1. TRIATHLON FOR LADIES

2. 3 DISCIPLINES: SWIM BIKE RUN

3. What is the distance of a triathlon? Sprint (short distance, often called “short course”) 200-750 yds 6-15 miles 2 miles -5K (3.12 mi) Olympic (medium distance, often called “long course”) 1000-*1500m (.6-.9 mi) 15-*24 miles *10K (6.24 mi)(*Standard International Olympic distance) 5150 ( Olympic Championship qualifying race) 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)

4. 1.Swim Goggles or Mask 2.Bike/Pump Tires 3.Helmet 4.Water bottle and Water bottle cage 5.Running shoes 6.Courage to wear spandex in Public Look Like a Triathlete

5. Talk Like a Triathlete 1.Packet Pick up 2.Body Marking 3.Transition Area (aka Bike Corral) 4.Timing Chip 5.Courtesy on the Bike Course 6.Mount and Dismount Line 7.Athena division

6. Triathlete Talk Glossary 1.“A” Race 2.Aero Bars 3.Brick Workout 4.Bonking (“Hitting a wall”) 5.Compression Gear 6.“On Your Left!” 7.Cycling shoes/Types of Pedals 8.Wedge Pack/Bento Box 9.Race Age/Wave 10.Duathlon/Aquabike

7. What to wear? One piece vs. two piece Types of clothing Where to buy

8. How to Train Like a Triathlete Swimming Lessons. On post or thru the Riverfront Community Center. Total Immersion (available on YouTube). Check our club website for swimming links. Biking First get a good “fit.” ( Santa Fe Trails Bike shop.) Group rides with friends Ensure you have a bottle cage/ no water stations Running Getting fitted for shoes is best. (The Running Well, Ultra Max Store or Gary Gribbles.)

9. Where do Triathletes Train? Pools Harney Gym on post (Lap swim 0530-0700 and after 1100) RFCC Indoor pool ($) Genesis indoor pool ($$) SMP Lake Beach Tue & Thurs 1800-1930 (June - July) ($) Kill Creek Lake Mondays only 1800-1930 (thru 6 Sep) ($) Bike routes On post. (Ride with traffic. Obey all traffic rules. Two exceptions.) Off post. (Same as above) (Group Rides with Santa Fe Trails.) “Dog Daze Route” (20 mi. Starts and ends at Warren Middle School) Check our website for “Bike Routes” (www.leavenworthtriclub.com )www.leavenworthtriclub.com Running Local school track On post golf course route (2.15 mi loop)

10. A simple training strategy Decide on your “Objective” and your “Goal” first. Do the math. Start training at least 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, always take a rest day. Alternate between disciplines. After the first week try to fit in a combination (Brick) workout. Practice your “transitions.” It’s okay to walk during the run! Last person across the finish line is still called a… TRIATHLETE!

17. Upcoming Sprint Triathlons www.trifind.com Each $ = approx $45 USAT Adult annual fee $45 or $12 one day Youth annual fee $15 or $10 one day May 4 th -2013 CGSC Sprint Triathlon ($) Swim 200 yds, Bike 13 miles, Run 3.1 miles. Registration fee May 19th– Kansas City Triathlon ($$-$$$) Longview Lake, Lee’s Summit MO Sprint and Olympic Registration fee plus USAT fee May 19th– Kansas 5i50 ($$-$$$) Clinton Lake, Lawrence Kansas Sprint and Olympic Registration fee plus USAT fee June 2 nd – Omaha Women's Triathlon ($$) Lawrence Youngman Lake Swim 750 m, Bike 20k, Run 5k Registration fee plus USAT fee July 27 th -Win For KC Women's Triathlon ($$) As of Feb 22, Wait List ONLY Smithville Lake, Missouri Swim 500m, Bike 10 miles, Run 5k Registration fee plus USAT fee Sept 14th - Olathe Women’s Medical TR ($ $ ) Kill Creek Park, Olathe, KS Swim 500m, Bike 10.6 mi, Run 2.6mi Registration fee plus USAT fee

18. TopicNameemail Swim diagnostic & basic skills ( I ) Advanced Swim workouts ( II ) Open Water Swimming ( III ) 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 Garveninfo@leavenworthtriclub.com Massage Therapy (Deep Tissue) Deenise ThorsenYouKneadMe1@aol.com “Girl stuff” questions Van (“Vahn”) Bert Jolene Hodge Jackie Kennedy ladies@leavenworthtriclub.com CGSC Triathlon (4 May 2013)George Hodge info@leavenworthtriclub.com Who do I ask about…?

19. Leavenworth Tri Club www.leavenworthtriclub.com Club Membership $25 First year $15 Renewals Upcoming Events March (Hydration & Nutrition) April (Transitions; two-part class) May (Two meetings; Wetsuits, speedsuits & OWS, and the 5i50 KS & IM KS 70.3 pre-briefs)

20. Questions? SPECIAL THANKS TO Leavenworth Riverfront Community Center Santa Fe Bike Shop Five Trails Half Marathon/10K Genesis Health Club