1. This is the place!!

2. 1. Newcomers? 2. Membership cards / T-shirts – see Bob - $30 13 month membership and T-Shirt - $15 Re-up membership - $15 T-shirt (two for $25) Membership gets you a bunch of discounts from a variety of local sports stores (too many to list). Check the club website for details! 3. USAT Rules are posted on our website (LINKS and HANDOUTS tabs).

3. 4. Upcoming Races: - 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 - HalfMax / QuarterMax / OctoMax 28 Jun - *Prairie Punisher Duathlon 12 July - Shawnee Mission Triathlon 13 July - 5i50 Kansas 20 July - Matt Mason Cowboy Up 3 Aug - *Dog Daze Duathlon 10 Aug - Midwest Meltdown Triathlon 10 Aug - Jackson County Triathlon 17 Aug - Hy-Vee Triathlon 31 Aug - Silverback (formerly Lawrence) Triathlon 14 Sep

4. 5. Next meeting(s) - 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 6. Tonight’s Presentations: - Wetsuits, Speedsuits, & Open Water Swimming

5. WETSUITS, SPEEDSUITS, & OPEN WATER SWIMMING

6. Wetsuits Why a wetsuit? Do I have to wear one? 1) Warmth, 2) Buoyancy, 3) Hydrodynamic properties How do they work? Traps water in between your body and the suit. Creates a layer of insulation. Generally 2-5mm in thickness. 5mm max allowed. Neoprene provides buoyancy (= good body position) Water must be 78° or below to be “wetsuit legal.” 78.1°-83.9° (USAT), still legal, but cannot win awards. (IRONMAN is 76.1° and 83.8°). A good investment for swims >1000m.

7. What type / style should I buy? Full (colder water, most restrictive) Sleeveless (moderate temp, less restrictive) Shorty (mild temp, least restrictive, easiest to remove)

8. Proper Fit Lubricant and plastic bag trick (over feet and hands). Snug but comfortable. Little to no air pockets. Tight on shoulders or crotch – too small. Folds or wrinkles in midsection – too large. Get the smallest size that fits. BTW - the zipper is in back….

9. Care of wetsuits Rinse and hang inside-out (on a thick clothes hanger) away from direct sunlight. Be careful not to tear or puncture (fingernails). Soak in water after long term storage before wearing. Lubricants Body Glide, Chamois Butter, Suit Juice, Pam cooking spray No Petroleum based products (Vaseline, KY,…) Removing the wetsuit Peel down to waist, roll down to shins. Step on the suit and pull out each leg. http://www.youtube.com/watch?v=5XBisIHHKBg&feature=related

11. www.wetsuitrentals.comwww.wetsuitrentals.com or www.xterrawetsuits.comwww.xterrawetsuits.com Read the Wetsuit 101 and Beginner FAQ handouts on the website.

12. Speedsuits When water temp or rules prohibit wetsuits. Good hydrodynamic features, but not buoyant like wetsuits. Similar in cost to wetsuits. http://www.xterrawetsuits.com Good article about speedsuits: http://triathlons.thefuntimesguide.com/2009/04/speedsuits.php

13. Open Water Swimming

14. Swim Starts Types: Mass Wave Time-trial Start points: Wet (In water) Beach Dock

15. Types of Courses Loop Out and back Point to point Long Short

16. Challenges? Anxiety – Hyperventilating is common! Especially in the first 200m. Colliding with others – disrupts your concentration, lose your goggles. Navigating (“sighting”) – slows you down, adds to fatigue. Recommendations Anxiety – Get in a practice swim if possible. Elevate your heart rate BEFORE the swim start! Colliding with others – Rehearse this battle drill. Go to practice swims. Wear your goggles UNDER your swim cap Navigating (“sighting”) – This skill must be practiced! Don’t wear yellow or orange tinted goggles.

17. Skills & Techniques Adequate freestyle swimming. Bi-lateral breathing is highly recommended. Control of your breathing. Breast, Side, or back stroke to rest and regain breath. Sighting (“Alligator eyes”). Deep water start (from the “T”). Regain your breath. Ensure you fully exhale underwater. Sight every other breathing cycle. Lifting your head to sight – but keeping your body “flat.” “Sight” on the way up or on the way down. Try both. Learn to look for “landmarks.” Choppy water – look and breath on the “top” of the swell.

18. Tips for Beginners Practice! Swim to the outside and rear of the pack. Practice accelerating out of the “T” start position. Have someone watch you. Video if possible. Wear earplugs if necessary. Learn how to clear your goggles during a race. Consider an Aqua Sphere® mask to improve view. Learn bi-lateral breathing. Come to the Practice Swim on Saturday. http://www.youtube.com/watch?v=r3S0wu4Zbfk&feature=player_embedded

19. OWS practice at Lonestar Lake Sat 10 May. Meet at Dillon’s (in Lansing) at 1130 to convoy. Strip map to follow. Summer open water swim practice at SMP Lake will start 27 May. (See handout and later slide.)

20. Resources www.totalimmersion.net www.usms.org www.doversolo.com www.goswim.tv You tube!!

23. Sat 10 May 1pm 699 East 582 Rd Lawrence, KS www.douglas-county.com/depts/pw/pw_lonestarlake_regulations.aspx Lonestar Lake Strip map

24. SMP Lake practice swim. Google map route address: 7900 Renner Road, Shawnee, KS 66219. (25 mi from Lansing.) 27 May - Aug 7. Every Tues and Thurs from 1800-1930 hrs. $4.00 fee. Wear a bright colored swim cap. Call before driving down there to ensure they're open for swimming (weather conditions and algae levels). Daily Recording 913.312.8847. SMP Beach desk 913.492.2157. Shawnee Mission Park Lake

25. Kill Creek Park Approx 40 mi / 1 hr drive from Post. Hwy 7 south to K-10. 11670 Homestead Lane, Olathe KS. Mondays only 1800-1930 Jun 2 - 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.