1. LEAVENWORTH
TRIATHLON CLUB
This is the place!!

2. 2. Membership cards / T-shirts – see Bob
1. Newcomers?
2. Membership cards / T-shirts – see Bob
- $ 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!

3. TRIATHLON FOR BEGINNERS

4. 3 DISCIPLINES:
SWIM
BIKE
RUN

5. What is the distance of a triathlon?
Sprint (short distance, often called the “short course”)
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)

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

7. 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.)

8. Places to train?
Pools
Harney Gym on post (Lap swim and after 1100)
RFCC ; M-F (Summer schedule thru Sep 11)
Genesis Health Club (Leavenworth)
SMP Lake Beach; Tue & Thurs (June - July)
Kill Creek Lake; Mondays only (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” (
Running
Local school track
On post golf course route (2.15 mi loop)

9. 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 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

10. 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…

11. Who do I ask about…? Topic Name email Swim Lessons / Swim Practice
Open Water Swimming
Joanie Hurst
George Hodge
Bikes
Brendan Sheehan
(Owner - Santa Fe Trails Bike Shop. 419 Delaware St)
(913)
Individual Coaching
Bob Garven
Massage Therapy (Deep Tissue)
Deenise Thorsen
“Girl stuff” questions
Van (“Vahn”) Bert
Jolene Hodge
CGSC Triathlon (1st Sat in May)
IRONMAN KANSAS 70.3
(2d Sunday in June)