This is the place 1 Newcomers 2

This is the place!!

1. Newcomers? 2. Membership cards / T-shirts – see Bob - $30 13 month membership and T-Shirt - $15 Re-up membership - $15 T-shirt (two for $25) Membership gets you: 10% off accessories at Santa Fe Bikes, Gary Gribble’s, The Running Well Store, Body Kneads Massage, 50% off XTERRA Wetsuits, and reduced prices of Accel Sports products. 3. Looking for volunteers to help with - Queen’s Romp (Sun 26 Apr) (0715 -1000) - CGSC Triathlon (Sat 2 May) (0600 -1200) 4. USAT Rules are posted on our website (LINKS and HANDOUTS tabs).

5. Upcoming Triathlons: - CGSC TRI 2 May - Tri. Zou (Columbia, MO) 3 May - Heritage Park Duathlon (Olathe) 9 May - Kansas City Triathlon 17 May (First open water swim race of the season) - Omaha Women’s TRI 7 Jun - Legend TRI 7 Jun - Munson Mayhem Duathlon 13 Jun - Topeka Tinman 20 June - Shawnee Mission Triathlon 12 July - Prairie Punisher 25 July 6. Next meeting(s) - 23 & 28 Apr - Harney Gym Parking Lot – 4 -6 pm (Practice). - 9 May – Practice Swim at Lonestar Lake. 1 pm Depart Home Depot 12 pm - 22 May – Legend 70. 3 Practice Ride at Clinton Lake. Details TBP. - 28 May – Decal Night and Legend TRI Prebrief (Baan Thai) - 10 June – “Bring You Bling” Night at Mama Mia’s. (Details TBP) 7. Tonight’s Presentations: - “Wetsuits, Skinsuits, Open Water Swimming/ Triathlon Transitions”

WETSUITS, SKINSUITS, & OPEN WATER SWIMMING

Wetsuits Why a wetsuit? Do I have to wear one? 1) Warmth, 2) Buoyancy, 3) Hydrodynamic properties How do they work? Traps water in between your body and the suit. Creates a layer of insulation. Generally 2 -5 mm in thickness. 5 mm max allowed. Neoprene provides buoyancy (= good body position). Economizes drag. Water must be 78° or below to be “wetsuit legal. ” 78. 1°-83. 9° (USAT), still legal, but cannot win awards. (IRONMAN is 76. 1° and 83. 8°). A good investment for swims >1000 m.

What type / style should I buy? • Full (colder water, most restrictive) • Sleeveless (moderate temp, less restrictive) • Shorty (mild temp, least restrictive, easiest to remove)

Proper Fit Lubricant and plastic bag trick (over feet and hands). Snug but comfortable. Little to no air pockets. Tight on shoulders or crotch – too small. Folds or wrinkles in midsection – too large. Get the smallest size that fits. BTW - the zipper is in back….

Care of wetsuits • Rinse and hang inside-out (on a thick clothes hanger) away from direct sunlight. • Be careful not to tear or puncture (fingernails). • Soak in water after long term storage before wearing. Lubricants • Body Glide, Chamois Butter, Suit Juice, Pam cooking spray • No Petroleum based products (Vaseline, KY, …) Removing the wetsuit • Peel down to waist, roll down to shins. • Step on the suit and pull out each leg. • http: //www. youtube. com/watch? v=5 XBis. IHHKBg&feature=related

www. wetsuitrentals. com or www. xterrawetsuits. com Read the Wetsuit 101 and Beginner FAQ handouts on the website.

Skinsuits When water temp or rules prohibit wetsuits. Good hydrodynamic features, but not buoyant like wetsuits. Similar in cost to wetsuits. http: //www. xterrawetsuits. com Good article about speedsuits: http: //triathlons. thefuntimesguide. com/2009/04/speedsuits. php

Open Water Swimming

Swim Starts Types: • Mass • Wave • Time-trial Start points: • Wet (In water) • Beach (Run in) • Dock / Pier (Jump)

Types of Courses Long Loop Out and back Point to point Short

Challenges? • Anxiety – Hyperventilating is common! Especially in the first 200 m. • Colliding with others – disrupts your concentration, lose your goggles. • Navigating (“sighting”) – slows you down, adds to fatigue. Recommendations • Anxiety – Get in a practice swim if possible. Elevate your heart rate BEFORE the swim start! • Colliding with others – Rehearse this battle drill. Go to practice swims. Wear your goggles UNDER your swim cap • Navigating (“sighting”) – This skill must be practiced! Don’t wear yellow or orange tinted goggles.

Skills & Techniques • Adequate freestyle swimming. • Bi-lateral breathing is highly recommended. • Control of your breathing. • Breast, Side, or back stroke to rest and regain breath. • Sighting (“Alligator eyes”). • Deep water start (from the “T”). • Regain your breath. Ensure you fully exhale underwater. • Sight every other breathing cycle. • Lifting your head to sight – but keeping your body “flat. ” • “Sight” on the way up or on the way down. Try both. • Learn to look for “landmarks. ” • Choppy water – look and breath on the “top” of the swell.

Tips for Beginners • Practice! • Swim to the outside and rear of the pack. • Practice accelerating out of the “T” start position. • Have someone watch you. Video if possible. • Wear earplugs if necessary. • Learn how to clear your goggles during a race. • Consider an Aqua Sphere® mask to improve view. • Learn bi-lateral breathing. • Come to the Practice Swim on Saturday 9 May. http: //www. youtube. com/watch? v=r 3 S 0 wu 4 Zbfk&feature=player_embedded

OWS practice at Lonestar Lake Sat 9 May. Strip map to follow. Summer open water swim practice at SMP Lake will start 26 May. (See handout and later slide. )

Resources • • • www. totalimmersion. net www. usms. org www. doversolo. com www. goswim. tv You tube!!

Sat 9 May 1 pm 699 East 582 Rd Lawrence, KS Lonestar Lake Strip map www. douglas-county. com/depts/pw/pw_lonestarlake_regulations. aspx

Shawnee Mission Park Lake SMP Lake practice swim. Google map route address: 7900 Renner Road, Shawnee, KS 66219. (25 mi from Lansing. ) 27 May - Aug 7. Every Tues and Thurs from 1800 -1930 hrs. $4. 00 fee. Wear a bright colored swim cap. Call before driving down there to ensure they're open for swimming (weather conditions and algae levels). Daily Recording 913. 312. 8847. SMP Beach desk 913. 492. 2157.

Kill Creek Park Approx 40 mi / 1 hr drive from Post. Hwy 7 south to K-10. 11670 Homestead Lane, Olathe KS. Mondays only 1800 -1930 Jun 2 - Sep 8. $4. 00 fee. Wear a bright colored swim cap. Call before driving down there to ensure they're open. Daily Recording 913. 312. 8847.

TRANSITIONS

Overview • • Equipment—SWIM—BIKE—RUN Pre-Race Set up Pre-Race Nutrition Pre-Race Course Recon Half and Full IRONMAN Transitions What to wear and the TRI Checklist Things that can go wrong Practice—Tomorrow Thursday 24 April and Tuesday 28 April 4: 00 to 6: 00 PM at Harney Gym—Ft Leavenworth

Transitions Key Points: • Organize! – Packing List and Redundancy – Load Plan to / from transition – Know the Course Transition Layout • Rehearse: – At the Bike/At the Run – Navigating the Transition Area(s) Conditions--Speed vs. Comfort Sprint--1 -2 Hour Event Olympic— 2 -4 Hour Event Half/Long Distance--4 -17 Hour Event • Bottomline--Less Stress=Success • •

Transitions Guidelines • Prep everything before you leave transition • Don’t be a camper—Keep the smallest footprint as possible • Dress systematically—Top to Bottom or Bottom to Top—The Helmet is Decisive when the Bike is Unracked—I like Bottom to Top • Contingencies: Have a support crew a/o backup bag (extra goggles…) • Stay calm: Leave Ready-- Not Stressed

Equipment--SWIM • Body Marking / ID Band / Timing Chip • Wetsuit / Speedsuit / TRI Shorts / Swim Suit / SPEEDO • Swim Cap • Ear Plugs / Nose Plugs • Goggles(clear/shaded) • Lubes—Reduce Friction from Suits

Equipment--BIKE • • Bike Rack Stool / Bucket Towel / Foot Wash Fuels—Liquids & Solids Socks / Shoes Jersey • • • Glasses Helmet Race Belt Lubes—Same as in SWIM Bike Labels Sun Block Tire Pump Tire Repair Kit Special Needs

• • • Equipment--RUN RACE NUMBER Shoes / Socks Jersey Fuels—Liquid and Solids Hat Lubes—Same as in SWIM & BIKE Belts—Fuels and Number Sun Block Special Needs

Pre-Race Set up • Registration – Photo ID – USAT Card / One Day Insurance – Registration Confirmation Number • • • Swim Equipment—What to Wear! T 1 Stuff—Transition to the BIKE Bike Equipment—What to Wear! T 2 Stuff---Transition to the RUN Run Equipment—What to Wear!

Pre-Race Nutrition • See the March 2015 Class (Nutrition / Hydration) • Sprints are Short—Need Strong Protein Base and High Sugar / CARB Build. – Protein in training – Carb Load 48 -24 Hrs out – Pre-Race—High Carb 6 -8 Hrs out – Hi Sugar / Caffeine 1 Hour out • Post Race—Fluids, Protein, Chocolate Milk and Beer

Pre-Race Course Recon • Recon the transition sites (T 1 and T 2) – Set up (3 feet wide x 6 feet long) approx. – Surface – Spacing on Racks • Recon the course out and in of transition – Setup to your Strength – Distance from Swim to Bike – Distance from Bike to Run • Recon the Bike and Run Course • Weather—TEMP/Wind/Humidity/Sun rise

Large OLY, Half, and Full IRONMAN • • Day Prior Set-up Split Transition Special Needs Bags Race Support USAT Officials--Penalties Nutrition and Hydration Weather—TEMP/Wind/Humidity

Racked by the seat Bracelet Helmet sticker Rack # T 1 photo Gatorade bag Bike racked by seat Bike frame sticker T 1 bag Pump must be INSIDE bag

Rack #s Alternate by side Bike racked by handlebars T 2 photo Small cooler Bike racked by handlebars Small cooler to keep bottles cold Bracelet

Lead rider at a ‘full stop. ’ Off to the side, out of the way. ‘Dismount’ Line Foot out of shoe for ‘flying dismount’

What Do I Wear For Each Event? • Swim Gear – – – • Bike Gear – – – – • Swimsuit TRIsuit-1/2 piece Wet/Speed Suit Googles (Dark & Light)/Ear/Nose Plugs Swim Cap Helmet Race Belt/Number Bike Shorts/Bike Top TRIsuit-1/2 piece Shoes/Bike/Tri Socks Glasses Bike Equipment as required Run Gear – – – – Race Belt/Number Running Shorts/Top TRIsuit-1/2 piece Socks Shoes Hat Glasses Run Equipment as required

T 1 and T 2 Equipment Checklist • Swim Gear q Goggles q Cap q Wetsuit / Speedsuit / Swimsuit q TRisuit— 1/2 piece q Lubes & Sunblock q Chow / Drinks • Bike Gear q Helmet q Glasses q Lubes & Sunblock q Belt / Number q TRIsuit/Bike short / Top q Shoes / Socks q Chow / Drinks q Bottles q Repair Kit q Bike • Running Gear q Race Number q TRIsuit /Run shorts / Top q Hat q Shoes / Socks q Lubes & Sunblock q Chow / Drinks • Set-Up q Space q Routes q Support Equipment q Support Personnel q Pre/Post-Race Fuels q Post-Race Clothing q Pre-Race Conditioning q Pre-Race Attitude

Things that can go wrong! • • • Training—When is the Race? AM or PM! When do you Train? Weather Course changes on race day Forget equipment—Packing List Arrive late at start – – Racking space Missed briefings Chip pick-up Porta-Potty Wait • Swim Issues – Water Temperature--Wetsuit – Goggles Fogging – Start Conditions—Stand—Run---Treading • Bike Issues – Flats – Mechanical • Violate USAT Rules – Drafting – Helmet not strapped---Mounting / Dismounting

Things that can go wrong! • Something new on or just before Race – Equipment – Training – Diet • Swim too Fast – Rest / Relax in T 1 – Hydration & Nutrition • Ride too Fast – Rest in T 2 – Loosen Legs Prior to T 2 – Hydration & Nutrition • Run too Fast—Not Possible if your Swim and Ride are Controlled

Practice • Practice both Transitions • Work in one direction at transitions • Speed in Transition = Reduced Transition Time – Organization – Techniques – Multi-Task

Questions? Membership/T-Shirts/TRI Bags--Bob Accelerade® products--George See you tomorrow at Thursday 23 April at Harney Gym 4: 00 -6: 00 pm—(IF YOU CAN BE AT THIS CLASS, ONE OF OUR OWN, A USAT AGE GROUP ALLAMERICAN WILL CONDUCT A DEMONSTRATION STARTING AT 4: 15 pm) or Tuesday 28 April 4: 006: 00 pm at Harney Gym to practice transitions.