Youth Triathlon

Dr. Jon D. MetzUSAT Certified Coach

USAT Youth and Junior Certified Coach

Purpose• Primary• to increase interest and safe participation in the sport that carries into

adulthood.

• Secondary• to identify gifted athletes and develop these individuals for

elite competition.

Training Youth

• Set goals and objectives.• Establish the number of hours available to train.• Assess strengths and skill level in each regimen.• Include drills focused on skill development.•Monitor progress and use feedback to adjust workouts

accordingly.• Include mental preparation and visualization skills.

Training Youth

• Focus on process and skill development…not outcomes.• Athletes should be prepared to be successful over the long

term…not immediate competitions.• The emphasis should be placed on cardiovascular

development, neuromuscular development, technique, and skill.• Be conservative when setting training hours.

Youth & Junior Triathlon Distances• Youth • 7-8: 50-100m pool swim, 2k bike, 1k run.• 9-10: 100m pool swim, 3k bike, 1k run.• 11-12: 200m pool swim, 5-7k bike, 2k run.• 13-15: 200-400m swim, 8-10k bike, 2-3k run.

• Junior• 16-19: 400-750m swim, 15-20k bike, 5k run.

Strategies• Emphasize the positives. • Limit criticism. • Keep criticism constructive. • Specific feedback.• Limit lectures.•Understand the emotional and social maturity of the youth. •Make it fun.

Focus for Swimming• Freestyle swimming.• Horizontal body position.• Streamlining.• Body roll.• Breathing patterns.• Swimmers should cut back to only a few swim sessions

during the triathlon season.

Focus for Cycling• Emphasize aerobic training.• Maintain even cadence (80-100 RPM).• Ride straight with a balanced body.• 1-3 sessions/week each totaling 20-30 minutes.• 13 years and up can increase to 1 hour. • Improve balance, pedaling, cornering, and descending.

Focus for Running• Run with rapid, light strides. • 1-2 sessions/week each totaling 20-30 minutes. • Emphasize aerobic fitness, short speed drills/games to

develop sound technique.

Transitions• Complete with a minimum of wasted movements.• 1 minute or less. • Practice transitions each week.

jon@trivault.com

www.trivault.com

Multisport Coaching & Training