this is the place!!. 1.newcomers? 2.looking for volunteers to help with - first city kid’s...
TRANSCRIPT
![Page 1: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/1.jpg)
This is the place!!
![Page 2: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/2.jpg)
1. Newcomers?
2. Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr)- Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)- CGSC Triathlon (Sat 3 May)
3. Upcoming Triathlons:- CGSC TRI 3 May- TriZou (Columbia, MO) 4 May- Heritage Park Duathlon (Olathe) 10 May- Kansas City Triathlon 18 May (First open water swim race of the season)- Omaha Women’s TRI 1 Jun- IRONMAN KANSAS 70.3 8 Jun- Munson Mayhem Duathlon 14 Jun- Topeka Tinman 21 June- Prairie Punisher 12 July- Shawnee Mission Triathlon 13 July- 5i50 Kansas 20 July
![Page 3: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/3.jpg)
4. Next meeting(s) - 24 & 25 Apr - Harney Gym Parking Lot – 4-5:30 pm (Practice). - 30 Apr - Wetsuits, Speedsuits, & Open Water Swimming Class. (HNS) - 10 May – Practice Swim at Lonestar Lake. Details TBP.
- 23 May – IM KS 70.3 Practice Ride at Clinton Lake. Details TBP. - 29 May – Decal Night and IM KS 70.3 Prebrief (Baan Thai) - 11 June – “Bring You Bling” Night at Mama Mia’s. (Details TBP)
5. Tonight’s Presentations:- Transitions
![Page 4: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/4.jpg)
![Page 5: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/5.jpg)
![Page 6: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/6.jpg)
Sat 10 May 1pm699 East 582 RdLawrence, KS
www.douglas-county.com/depts/pw/pw_lonestarlake_regulations.aspx
![Page 7: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/7.jpg)
But first a quiz…1. What is the average assimilation rate compared to the consumption rate?
Answer: 1/32. What is the average assimilation rate for fluids per hour?
Answer: 16-24oz 3. Per 15 min?
Answer: 4-6oz4. What is the average assimilation rate for calories per hour?
Answer: 240-280 cal5. Average amount of calories in a single gel?
Answer: 100 cal 6. In 8 oz of Gatorade?
Answer: 50 cal7. How do I determine my protein requirements for the day?
Answer: Ideal body weight x .7 = # of g of protein needed per day.8. What is the nutritional value in:
240 cal10g protein
240 cal15g proteinRDA vitamins
![Page 8: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/8.jpg)
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
![Page 9: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/9.jpg)
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
• Contingencies: Have a support crew a/o backup bag (extra goggles…)
• Stay calm: Leave Ready-- Not Stressed
![Page 10: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/10.jpg)
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 and Friday 4:00 to
5:30PM at Harney Gym—Ft Leavenworth
![Page 11: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/11.jpg)
Equipment--SWIM• Body Marking / ID Band / Timing Chip• Wetsuit / Speedsuit / TRI Suit / TRI Shorts /
Swim Suit / SPEEDO• Swim Cap• Ear Plugs / Nose Plugs• Goggles(clear/shaded)• Lubes—Reduce Friction from Suits
![Page 12: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/12.jpg)
• 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--BIKE
![Page 13: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/13.jpg)
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
![Page 14: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/14.jpg)
Pre-Race Set up • Registration
– Photo ID– USAT Card / One Day Insurance– Registration Confirmation Number
• Swim Equipment—What to Wear! • T1 Stuff—Transition to the BIKE• Bike Equipment—What to Wear!• T2 Stuff---Transition to the RUN• Run Equipment—What to Wear!
![Page 15: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/15.jpg)
Pre-Race Nutrition • See the March 2014 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
![Page 16: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/16.jpg)
Pre-Race Course Recon• Recon the transition sites (T1 and T2)
– 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
![Page 17: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/17.jpg)
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
![Page 18: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/18.jpg)
T1 photoGatorade bag
Bike racked by seat
Rack #Helmet sticker
Racked by the seat
Bike framesticker
T1 bagPump must beINSIDE bag
Bracelet
![Page 19: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/19.jpg)
T2 photoSmall cooler
Bike racked by handlebars
Bike rackedby handlebars
Rack #sAlternate by side
Small cooler tokeep bottles cold
Bracelet
![Page 20: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/20.jpg)
Foot out of shoe for‘flying dismount’
Lead rider at a ‘full stop.’Off to the side, out of the way.
‘Dismount’ Line
![Page 21: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/21.jpg)
What Do I Wear For Each Event? • Swim Gear
– Swimsuit– TRIsuit-1/2 piece– Wet/Speed Suit– Googles (Dark & Light)/Ear/Nose Plugs– Swim Cap
• Bike Gear– 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
![Page 22: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/22.jpg)
• Swim Gear Goggles Cap Wetsuit / Speedsuit / Swimsuit TRisuit—1/2 piece Lubes & Sunblock Chow / Drinks
• Bike Gear Helmet Glasses Lubes & Sunblock Belt / Number TRIsuit/Bike short / Top Shoes / Socks Chow / Drinks Bottles Repair Kit Bike
• Running Gear Race Number TRIsuit /Run shorts / Top Hat Shoes / Socks Lubes & Sunblock Chow / Drinks
• Set-Up Space Routes Support Equipment Support Personnel Pre/Post-Race Fuels Post-Race Clothing Pre-Race Conditioning Pre-Race Attitude
T1 and T2 Equipment Checklist
![Page 23: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/23.jpg)
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
![Page 24: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/24.jpg)
Things that can go wrong!• Something new on or just before Race
– Equipment– Training– Diet
• Swim too Fast– Rest / Relax in T1– Nutrition
• Ride too Fast– Rest in T2– Loosen Legs Prior to T2– Nutrition
• Run too Fast—Not Possible if your Swim and Ride are Controlled
![Page 25: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/25.jpg)
Practice• Practice both Transitions• Work in one direction at transitions• Speed in Transition = Reduced Transition Time
– Organization– Techniques– Multi-Task
![Page 26: This is the place!!. 1.Newcomers? 2.Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr) - Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)](https://reader035.vdocuments.net/reader035/viewer/2022062518/56649cb55503460f94979a05/html5/thumbnails/26.jpg)
Questions?
Membership/T-Shirts--Bob
Accelerade® products--George
See you tomorrow a/o Friday at Harney Gym 4:00-5:30pm.
Door Prizes!!