Wait List ONLYSmithville Lake, MissouriSwim 500m, Bike 10 miles, Run 5kRegistration fee plus USAT fee

Sept 14th - Olathe Women’s Medical TR ($$) Kill Creek Park, Olathe, KS Swim 500m, Bike 10.6 mi, Run 2.6miRegistration fee plus USAT fee

Topic Name emailSwim diagnostic & basic skills (I)

Advanced Swim workouts (II)Open Water Swimming (III)

Joanie Hurst

George Hodge

joaniefit@hotmail.com

info@leavenworthtriclub.com

BikesBrendan Sheehan(Owner - Santa Fe Trails Bike Shop. 419 Delaware St)

SheeBhans@aol.com(913) 682-2444 http://santafebikes.com

Individual Coaching Bob Garven info@leavenworthtriclub.com

Massage Therapy (Deep Tissue) Deenise Thorsen YouKneadMe1@aol.com

“Girl stuff” questionsVan (“Vahn”) BertJolene Hodge Jackie Kennedy

ladies@leavenworthtriclub.com

CGSC Triathlon (4 May 2013) George Hodge info@leavenworthtriclub.com

Who do I ask about…?

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)

Questions?

SPECIAL THANKS TOLeavenworth Riverfront Community

CenterSanta Fe Bike Shop

Five Trails Half Marathon/10KGenesis Health Club