1. PED 121-G Basic Triathlon Training An introduction to triathlon/multisport - running, cycling, and swimming By the end of the semester, you’ll be ready to tackle your first triathlon!

2. Lifetime Fitness and Strength Training Crosstraining, Nutrition, and Hydration Cycling Skills Swimming - Pool & Open Water Running Skills Racing and Training Methods

3. Learn how to swim, bike, and run safely in a variety of indoor and outdoor settings. PED 121-G is an intermediate class that requires some basic proficiency in all three sports. Prerequisites Before enrolling in this class, students should be able to: Swim at least 25 yards Ride a bike on public roads for at least 3 miles Run at least 1 mile without stopping to rest

4. Fall 2012 Monday afternoon, 4 – 5:50 p.m. Register PED 121-G Advanced Aerobic Fitness (Basic Triathlon Training) Instructor Bruce Alt Ironman Triathlete Questions/more info: alt@mc.edu

5. What is Triathlon? …it’s a race that combines 3 endurance sports done consecutively – swim, bike, & run …a personal growth sport. Your body will change and you’ll feel great (about yourself, too!) …a celebration of life and fitness …a way of being grateful for a gift, the gift of a strong healthy body …a journey of self-improvement, goal setting, and personal achievement What do YOU think triathlon is?

6. Is Ironman the same as triathlon? The Ironman is a triathlon of a specific length: Swim 2.4 miles Bike 112 miles Run 26.2 miles In 1978, U.S. Navy Commander John Collins challenged friends to do all three of Hawaii’s premier endurance races – consecutively! Waikiki Rough Water Swim (2.4 miles) Oahu Bike Race (112 miles) Honolulu Marathon (26.2 miles)  15 men entered; 12 finished

7. Are there different kinds of triathlons? All are swim, bike, and run races but of different lengths  Sprint ¼ to ½ mile swim, 5 to 15 mile bike, 1 mile to 5K run (3.1 miles)  Olympic ½ to 1 mile swim, 18 to 25 mile bike, 5 to 7 mile run (10K = 6.2 miles)  Half-Ironman, or “70.3” 1.2 mile swim, 56 mile bike, 13.1 mile run (half marathon)  Ironman, or “140.6” 2.4 mile swim, 112 mile bike, 26.2 mile run (marathon)

8. OK, is triathlon for me?? This class will help you answer that question! The real questions are: what do you want to accomplish and WHEN? what is your goal(s)? Weight loss and/or reduced body fat % Bodybuilding or muscular toning Increasing endurance/stamina Preparing for a specific race, such as a 5K, 10K, marathon or triathlon Other??

9. Goals? What Goals?? Triathlon is all about setting your own goals, working consistently and hard to achieve them, testing yourself, celebrating your “new body and fitness”, and repeating the cycle: setting goals, working consistently…… I encourage all of you….triathletes to reach for your goals, whether they be to win or just to try. The trying is everything. Dave Scott, 4x Hawaii Ironman champion It is not a matter of how much you train, but of how you train. Rick Niles, Triathlon Coach The miracle is not that I finished, it’s that I had the COURAGE to START - John Bingham, “The Penguin” & Mortal Marathoner How BIG is your DREAM??

10. How Big is Your Dream?? This class will help you discover the answer to that question. It will be a journey of self-discovery, goal-setting, and discipline that you can apply to your personal and professional life. Join us for fun, fitness, and adventure!! The IRONMAN journey is an epic adventure that requires uncommon discipline, sharp focus, worldly sacrifice, and fierce determination. Set your goals high, DREAM BIG, and PRESS ON!! - Bruce Alt, Ironman