LEAVENWORTH TRIATHLON CLUB This is the place!!

2. Membership cards / T-shirts – see Bob 1. Newcomers? 2. Membership cards / T-shirts – see Bob - $30 13 month membership and T-Shirt - $15 Re-up membership - $15 T-shirt 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. Bikes / TRI stuff for sale? Post on our Facebook page (Groups). 4. Next month: Run skills / Stride Analysis 5. Decals!

TRIATHLON FOR BEGINNERS

3 DISCIPLINES: SWIM BIKE RUN

What is the distance of a triathlon? Sprint (short distance, often called the “short course”) 200-750 yds 6-15 miles 5K (3.12 mi) (No standard distance) Long (medium distance, often called the “long course”) 1000-*1500m (.6-.9 mi) 15-*24.8 mi (*40k) *10k (6.24 mi) (*Standard International Olympic distance) 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)

What equipment do I need to do one? Bike Helmet Running shoes Some amount of doubt Courage to wear spandex in public

What about training? Swimming Lessons. On post, or thru the Riverfront Community Center. Total Immersion (available on YouTube). Check our website for swimming links. Biking First get a good “fit.” (Club member or Santa Fe Trails Bike shop.) Group rides. (SFT Bike shop, come up on our Facebook page) Ensure you have a bottle cage. Running Getting fitted for shoes is best. (Gary Gribble or The Running Well Store.)

Places to train? Pools Harney Gym on post (Lap swim 0530-0700 and after 1100) RFCC 0600-0730; 1100-1300 M-F (Summer schedule thru Sep 11) Genesis Health Club (Leavenworth) SMP Lake Beach; Tue & Thurs 1800-1930 (June - July) Kill Creek Lake; Mondays only 1800-1930 (thru 8 Sep) Several local lakes (Smithville, Lone Star, Longview, Clinton) Bike routes On post. (Ride with traffic. Obey all traffic rules. Two exceptions.) Off post. (Same as above) (Group Rides with Santa Fe Trails.) Check our website for “Bike Routes” (www.mapmyride.com) Running Local school track On post golf course route (2.15 mi loop)

Kill Creek Park (Triathlon open water swim practice) Approx 40 mi / 1 hr drive from Post. Hwy 7 south to K-10. Get off at Kill Creek exit. 11670 Homestead Lane, Olathe KS Mondays only 1800-1930 Jun 1- 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

A simple training strategy Decide on your “Objective” and your “Goal” first. (Finish – Injury free) Do the math. (Time management) 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. Your body and mind need a “rest day.” Alternate between disciplines. After the first week try to fit in a combination workout. Practice your “transitions.” (Another class for another day.) It’s okay to walk during the run! Last person across the finish line is still called a…

Who do I ask about…? Topic Name email Swim Lessons / Swim Practice Open Water Swimming Joanie Hurst George Hodge joaniefit@hotmail.com info@leavenworthtriclub.com Bikes Brendan Sheehan (Owner - Santa Fe Trails Bike Shop. 419 Delaware St) SheeBhans@aol.com (913) 682-2444 http://santafebikes.com Individual Coaching Bob Garven garvenr@yahoo.com Massage Therapy (Deep Tissue) Deenise Thorsen YouKneadMe1@aol.com “Girl stuff” questions Van (“Vahn”) Bert Jolene Hodge Bert_snv@yahoo.com hodgeclj@gmail.com CGSC Triathlon (1st Sat in May) IRONMAN KANSAS 70.3 (2d Sunday in June)