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Published byConner Selman Modified over 9 years ago
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This is the place!!
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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
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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
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Sat 10 May 1pm 699 East 582 Rd Lawrence, KS www.douglas-county.com/depts/pw/pw_lonestarlake_regulations.aspx
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But first a quiz… 1. What is the average assimilation rate compared to the consumption rate? Answer: 1/3 2. What is the average assimilation rate for fluids per hour? Answer: 16-24oz 3. Per 15 min? Answer: 4-6oz 4. What is the average assimilation rate for calories per hour? Answer: 240-280 cal 5. Average amount of calories in a single gel? Answer: 100 cal 6. In 8 oz of Gatorade? Answer: 50 cal 7. 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 cal 10g protein 240 cal 15g protein RDA vitamins
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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
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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
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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
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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
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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
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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
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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!
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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
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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
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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
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T1 photo Gatorade bag Bike racked by seat Rack # Helmet sticker Racked by the seat Bike frame sticker T1 bag Pump must be INSIDE bag Bracelet
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T2 photo Small cooler Bike racked by handlebars Bike racked by handlebars Rack #s Alternate by side Small cooler to keep bottles cold Bracelet
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Foot out of shoe for ‘flying dismount’ Lead rider at a ‘full stop.’ Off to the side, out of the way. ‘Dismount’ Line
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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
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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
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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
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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
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Practice Practice both Transitions Work in one direction at transitions Speed in Transition = Reduced Transition Time – Organization – Techniques – Multi-Task
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Questions? Membership/T-Shirts--Bob Accelerade® products--George See you tomorrow a/o Friday at Harney Gym 4:00-5:30pm. Door Prizes!!
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