GRC Introduction to Triathlon Day th 19 September
GRC Introduction to Triathlon Day th 19 September 2015 Carol Mc. Laren, Rob Ovens & John Craske
Housekeeping The Four F’s Ø Fire Ø First Aid Ø Facilities Ø Phone
Itinerary Ø 09: 00 - 09. 30 - Welcomes and Introductions, Ice Breakers Ø 09. 30 - 10. 00 - GRC Tri, Triathlon Scotland, Rules and Regulations, entering your first race Ø 10. 00 - 10. 30 - Swimming Theory Ø 10. 30 - 10. 45 - Break and change into swim gear Ø 10. 45 - 12. 15 - Pool Safety, Swimming Practice & debrief Ø 12. 15 - 13. 00 - Lunch Ø 13. 00 - 13. 30 - Cycling and Run Theory / Safety Ø 13. 30 - 14. 45 - Taking to the Streets on the bike Ø 14. 45 - 15. 00 - Break and change into running gear Ø 15. 00 - 15. 30 - Running practice Ø 15. 30 - 16. 00 - Questions and Round Up
GRC Tri Ø Formed in February 2009 Ø Our aim: make triathlon accessible to all Ø Junior and senior section Ø Fauldhouse Tri and Junior Aquathlon Ø Training sessions
Race Rules Just to help you avoid them, here are the most common rule infringements: Ø Ø Ø Ø Ø Drafting Blocking Helmet Violations Race Number Riding in Transition Arriving Late / Entering Closed Transition Abusive Conduct Littering Road Traffic Violations MP 3 Players / Mobiles / IPods
What is Drafting? It’s against the Rules! Taking shelter behind or beside another competitor or vehicle during the bike phase. Making a Pass A competitor may enter the draft zone if they are making a pass. They have a maximum of 15 seconds within the draft zone to make the pass. If they cannot pass they must drop back. Once the pass is complete it is the overtaken cyclists responsibility to drop back.
Penalties 2 Minute Penalty Ø 1 Violation noted by a Motorcycle Official Ø Violations noted by Static Marshals Disqualification Ø 2 Violations noted by a Motorcycle Official Ø 4 Violations noted by Static Marshals Ø 3 Violations noted by Static Marshals and 1 violation noted by a Motorcycle Officials do not have to provide a warning about drafting for safety reasons
Swimming Theory Ø B. L. A. B. T. Ø Ø Ø Body Position Legs Arms Breathing Timing Ø Newton’s 3 rd Law & Bernulli Principle Ø Videos… Ø Swim practice: Drills, video stroke analysis & feedback
Swimming Debrief
Cycle and Run Theory / Safety Cycling: Running: How it all works Ø Cycling kit Ø Gears Ø Safety Ø Cycle Tactics Ø Route evaluation Ø Cycle training Ø Getting out… Ø Ø Physiology Ø Types of training Ø Cadence & style Ø Running Kit Ø Route evaluation Ø Psychology Ø Getting out running…
Types of Running Ø Ø Ø Endurance (long runs) Fartlek / Tempo (warm up / build to race pace / cool down) Parlouf (running in pairs) Intervals – to improve pace (for 10 km race: warm up / 10 x 200 m fast with 200 m rest in between each / cool down) Hills (improve strength) Sprints (ie; 10 minutes 1 minute sprint)
Roundup and Q&A Ø What next for you? Ø What will you take away from today? Ø How can we help now? Ø How could we improve the day?
- Slides: 13