TRIATHLON FOR LADIES 3 DISCIPLINES SWIM

TRIATHLON FOR LADIES

3 DISCIPLINES: • SWIM • BIKE • RUN

What is the distance of a triathlon? Sprint (short distance, often called “short course”) 200 -750 yds 6 -15 miles 2 miles -5 K (3. 12 mi) Olympic (medium distance, often called “long course”) 1000 -*1500 m (. 6 -. 9 mi) 15 -*24 miles *10 K (6. 24 mi) (*Standard International Olympic distance) 5150 ( Olympic Championship qualifying race) Half IRONMAN (long distance, often called “ 70. 3”) 1. 2 miles 56 miles 13. 1 miles (half marathon) (Full) IRONMAN (really long distance. “ 140. 6”) 2. 4 miles 112 miles 26. 2 miles (marathon)

Look Like a Triathlete 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

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” Race 2. Aero Bars 3. Brick Workout 4. Bonking (“Hitting a wall”) 5. Compression Gear 6. “On Your Left!” 7. Cycling shoes/Types of Pedals 8. Wedge Pack/Bento Box 9. Race Age/Wave 10. 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 You. Tube). • 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 Triathlons www. trifind. com Each $ = approx $45 USAT Adult annual fee $45 or $12 one day Youth annual fee $15 or $10 one day June 2 nd – Omaha Women's Triathlon ($$) Lawrence Youngman Lake Swim 750 m, Bike 20 k, Run 5 k Registration fee plus USAT fee May 4 th -2013 CGSC Sprint Triathlon ($) July 27 th -Win For KC Women's Triathlon ($$) Swim 200 yds, Bike 13 miles, Run 3. 1 miles. As of Feb 22, Wait List ONLY Registration fee Smithville Lake, Missouri Swim 500 m, Bike 10 miles, Run 5 k May 19 th– Kansas City Triathlon ($$-$$$) Registration fee plus USAT fee Longview Lake, Lee’s Summit MO Sprint and Olympic Sept 14 th - Olathe Women’s Medical TR ($$) Registration fee plus USAT fee Kill Creek Park, Olathe, KS Swim 500 m, Bike 10. 6 mi, Run 2. 6 mi May 19 th– Kansas 5 i 50 ($$-$$$) Registration fee plus USAT fee Clinton Lake, Lawrence Kansas Sprint and Olympic Registration fee plus USAT fee

Who do I ask about…? Topic Name Swim diagnostic & basic skills (I) Joanie Hurst Advanced Swim workouts (II) Open Water Swimming (III) George Hodge Bikes Individual Coaching Massage Therapy (Deep Tissue) “Girl stuff” questions CGSC Triathlon (4 May 2013) email joaniefit@hotmail. com info@leavenworthtriclub. com Brendan Sheehan Shee. Bhans@aol. com (Owner - Santa Fe Trails Bike (913) 682 -2444 Shop. 419 Delaware St) http: //santafebikes. com Bob Garven info@leavenworthtriclub. com Deenise Thorsen You. Knead. Me 1@aol. com Van (“Vahn”) Bert Jolene Hodge Jackie Kennedy ladies@leavenworthtriclub. com George Hodge info@leavenworthtriclub. com

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 5 i 50 KS & IM KS 70. 3 pre-briefs)

Questions? SPECIAL THANKS TO Leavenworth Riverfront Community Center Santa Fe Bike Shop Five Trails Half Marathon/10 K Genesis Health Club