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Triathlon101Presentation2010

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Triathlon101Presentation2010 Powered By Docstoc
					Welcome to
Triathlon 101
    Outcomes for Today…
Know How to…
– Work a Triathlon into your busy life
– Adapt a plan
Feel…
– Your questions are answered
– Confident that you can do this
– Excited to get started!!
Act…
– Sign up for a race
– Try something you never thought was possible!
          Our Discussion…
Diving In…
– Not-so-Serious Goal Setting
– The Best Triathlon Plan in the World
– How do I know I’ll make it?
Preview
– Sample Plan (overview)
   • Sprint Distance Triathlon Plan
– Calendar of activities (clinics, events, etc)
– Gearing Up
– Resources
   • www.buehlerytri.org = Your lifeline to the club &
     upcoming events
   • My email…pjburke07@gmail.com
              If you think you’re different…

        …You’re NOT!

        We are all
                Real People…
                With Busy Lives…
                Thinking about doing a Triathlon this
                year…
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                                        @ me…

      Smart alek               Husband                        Hot-head
                                              Entrepreneur
                  Tired businessman                              Ex-couch potato
             Back surgery
             survivor                        Father              Ironman-
                                                                 In-training
             Dreamer                         Recovering
                                             alcoholic
                               Non-athlete
                                              Fat kid        Procrastinator
      Did I say smart-alek?

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                                        Diving in
                               What IS a Triathlon?
                               Not-so-Serious Goal Setting
                               The Best Triathlon Plan in the World
                               How do I know I’ll make it?
                               My event is in July…why start now?!?



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                                Triathlon Distances

                       Sprint            Olympic      Half Ironman   Ironman


        SWIM           .25 or .5 miles   .95 mile     1.2 miles      2.4 miles
                       (~9 or18 laps)    (~34 laps)   (43 laps)      (86 laps)




        BIKE           13 miles          24.8 miles   56 miles       112 miles


        RUN            3.1 miles         6.2 miles    13.1 miles     26.2 miles




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             NOT-So-Serious Goal Setting

                      Write it Down + Worthy Reason +
                           Environment = Success



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                                Goal Sheet
                Just Write It Down!
                Make your Goals:
                  – Specific -          What?
                  – Measurable -        How do you know?
                  – Action oriented -   Can I do something?
                  – Realistic -         Simple is better.
                  – Time limited -      By when?
                Don’t Over Analyze!
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                               Goal Sheet



                                         QuickTime™ and a
                                           decompressor
                                  are needed to see this picture.




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                               Sprint, Olympic, Half Ironman:
                    Everyone’s Journey Takes A Different Direction


                                                 Be realistic! Decide
                                                 how many hours a
                                                 week can you commit to
                                                 training

                                                 Consider talking to your
                                                 doc about physical
                                                 limitations




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                               …are you doing this?
                A Worthy Reason/cause
                A Picture that moves you…child,
                daughter, parent, friend
                  – Paste it to your goal page
                  – Keep your goal page near
                Remember the Power of Music


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                        The Best Triathlon Plan
                            in the World…
                               The one I will actually DO!




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                           Before You Choose…
        Consider
         There’s NO Perfect Plan
                Remember, it’s yourownhow
                You are surrounded by “Experts”




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                    Finding a Training Plan…
                Y-TRI & Jim Inman Made One for you…
                Other Resources
                  – Online:
                        • www.EADPerformanceCenter.com
                        • www.beginnertriathlete.com
                  – Books
                        • Your First Triathlon by Joe Friel
                        • Triathlon Training Basics by Gail Bernhardt
                        • Training Plans for Multisport Athletes by Gail Bernhardt
                Design Your Own
                Get a Coach -- Jim Inman!
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                  How do I know I’ll make it?
                           Key Support -- your Pit Crew
                           Have Fun
                           In the face of ___, ACT anyway


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      PREVIEW…
Sample Plan (overview)
Calendar of activities
Gearing Up
Resources
Let’s look at the next few
        months…
You don’t need to copy this down
              :) :)
                     SAMPLE TRAINING PLAN : Month 1
                                        From www.beginnertriathlete.com




Week       M          T        W              TH                 F        S        S              TOTAL


         12-Swim      Off   20-Swim          12-Run           40-Bike     Off   20-Run              2h 8m
 1

         24-Bike                                                                                    128m



         13-Swim      Off   22-Swim          13-Run           44-Bike     Off   22-Run             2h 20m
 2

         26-Bike                                                                                    140m



         14-Swim      Off   24-Swim          14-Run           48-Bike     Off   24-Run             2h 33m
 3

         29-Bike                                                                                    153m



         14-Swim      Off   14-Swim          14-Run           29-Bike     Off   14-Run             1h 54m            -
 4

         29-Bike                                                                                    114m



Notes   Short Swim    Off   Long Swim       Short Run         Long Bike   Off   Long Run



        Short Bike




                                                                                           Grand total:     8h 55m
                     SAMPLE TRAINING PLAN: Month 5


Week       M          T        W          TH           F         S        S             TOTAL        Vol


         21-Swim      Off   35-Swim      21-Run     70-Bike     Off    35-Run           3h 44m
 1

         42-Bike                                                                         224m



         23-Swim      Off   39-Swim      23-Run     77-Bike     Off    39-Run            4h 7m       +10%
 2

         46-Bike                                                                         247m         Peak



         18-Swim      Off   31-Swim        Off      62-Bike     Off    31-Run           3h 17m       -20%
 3

         37-Bike                                     18-Run                              197m        Taper



         14-Swim      Off   23-Swim      46-Bike       Off      Race    Race            2h 05m       -20%
 4

         28-Bike                         14-Run                                          +Race       Taper



Notes   Short Swim    Off   Long Swim   Short Run   Long Bike   Off    Long Run



        Short Bike




                                                                         Grand total:    13h 13m + Race
My event is in July…why start
           now?!?
  “lifestyle”… it’s not just a life list…
   What am I supposed to do when?!
                     Adapting Your Plan


Try for Long/Endurance
swim, bike, run per week

Try for Interval/Speed/Drills
swim, bike, run per week

Focus on your weak area

Try not to do two longer
workouts back-to-back
              Q&A



What questions do you have about the
plan?
Calendar of Activities
             2010 YTri Race Series

Sprint Distance                     Half Ironman
   Galena Triathlon                    Racine 70.3
    May 22nd
                                        July 18th
   Batavia Triathlon and Duathlon
    June 13th
                                    Multiple Distances
   Twin Lakes Triathlon
    June 27th                         Lake Geneva Triathlons,
   Schaumburg Splash, Pedal &         including a Super Sprint, Sprint,
   Dash                               Olympic, and “Half Extreme”
    July 11th                           September 11th

Olympic Distance
   Pleasant Prairie
    August (TBD)
   Clinics & Event Calendar
Tri 101
Putting Together Your Annual Training Plan
Heart Rate Workshop & Lactate Testing
Six-Week Triathlon Swim Crash Course
Nutrition and Strength Conditioning
Bike Maintenance and Bike Handling
12-Week Sprint Training
Transition 101 and 201

            For more info, visit www.buehlerytri.org
          Gearing Up
My flip flops won’t clip into my bike!
          Triathlon Gear
What do I really
need?
How much is it all
going to cost?
Fun extras
Triathlon Gear
 What do I really need?

               Swim
                – Swimsuit
                – Goggles
                – Earplugs?
               Bike
                – Bike
                – Helmet
               Run
                – Good running shoes
    Things I Might Want
Triathlon Specific Apparel
 – Tri top/shorts
 – Tri suit
Bike Gear
 – Bike shorts
 – Clipless Pedals/Shoes
Garmin/ Heart Rate Monitor
Wetsuit
Accessories
 – Race Belt
 – EZ Laces
 – Body Glide
Resources & Tips
Our Partners
Elite Athletic Development

Runner’s High & Tri

Running Unlimited

Village CycleSport

Elements Therapeutic Massage

YourOwnHow Athlete-for-life Support
      Ytri Communication
Newsletter
– Upcoming Events
– Articles
– Celebrations
Goodbye Google Groups, Hello New Ytri
Website! www.buehlerytri.org
Email
– From the website or at buehlerytri@gmail.com
    Reading Ahead…
If you REALLY want to know what Race
Day might be like…
The Day Before Your Race

Do a short workout
– Typically bike ride
   • Make sure everything is ready, nothing is loose
Packet Pick-up & Check-in
Check out the course & transition area
Eat according to plan
– Avoid fibrous foods, eat light, stick to soft foods
– KEEP HYDRATED!
       The Night Before

Gather Gear
– Use checklist prepared ahead of time
– Pack into your car
Have directions to race site ready
Prepare for AM meal
Go to sleep early… but not too early
    RACE DAY!




What have I gotten myself into?!?!?!
RACE DAY!

Get up an hour before
you need to leave for
race destination
DO NOT SKIP
BREAKFAST
Wear what you will
swim in
Be on site 60-90
minutes early
           At the Race
Check In: Different at all races
– Have bike labeled & race number handy
– Body marking
Setup Transition
– Note Landmarks/Bring a Balloon
Warm-up
Pre-Race Meeting/Briefing
And… They’re OFF!




       The Swim
The Swim
     Swim Cap Provided
     Wave Starts
     Time Trial Start
     Don’t freak out
T1
 Walk/Jog to your location
 Unzip wetsuit, remove
 swim cap & goggles
 Get bike gear on
  – DON’T GO ANYWHERE
    UNTIL YOUR HELMET
    IS ON AND
    STRAPPED!
 Know where you’re allowed
 to hop on your trusty steed
The Bike
             The Bike
NO Drafting
NO Blocking
Hydrate/Fuel
Save those legs
Safety First
                      T2
Slow Down!
Be on the lookout for an
official to tell you to
dismount
Leave shoes on pedals
(if you practiced!)
Rack your bike (from the
back?)
Put on your run gear
and go!
The Run
                The Run
Rubber Legs!
Aim for negative
split
It’s okay to walk!
Aid stations- use
them!
Enjoy it! You are
almost there!
WRAP UP
  We Want YTri to Provide…

         Support

                           Fun
Training Tips
                   Help you meet your Goals

        RESOURCES
Questions??
               Next Steps
Fill out the YTri Registration form
Make a commitment to register for 1 triathlon
Attend the Triathlete 101 clinic to set your schedule
to success
Work with the coaches, Instructors and Officers of the
YTri club to meet your goals
Sign up to purchase great apparel
Have fun and enjoy the journey!
                   Buehler Ytri
Kristan Wagner- President             Support
Becki Suthers- Vice President         – Jim Inman, Coach
Jim Bollenbacher- Treasurer/Apparel   – Patrick Burke,
Russ Becker- Secretary                  Athlete Support
Ken Felix- Technology/Media
Mark Pryzybyla- Social Director

				
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