1	Training for Your First Triathlon Ken Johnson USA Triathlon Certified Coach coachken@3-fitness.com www.3-fitness.com March 7, 2007
2	Triathlon Equipment You can start the sport off modestly And you can get expensive if you want to Start out with the basics and you can “upgrade” if you like the sport
3	Triathlon Equipment Swim Goggles, swim/tri suit, swim cap Bike Mountain bike is okay Helmet, water bottle, tube & toolkit Run Running shoes, sunscreen
4	Training Plans Recovery every 3-4 weeks Cut down the number of hours Increase in intensity is okay, but keep it short Practice open water swimming Consider race breakdown times Swim = 17% Bike = 50% Run = 33% Practice your weakest skill a bit more
5	Training Plans Bricks are your friend Bike + Run = ick! Teach your legs to go from bike to run Trick: run 10 minutes each time you get off your bike But, you must start running within 5-8 minutes of getting off the bike or it’s not a brick
6	Training Zones
7	Training Volume (Beginner) Sprint triathlon: 5-9 hrs/week 5 hours Prep period 6-9 hours Base periods 4.5 hours recovery week Olympic triathlon: 7-13 hrs/week 7 hours Prep period 13 hours Base periods 5.5 hours recovery week
8	RecPlex Training Offerings Danskin Beginner Saturday mornings April 28 – June 30 Danskin Intermediate / Advanced Sunday mornings April 29 – July 1 Registration opens April 1st
9	RecPlex Training Offerings Open Water Swim Clinic with Pro Lauren Jensen Sunday, June 10 Beginning and Intermediate sessions Included in the Danskin classes
10	RecPlex Training Offerings Triathlon Cycling Tuesday evenings Pleasant Prairie Tri Training Begins mid-June Danskin to Pleasant Prairie triathlete Begins mid-July Custom Training Plans
11	Race Prep: Week Before Hydrate! Confirm packet pickup, race start time, parking If possible, ride the bike course and run the run course Note landmarks Note areas to watch out for and where you can take advantage
12	Race Prep: Day Before Packet Pickup (USAT card) May be available early or day of Bike Racking – Danskin, Pleasant Prairie Most races have morning of Body Marking Bring your own black marker race morning Layout and Pack your gear – race day checklist
13	Race Prep: Morning of Get an early start Eat a light breakfast Set up Transition Marker / Flag / Balloon / Chalk mark Walk Swim Out to rack Walk rack to Bike Out Walk Bike In to rack Walk rack to Run Out
14	Race: Swim Get in position for your wave If nervous, line up on the side and/or back Be prepared for flailing arms and legs You will get hit! Sighting
15	Race: T1 (Transition One) Goggles and swim cap off Wet suit unzipped and peel to waist Helmet on and buckled before unracking your bike Walk/Run bike to exit Mount outside of transition
16	Race: Bike Understand drafting rules Passing – shout it out Hydration – take a water bottle Pedal down hills to pick up time Low gear + high cadence toward end to get ready for the run Dismount outside transition
17	Race: T2 Helmet on and buckled until rack your bike Run/walk bike to rack Finding your stuff Running shoes on, then grab everything else and go
18	Race: Run Legs will hurt and feel strange – practice your bricks! Hydrate Take own sports drink if concerned Run/Walk technique
19	Race: Finish Celebrate – you did it! Walk for a bit Hydrate Take advantage of post-race food Save the beer tent for later! Pack up transition
20	Questions? Ken Johnson USA Triathlon Certified Coach coachken@3-fitness.com www.3-fitness.com