1. Welcome to NTP 2012

2. Triathlon 101 Clinic - Agenda G Co-Leaders G Four Pillars of Triathlon G Heart Rate Training G Clinic Schedule G Website/Forum/Newsletters G Mentors G The big deal: the triathlon G Q & A G Co-Leaders G Four Pillars of Triathlon G Heart Rate Training G Clinic Schedule G Website/Forum/Newsletters G Mentors G The big deal: the triathlon G Q & A

3. Your 2012 NTP Co-Leaders G Casey Creech G Bryan Frank G Will Grant G Casey Creech G Bryan Frank G Will Grant G Rachel Magnus G Travis Siehndel G Pam Simmonds

4. Four Pillars of Triathlon G Training G Equipment G Nutrition / Hydration G Rest & Recovery G Training G Equipment G Nutrition / Hydration G Rest & Recovery

5. Pillar 1 - Training G Consistency G Goal of program is to get you working out regularly in all 3 disciplines G Flexibility G If you need to move a workout, do so! G Purposefulness G Each workout is intended to provide you with the endurance and skills to complete your first triathlon G Consistency G Goal of program is to get you working out regularly in all 3 disciplines G Flexibility G If you need to move a workout, do so! G Purposefulness G Each workout is intended to provide you with the endurance and skills to complete your first triathlon

6. The 10% Rule G Never increase training volume by more than 10% per week G The training plan follows this rule which is why the workout times might seem strange G Never increase training volume by more than 10% per week G The training plan follows this rule which is why the workout times might seem strange

7. Sprint - Month 1

8. Olympic - Month 1

9. Training Suggestions G If you move workouts around, spread the disciplines out G You may need to skip a workout, that is okay. Do not skip too often G 10 minute rule can be useful G Even if you do not do the whole workout, the most important aspect is just getting out there G Listen to your body! G If you move workouts around, spread the disciplines out G You may need to skip a workout, that is okay. Do not skip too often G 10 minute rule can be useful G Even if you do not do the whole workout, the most important aspect is just getting out there G Listen to your body!

10. Training Suggestions G Swim G Drills G Intervals G Typical: G 10% warmup G 20% drills G 60% main set G 10% cool down G Swim G Drills G Intervals G Typical: G 10% warmup G 20% drills G 60% main set G 10% cool down G Bike G Spin sessions G Drills G Intervals G Just ride! G Run G Track G Hills G Just run! G Run G Track G Hills G Just run!

11. Pillar 2 - Equipment G The VERY Basics - G Swim (swimsuit, goggles, pool) G Bike (bicycle, helmet, pedals, shorts, road) G Run (shoes, path) …stay away from cotton G The SPECIFICS at the Gear Clinic G The VERY Basics - G Swim (swimsuit, goggles, pool) G Bike (bicycle, helmet, pedals, shorts, road) G Run (shoes, path) …stay away from cotton G The SPECIFICS at the Gear Clinic

12. Pillar 3 - Nutrition / Hydration G Caloric intake G Fluid intake (ALWAYS have water available) G Performance foods G Performance drinks G The SPECIFICS at the Nutrition Clinic G Caloric intake G Fluid intake (ALWAYS have water available) G Performance foods G Performance drinks G The SPECIFICS at the Nutrition Clinic

13. Pillar 4 - Rest & Recovery G 1 to 2 days of rest per week G Active recovery G Eating right for recovery G The need for sleep… … and a life! G 1 to 2 days of rest per week G Active recovery G Eating right for recovery G The need for sleep… … and a life!

14. Heart Rate Training G Training program is heart rate based G Each workout is noted with “Zones” G Methods to determine zones: G Max heart rate G Rate of perceived effort/exertion G Training program is heart rate based G Each workout is noted with “Zones” G Methods to determine zones: G Max heart rate G Rate of perceived effort/exertion

15. Max heart rate: G Many methods to determine G The simplest: G 220 - (your age) = your max heart rate G The most accurate: G VO2 max testing (costs money) G Many methods to determine G The simplest: G 220 - (your age) = your max heart rate G The most accurate: G VO2 max testing (costs money)

16. Heart rate zones G Zone 1: 50-60% of Max HR G Zone 2: 60-70% of Max HR G Zone 3: 70-80% of Max HR G Zone 4: 80-90% of Max HR G Zone 5: 90-100% of Max HR G Zone 1: 50-60% of Max HR G Zone 2: 60-70% of Max HR G Zone 3: 70-80% of Max HR G Zone 4: 80-90% of Max HR G Zone 5: 90-100% of Max HR

17. Heart rate zones G Zone 1: active recovery G Zone 2: light aerobic training G Zone 3: intensive endurance training G Zone 4: anaerobic threshold endurance training G Zone 5: all-out (will not be used in this training program) G Zone 1: active recovery G Zone 2: light aerobic training G Zone 3: intensive endurance training G Zone 4: anaerobic threshold endurance training G Zone 5: all-out (will not be used in this training program)

18. Rate of perceived effort (RPE) G Zone 1: very very light level of effort G Zone 2: very light to fairly light level of effort G Zone 3: “comfortably challenging,” conversations slight difficult G Zone 4: pace approaching what you would do for all out run for one hour G Zone 5: you’ll probably want to hurl at the end (we won’t be doing this level) G Zone 1: very very light level of effort G Zone 2: very light to fairly light level of effort G Zone 3: “comfortably challenging,” conversations slight difficult G Zone 4: pace approaching what you would do for all out run for one hour G Zone 5: you’ll probably want to hurl at the end (we won’t be doing this level)

19. Heart Rate Training G You do not need a heart rate monitor if you use RPE, but monitors are helpful G Check your ego at the door, Zone 1 is VERY slow but these workouts are designed to increase your efficiency for future workouts G You do not need a heart rate monitor if you use RPE, but monitors are helpful G Check your ego at the door, Zone 1 is VERY slow but these workouts are designed to increase your efficiency for future workouts

20. 2012 NTP Clinics Overview G Gear Clinic G Bike Buying G Swim Technique G Strength Training & Stretching G Nutrition G Running Gait G Bike Maintenance & Handling G Transition G Open Water Swimming G Pre-race Jitters G Gear Clinic G Bike Buying G Swim Technique G Strength Training & Stretching G Nutrition G Running Gait G Bike Maintenance & Handling G Transition G Open Water Swimming G Pre-race Jitters

21. 2012 NTP Clinics G Gear Clinic - Sunday, Feb 5 G Swim Clinics - (3 each day) G Saturday, Feb 11 (1 will be a beginner clinic) G Sunday, Feb 12 G Gear Clinic - Sunday, Feb 5 G Swim Clinics - (3 each day) G Saturday, Feb 11 (1 will be a beginner clinic) G Sunday, Feb 12

22. 2012 NTP Clinics G Bike Buying Clinics - G Saturday, Feb 18 (DC - Dupont) G Saturday, Feb 25 (Bethesda) G Sunday, Feb 26 (Arlington) G Running Gait Clinics G Sunday, Mar 4 (Arlington) G Saturday, Mar 10 (Cleveland Park) G Nutrition Clinic - Sunday, Mar 18 G Bike Buying Clinics - G Saturday, Feb 18 (DC - Dupont) G Saturday, Feb 25 (Bethesda) G Sunday, Feb 26 (Arlington) G Running Gait Clinics G Sunday, Mar 4 (Arlington) G Saturday, Mar 10 (Cleveland Park) G Nutrition Clinic - Sunday, Mar 18

23. 2012 NTP Clinics G Bike Handling Clinic - Saturday, Mar 31 G Stretching Clinic - Tuesday, Apr 3 G Strength Training Clinic - Thursday, Apr 12 G Bike Maintenance - mid April G Transition - late April G Open Water Swim - Sunday June 3 G Pre-race Jitters Clinic - Saturday June 9 G Bike Handling Clinic - Saturday, Mar 31 G Stretching Clinic - Tuesday, Apr 3 G Strength Training Clinic - Thursday, Apr 12 G Bike Maintenance - mid April G Transition - late April G Open Water Swim - Sunday June 3 G Pre-race Jitters Clinic - Saturday June 9

24. 2012 NTP Special Events G Multisport World Expo - Mar 24 G Easter weekend - Apr 7-8 G Columbia BrickNic - Apr 29 G PeasantMan - Sunday, May 6 G Mother’s Day - Sunday, May 13 G Columbia Triathlon - Sunday, May 20 G Memorial Day weekend - May 26-28 G Training Triathlon - Saturday, June 2 G Multisport World Expo - Mar 24 G Easter weekend - Apr 7-8 G Columbia BrickNic - Apr 29 G PeasantMan - Sunday, May 6 G Mother’s Day - Sunday, May 13 G Columbia Triathlon - Sunday, May 20 G Memorial Day weekend - May 26-28 G Training Triathlon - Saturday, June 2

25. Website / Forum

26. Newsletters G Weekly newsletters should arrive every Monday (we are volunteers so forgive us if we are not always on time) G Detailing: G Prior clinic wrap-ups G Upcoming clinics and group workouts G Future clinics G Merchant partner information G Tip of the week G Weekly newsletters should arrive every Monday (we are volunteers so forgive us if we are not always on time) G Detailing: G Prior clinic wrap-ups G Upcoming clinics and group workouts G Future clinics G Merchant partner information G Tip of the week

27. Mentors G We have an optional Mentorship Program linking you to veteran DC Tri members and experienced triathletes G Mentors are matched to you based on your skill levels in the 3 disciplines, your location, lifestyle, special needs, and the type of mentoring relationship that you want. G NTP Member Survey NTP Member Survey G Please fill out even if you do not want a mentor. G We have an optional Mentorship Program linking you to veteran DC Tri members and experienced triathletes G Mentors are matched to you based on your skill levels in the 3 disciplines, your location, lifestyle, special needs, and the type of mentoring relationship that you want. G NTP Member Survey NTP Member Survey G Please fill out even if you do not want a mentor.

28. The Washington DC Triathlon G Sprint distance: G 0.8k (0.5 mile) swim G 20k (12.4 mile) bike G 6.7k (4.2 mile) run G Cost: $110 (discounted) G Sprint distance: G 0.8k (0.5 mile) swim G 20k (12.4 mile) bike G 6.7k (4.2 mile) run G Cost: $110 (discounted) G Olympic distance G 1.5k (0.93 mile) swim G 40k (24.9 mile) bike G 10k (6.2 mile) run G Cost: $165 (discounted) G Sunday June 17, 2012

29. NTP Happy Hour G Thursday Feb 9th at 6:30PM G Location: Arlington Rooftop Bar & Grill G 2424 Wilson Blvd. Arlington, VA 22201 G Metro accessible: Courthouse or Clarendon G Appetizers provided G Thursday Feb 9th at 6:30PM G Location: Arlington Rooftop Bar & Grill G 2424 Wilson Blvd. Arlington, VA 22201 G Metro accessible: Courthouse or Clarendon G Appetizers provided

30. DCTriClub Gear G Sizing Kit available to try on G Jan 27 - Feb 5: Fresh Bikes, Arlington, VA G Feb 5: Revolution Cycles, Clarendon VA G (NTP Gear Clinic) G Feb 6 - Feb 12: Fresh Bikes, Bethesda, MD G Recommend going just to figure out your size. No obligation to buy something now. G Sizing Kit available to try on G Jan 27 - Feb 5: Fresh Bikes, Arlington, VA G Feb 5: Revolution Cycles, Clarendon VA G (NTP Gear Clinic) G Feb 6 - Feb 12: Fresh Bikes, Bethesda, MD G Recommend going just to figure out your size. No obligation to buy something now.

31. Questions? Email: ntp@dctriclub.org