dallas athletes racing pioneer sprint triathlon race recon/ transition clinic
TRANSCRIPT
Dallas Athletes Racing Pioneer Sprint Triathlon Race Recon/Transi6on Clinic
Dave Jimenez [email protected]
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ObjecAve Discuss Pioneer Triathlon Race Course Discuss Triathlon Rules and Race Strategy Understand Efficient TransiAons Plenty of Q&A -‐ BRING IT!!!
Where is it?
ParAcipant parking will be in the lot north of Pioneer Hall and the transiAon area. There is plenty of spectator parking in addiAonal lots on the TWU Campus.
Where is it?
TransiAon Area
Swim
This is a Sprint
Distance Race. The swim
distance is 200 Yards.
Bike – Sprint (16.1 Miles) The bike course is an out and back course s t a r A n g a t t r a n s i A on a r e a o n AdministraAon Drive and going out Bell Ave to E. Sherman where you will take a right and proceed out on 428 past 288 to just across the Elm Fork Trinity River where you will turn around and return to transiAon via the same route.
Run – Sprint (3.1 Miles)
The run starts at the east end of the transiAon area on AdministraAon Drive and proceeds through the parking lot to the TWU Golf Course. The run will be on the golf course cart paths and then proceed to the streets through and around the TWU Campus.
What Race Day Looks Like… • Wake Up • Eat 200-‐400 Calories 1.5 -‐ 2 hrs before race start & Drink 16 oz water
• Drive to the race • 5:30 am – TransiAon Opens & Body Marking • 6:30am – TransiAon Closes • 6:40 am – Final Race Briefing on Beach • 6:45 am – Race Wave Starts • 9:30 am – Start of Awards & Post Race Party
General Rules of Thumb • It is the responsibility of each compeAtor to know the courses • On the bike, remember to pass only on the leE and ride to the right • Dallas Athletes Racing will take every precauAon to ensure the course is marked and turn marshals are present. • Be prepared for all weather condiAons
Commonly Violated Rules • Transi6on Area: All equipment must be placed in the properly designated and
individually assigned bike corral. The wheel of the bicycle must be down on the side of the assigned space. All parAcipants must return their bicycles to an upright posiAon in their designated bicycle corral. No person shall interfere with another parAcipant’s equipment or impede the progress of another parAcipant. All bar ends must be solidly plugged. No parAcipant shall bring ANY glass containers into the transiAon area. Penalty: Variable Ame penalty
• Bike Posi6on – DraEing: keep at least three bike lengths of clear space between you and the
cyclist in front. If you move into the zone, you must pass within 15 seconds. – Posi6on: keep to the right hand side of the lane of travel unless passing. – Blocking: riding on the lek side of the lane without passing anyone and
interfering with other cyclists alempAng to pass. – Overtaken: once passed, you must immediately exit the drak zone from the
rear, before alempAng to pass again. – Penalty: Variable Ame penalty
Commonly Violated Rules • Course: All compeAtors are required to follow the prescribed course and to stay
within all coned lanes. Cunng the course is an obvious violaAon and going outside the course is a safety issue. Cyclists shall not cross a solid yellow center line for ANY reason. Cyclists must obey all applicable traffic laws at all Ames. Penalty: Referee's discreAon
• Unsportsmanlike-‐Like Conduct: Foul, harsh, argumentaAve or abusive language or other unsportsmanlike conduct directed at race officials, USA Triathlon officials, volunteers, spectators or fellow athletes is forbidden. Penalty: DisqualificaAon
• Headphones: Walkmans, record players, 8-‐tracks, headphones, headsets, mobile phones, iPods, mp3 players, or personal audio devices are not to be carried or worn at any Ame during the race. Penalty: Variable Ame penalty
Commonly Violated Rules • Helmets: Only helmets approved by the US Consumer Product Safety Commission
(CPSC) may be used in USAT sancAoned events. Helmets must be worn at all Ames while on your bike. This means before, during, and aker the event. Penalty: DisqualificaAon
• Chin Straps: Chin straps must be buckled at all Ames when on a bicycle. DO NOT unbuckle your chin strap unless you are off your bicycle. Penalty: DisqualificaAon on the course; Variable Ame penalty in transiAon area only.
• Outside Assistance: No assistance other than that offered by race and medical officials may be used. Triathlons and duathlons are individual tests of fitness. Penalty: Variable Ame penalty
Commonly Violated Rules • Race numbers: All athletes are required to wear race numbers at all Ames during
the run. Numbers must face the front and be clearly visible at all Ames. Numbers may not be cut or folded or altered in any way. DO NOT transfer your number to any other athlete or take a number from an athlete that is not compeAng. Penalty: Variable Ame penalty for missing or altered number, DisqualificaAon and one year suspension from membership in USAT for transferring a number without race director permission.
• Wetsuits: Each age group parAcipant shall be permiled to wear a wetsuit without penalty in any event sancAoned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees but less than 84 degrees Fahrenheit, age group parAcipants may wear a wetsuit at their own discreAon, provided, however that parAcipants who wears a wetsuit within such temperature range shall not be eligible for prizes or awards. Above 84 degrees, wetsuits are prohibited.
• Abandonment: All personal equipment and belongings taken out onto the course must stay on the athlete the enAre Ame. No garbage, clothing, etc. shall be thrown on the course. Penalty: Variable Ame penalty
Time PenalAes
Race Planning
The 6 P’s of Triathlon… and Life.
PROPER PLANNING PREVENTS PISS POOR PERFORMANCE
PROPER PLANNING PREVENTS PISS POOR PERFORMANCE
Race Checklist
DO NOT wait un6l the night before the race to work the checklist.
Work the Checklist
Swim
Run
Bike
Electronics NutriAon
Morning Clothes
Pre-‐Race Walk-‐Thru (TONIGHT) Steps to take the evening before the race: • Lay out gear by discipline (Swim,
Bike, and Run) • Lay out nutriAon by Ame of
consumpAon (Bring Extra) • Put Race Number on Race Belt • Check Helmet Straps • Check Goggle Straps • Put Race Number on Bike and
Helmet • Fill bolles and refrigerate/freeze
TransiAon Setup Who will have faster transiAons?
KEEP IT SIMPLE!
T1 (Swim>Bike) Tips • Take your Ame • Be focused on one thing at a Ame • Get all swim gear off, then put bike gear on • Work high to low
– Sunglasses (before helmet every Ame) – Helmet – NutriAon in Tri Top – Race Belt – Socks/Shoes
• Take bike from rack • Head to mount line
T2 (Bike>Run) Tips • Take your Ame • Be focused on one thing at a Ame • Secure your bike! • Lose the bike gear
– Helmet – Shoes
• Work from high to low – Hat – Sunglasses – NutriAon in Tri Top – Socks – Shoes – Grab Bolle
• Go, go, go!
General Tips for Beler TransiAons • Don’t over pack… Keep it simple • Count racks • Mark yourself – Save lots of Ame • Know transiAon open and close Ames • Know Bike out/in and Run out
– Strategically choose your spot on the rack accordingly
• Towel is for your feet, not for your face • Apply WATERPROOF sunscreen before race • Use TriSlide or Body Glide liberally • Speed laces in shoes • Go Sockless • Flying Mount-‐ hlp://youtu.be/RD8nieSyAOs
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