Welcome to NTP 2012
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Welcome to NTP 2012Welcome to NTP 2012
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Triathlon 101 Clinic - Agenda
Triathlon 101 Clinic - Agenda
Co-LeadersFour Pillars of TriathlonHeart Rate TrainingClinic ScheduleWebsite/Forum/NewslettersMentorsThe big deal: the triathlonQ & A
Co-LeadersFour Pillars of TriathlonHeart Rate TrainingClinic ScheduleWebsite/Forum/NewslettersMentorsThe big deal: the triathlonQ & A
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Your 2012 NTP Co-Leaders
Your 2012 NTP Co-Leaders
Casey CreechBryan FrankWill Grant
Casey CreechBryan FrankWill Grant
Rachel MagnusTravis SiehndelPam Simmonds
Rachel MagnusTravis SiehndelPam Simmonds
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Four Pillars of Triathlon
Four Pillars of Triathlon
TrainingEquipmentNutrition / HydrationRest & Recovery
TrainingEquipmentNutrition / HydrationRest & Recovery
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Pillar 1 - TrainingPillar 1 - Training
ConsistencyGoal of program is to get you working out regularly in all 3 disciplines
FlexibilityIf you need to move a workout, do so!
PurposefulnessEach workout is intended to provide you with the endurance and skills to complete your first triathlon
ConsistencyGoal of program is to get you working out regularly in all 3 disciplines
FlexibilityIf you need to move a workout, do so!
PurposefulnessEach workout is intended to provide you with the endurance and skills to complete your first triathlon
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The 10% RuleThe 10% Rule
Never increase training volume by more than 10% per week
The training plan follows this rule which is why the workout times might seem strange
Never increase training volume by more than 10% per week
The training plan follows this rule which is why the workout times might seem strange
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Sprint - Month 1Sprint - Month 1
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Olympic - Month 1Olympic - Month 1
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Training SuggestionsTraining Suggestions
If you move workouts around, spread the disciplines out
You may need to skip a workout, that is okay. Do not skip too often
10 minute rule can be usefulEven if you do not do the whole workout, the most important aspect is just getting out there
Listen to your body!
If you move workouts around, spread the disciplines out
You may need to skip a workout, that is okay. Do not skip too often
10 minute rule can be usefulEven if you do not do the whole workout, the most important aspect is just getting out there
Listen to your body!
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Training SuggestionsTraining Suggestions
SwimDrillsIntervals
Typical:10% warmup20% drills60% main set
10% cool down
SwimDrillsIntervals
Typical:10% warmup20% drills60% main set
10% cool down
BikeSpin sessions
DrillsIntervals
Just ride!
BikeSpin sessions
DrillsIntervals
Just ride!
RunTrackHillsJust run!
RunTrackHillsJust run!
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Pillar 2 - EquipmentPillar 2 - Equipment
The VERY Basics -
Swim (swimsuit, goggles, pool)Bike (bicycle, helmet, pedals, shorts, road)
Run (shoes, path)…stay away from cotton
The SPECIFICS at the Gear Clinic
The VERY Basics -
Swim (swimsuit, goggles, pool)Bike (bicycle, helmet, pedals, shorts, road)
Run (shoes, path)…stay away from cotton
The SPECIFICS at the Gear Clinic
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Pillar 3 - Nutrition / Hydration
Pillar 3 - Nutrition / Hydration
Caloric intakeFluid intake (ALWAYS have water available)
Performance foodsPerformance drinks
The SPECIFICS at the Nutrition Clinic
Caloric intakeFluid intake (ALWAYS have water available)
Performance foodsPerformance drinks
The SPECIFICS at the Nutrition Clinic
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Pillar 4 - Rest & Recovery
Pillar 4 - Rest & Recovery
1 to 2 days of rest per weekActive recoveryEating right for recovery
The need for sleep…… and a life!
1 to 2 days of rest per weekActive recoveryEating right for recovery
The need for sleep…… and a life!
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Heart Rate TrainingHeart Rate Training
Training program is heart rate basedEach workout is noted with “Zones”
Methods to determine zones:Max heart rateRate of perceived effort/exertion
Training program is heart rate basedEach workout is noted with “Zones”
Methods to determine zones:Max heart rateRate of perceived effort/exertion
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Max heart rate:Max heart rate:
Many methods to determine
The simplest:220 - (your age) = your max heart rate
The most accurate:VO2 max testing (costs money)
Many methods to determine
The simplest:220 - (your age) = your max heart rate
The most accurate:VO2 max testing (costs money)
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Heart rate zonesHeart rate zones
Zone 1: 50-60% of Max HRZone 2: 60-70% of Max HRZone 3: 70-80% of Max HRZone 4: 80-90% of Max HRZone 5: 90-100% of Max HR
Zone 1: 50-60% of Max HRZone 2: 60-70% of Max HRZone 3: 70-80% of Max HRZone 4: 80-90% of Max HRZone 5: 90-100% of Max HR
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Heart rate zonesHeart rate zones
Zone 1: active recoveryZone 2: light aerobic trainingZone 3: intensive endurance training
Zone 4: anaerobic threshold endurance training
Zone 5: all-out (will not be used in this training program)
Zone 1: active recoveryZone 2: light aerobic trainingZone 3: intensive endurance training
Zone 4: anaerobic threshold endurance training
Zone 5: all-out (will not be used in this training program)
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Rate of perceived effort (RPE)
Rate of perceived effort (RPE)
Zone 1: very very light level of effort
Zone 2: very light to fairly light level of effort
Zone 3: “comfortably challenging,” conversations slight difficult
Zone 4: pace approaching what you would do for all out run for one hour
Zone 5: you’ll probably want to hurl at the end (we won’t be doing this level)
Zone 1: very very light level of effort
Zone 2: very light to fairly light level of effort
Zone 3: “comfortably challenging,” conversations slight difficult
Zone 4: pace approaching what you would do for all out run for one hour
Zone 5: you’ll probably want to hurl at the end (we won’t be doing this level)
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Heart Rate TrainingHeart Rate Training
You do not need a heart rate monitor if you use RPE, but monitors are helpful
Check your ego at the door, Zone 1 is VERY slow but these workouts are designed to increase your efficiency for future workouts
You do not need a heart rate monitor if you use RPE, but monitors are helpful
Check your ego at the door, Zone 1 is VERY slow but these workouts are designed to increase your efficiency for future workouts
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2012 NTP Clinics Overview
2012 NTP Clinics Overview
Gear ClinicBike BuyingSwim TechniqueStrength Training & StretchingNutritionRunning GaitBike Maintenance & HandlingTransitionOpen Water SwimmingPre-race Jitters
Gear ClinicBike BuyingSwim TechniqueStrength Training & StretchingNutritionRunning GaitBike Maintenance & HandlingTransitionOpen Water SwimmingPre-race Jitters
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2012 NTP Clinics2012 NTP Clinics
Gear Clinic - Sunday, Feb 5Swim Clinics - (3 each day)
Saturday, Feb 11 (1 will be a beginner clinic)
Sunday, Feb 12
Gear Clinic - Sunday, Feb 5Swim Clinics - (3 each day)
Saturday, Feb 11 (1 will be a beginner clinic)
Sunday, Feb 12
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2012 NTP Clinics2012 NTP Clinics
Bike Buying Clinics -Saturday, Feb 18 (DC - Dupont)Saturday, Feb 25 (Bethesda)Sunday, Feb 26 (Arlington)
Running Gait ClinicsSunday, Mar 4 (Arlington)Saturday, Mar 10 (Cleveland Park)
Nutrition Clinic - Sunday, Mar 18
Bike Buying Clinics -Saturday, Feb 18 (DC - Dupont)Saturday, Feb 25 (Bethesda)Sunday, Feb 26 (Arlington)
Running Gait ClinicsSunday, Mar 4 (Arlington)Saturday, Mar 10 (Cleveland Park)
Nutrition Clinic - Sunday, Mar 18
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2012 NTP Clinics2012 NTP Clinics
Bike Handling Clinic - Saturday, Mar 31Stretching Clinic - Tuesday, Apr 3Strength Training Clinic - Thursday, Apr 12
Bike Maintenance - mid AprilTransition - late AprilOpen Water Swim - Sunday June 3Pre-race Jitters Clinic - Saturday June 9
Bike Handling Clinic - Saturday, Mar 31Stretching Clinic - Tuesday, Apr 3Strength Training Clinic - Thursday, Apr 12
Bike Maintenance - mid AprilTransition - late AprilOpen Water Swim - Sunday June 3Pre-race Jitters Clinic - Saturday June 9
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2012 NTP Special Events
2012 NTP Special Events
Multisport World Expo - Mar 24Easter weekend - Apr 7-8Columbia BrickNic - Apr 29PeasantMan - Sunday, May 6Mother’s Day - Sunday, May 13Columbia Triathlon - Sunday, May 20Memorial Day weekend - May 26-28Training Triathlon - Saturday, June 2
Multisport World Expo - Mar 24Easter weekend - Apr 7-8Columbia BrickNic - Apr 29PeasantMan - Sunday, May 6Mother’s Day - Sunday, May 13Columbia Triathlon - Sunday, May 20Memorial Day weekend - May 26-28Training Triathlon - Saturday, June 2
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NewslettersNewsletters
Weekly newsletters should arrive every Monday (we are volunteers so forgive us if we are not always on time)
Detailing:Prior clinic wrap-upsUpcoming clinics and group workoutsFuture clinicsMerchant partner informationTip of the week
Weekly newsletters should arrive every Monday (we are volunteers so forgive us if we are not always on time)
Detailing:Prior clinic wrap-upsUpcoming clinics and group workoutsFuture clinicsMerchant partner informationTip of the week
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MentorsMentors
We have an optional Mentorship Program linking you to veteran DC Tri members and experienced triathletes
Mentors are matched to you based on your skill levels in the 3 disciplines, your location, lifestyle, special needs, and the type of mentoring relationship that you want.
NTP Member SurveyPlease fill out even if you do not want a mentor.
We have an optional Mentorship Program linking you to veteran DC Tri members and experienced triathletes
Mentors are matched to you based on your skill levels in the 3 disciplines, your location, lifestyle, special needs, and the type of mentoring relationship that you want.
NTP Member SurveyPlease fill out even if you do not want a mentor.
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The Washington DC Triathlon
The Washington DC Triathlon
Sprint distance: 0.8k (0.5 mile) swim 20k (12.4 mile) bike 6.7k (4.2 mile) run Cost: $110 (discounted)
Sprint distance: 0.8k (0.5 mile) swim 20k (12.4 mile) bike 6.7k (4.2 mile) run Cost: $110 (discounted)
Olympic distance 1.5k (0.93 mile) swim 40k (24.9 mile) bike 10k (6.2 mile) run Cost: $165 (discounted)
Olympic distance 1.5k (0.93 mile) swim 40k (24.9 mile) bike 10k (6.2 mile) run Cost: $165 (discounted)
Sunday June 17, 2012Sunday June 17, 2012
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NTP Happy HourNTP Happy Hour
Thursday Feb 9th at 6:30PMLocation: Arlington Rooftop Bar & Grill
2424 Wilson Blvd. Arlington, VA 22201Metro accessible: Courthouse or
Clarendon Appetizers provided
Thursday Feb 9th at 6:30PMLocation: Arlington Rooftop Bar & Grill
2424 Wilson Blvd. Arlington, VA 22201Metro accessible: Courthouse or
Clarendon Appetizers provided
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DCTriClub GearDCTriClub Gear
Sizing Kit available to try onJan 27 - Feb 5: Fresh Bikes, Arlington, VA
Feb 5: Revolution Cycles, Clarendon VA(NTP Gear Clinic)
Feb 6 - Feb 12: Fresh Bikes, Bethesda, MD
Recommend going just to figure out your size. No obligation to buy something now.
Sizing Kit available to try onJan 27 - Feb 5: Fresh Bikes, Arlington, VA
Feb 5: Revolution Cycles, Clarendon VA(NTP Gear Clinic)
Feb 6 - Feb 12: Fresh Bikes, Bethesda, MD
Recommend going just to figure out your size. No obligation to buy something now.