This is the place!!

1. Newcomers?

2. Looking for volunteers to help with - First City Kid’s TRYathlon (Sat 26 Apr)- Queen’s Romp (Sun 27 Apr) (x12; 0715-1000)- CGSC Triathlon (Sat 3 May)

3. Upcoming Triathlons:- 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- Prairie Punisher 12 July- Shawnee Mission Triathlon 13 July- 5i50 Kansas 20 July

4. Next meeting(s) - 24 & 25 Apr - Harney Gym Parking Lot – 4-5:30 pm (Practice). - 30 Apr - Wetsuits, Speedsuits, & Open Water Swimming Class. (HNS) - 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)

5. Tonight’s Presentations:- Transitions

Sat 10 May 1pm699 East 582 RdLawrence, KS

www.douglas-county.com/depts/pw/pw_lonestarlake_regulations.aspx

But first a quiz…1. What is the average assimilation rate compared to the consumption rate?

Answer: 1/32. What is the average assimilation rate for fluids per hour?

Answer: 16-24oz 3. Per 15 min?

Answer: 4-6oz4. What is the average assimilation rate for calories per hour?

Answer: 240-280 cal5. Average amount of calories in a single gel?

Answer: 100 cal 6. In 8 oz of Gatorade?

Answer: 50 cal7. How do I determine my protein requirements for the day?

Answer: Ideal body weight x .7 = # of g of protein needed per day.8. What is the nutritional value in:

240 cal10g protein

240 cal15g proteinRDA vitamins

Transitions Key Points:• Organize!

– Packing List and Redundancy– Load Plan to / from transition– Know the Course Transition Layout

• Rehearse:– At the Bike/At the Run– Navigating the Transition Area(s)

• Conditions--Speed vs. Comfort• Sprint--1-2 Hour Event• Olympic—2-4 Hour Event• Half/Long Distance--4-17 Hour

Event• Bottomline--Less Stress=Success

Transitions Guidelines• Prep everything before you leave transition• Don’t be a camper—Keep the smallest footprint

as possible• Dress systematically—Top to Bottom or Bottom

to Top—The Helmet is Decisive when the Bike is Unracked

• Contingencies: Have a support crew a/o backup bag (extra goggles…)

• Stay calm: Leave Ready-- Not Stressed

Overview• Equipment—SWIM—BIKE—RUN• Pre-Race Set up• Pre-Race Nutrition• Pre-Race Course Recon• Half and Full IRONMAN Transitions• What to wear and the TRI Checklist• Things that can go wrong• Practice—Tomorrow and Friday 4:00 to

5:30PM at Harney Gym—Ft Leavenworth

Equipment--SWIM• Body Marking / ID Band / Timing Chip• Wetsuit / Speedsuit / TRI Suit / TRI Shorts /

Swim Suit / SPEEDO• Swim Cap• Ear Plugs / Nose Plugs• Goggles(clear/shaded)• Lubes—Reduce Friction from Suits

• Bike• Rack• Stool / Bucket• Towel / Foot Wash• Fuels—Liquids & Solids• Socks / Shoes• Jersey

• Glasses• Helmet• Race Belt• Lubes—Same as in SWIM• Bike Labels• Sun Block• Tire Pump• Tire Repair Kit• Special Needs

Equipment--BIKE

Equipment--RUN• RACE NUMBER• Shoes / Socks• Jersey• Fuels—Liquid and Solids• Hat• Lubes—Same as in SWIM & BIKE• Belts—Fuels and Number• Sun Block• Special Needs

Pre-Race Set up • Registration

– Photo ID– USAT Card / One Day Insurance– Registration Confirmation Number

• Swim Equipment—What to Wear! • T1 Stuff—Transition to the BIKE• Bike Equipment—What to Wear!• T2 Stuff---Transition to the RUN• Run Equipment—What to Wear!

Pre-Race Nutrition • See the March 2014 Class (Nutrition / Hydration)• Sprints are Short—Need Strong Protein Base and

High Sugar / CARB Build.– Protein in training– Carb Load 48-24 Hrs out– Pre-Race—High Carb 6-8 Hrs out– Hi Sugar / Caffeine 1 Hour out

• Post Race—Fluids, Protein, Chocolate Milk and Beer

Pre-Race Course Recon• Recon the transition sites (T1 and T2)

– Set up (3 feet wide x 6 feet long) approx.– Surface– Spacing on Racks

• Recon the course out and in of transition– Setup to your Strength– Distance from Swim to Bike– Distance from Bike to Run

• Recon the Bike and Run Course• Weather—TEMP/Wind/Humidity/Sun rise

Half and Full IRONMAN• Day Prior Set-up• Split Transition• Special Needs Bags• Race Support• USAT Officials--Penalties• Nutrition and Hydration• Weather—TEMP/Wind/Humidity

T1 photoGatorade bag

Bike racked by seat

Rack #Helmet sticker

Racked by the seat

Bike framesticker

T1 bagPump must beINSIDE bag

Bracelet

T2 photoSmall cooler

Bike racked by handlebars

Bike rackedby handlebars

Rack #sAlternate by side

Small cooler tokeep bottles cold

Bracelet

Foot out of shoe for‘flying dismount’

Lead rider at a ‘full stop.’Off to the side, out of the way.

‘Dismount’ Line

What Do I Wear For Each Event? • Swim Gear

– Swimsuit– TRIsuit-1/2 piece– Wet/Speed Suit– Googles (Dark & Light)/Ear/Nose Plugs– Swim Cap

• Bike Gear– Helmet– Race Belt/Number– Bike Shorts/Bike Top– TRIsuit-1/2 piece– Shoes/Bike/Tri– Socks– Glasses– Bike Equipment as required

• Run Gear– Race Belt/Number– Running Shorts/Top– TRIsuit-1/2 piece– Socks– Shoes– Hat– Glasses– Run Equipment as required

• Swim Gear Goggles Cap Wetsuit / Speedsuit / Swimsuit TRisuit—1/2 piece Lubes & Sunblock Chow / Drinks

• Bike Gear Helmet Glasses Lubes & Sunblock Belt / Number TRIsuit/Bike short / Top Shoes / Socks Chow / Drinks Bottles Repair Kit Bike

• Running Gear Race Number TRIsuit /Run shorts / Top Hat Shoes / Socks Lubes & Sunblock Chow / Drinks

• Set-Up Space Routes Support Equipment Support Personnel Pre/Post-Race Fuels Post-Race Clothing Pre-Race Conditioning Pre-Race Attitude

T1 and T2 Equipment Checklist

Things that can go wrong!• Training—When is the Race? AM or PM! When do you train?• Weather• Course changes on race day• Forget equipment—Packing List• Arrive late at start

– Racking space– Missed briefings– Chip pick-up– Porta-Potty Wait

• Swim Issues– Water Temperature--Wetsuit– Goggles Fogging– Start Conditions—Stand—Run---Treading

• Bike Issues– Flats– Mechanical

• Violate USAT Rules– Drafting– Helmet not strapped---Mounting / Dismounting

Things that can go wrong!• Something new on or just before Race

– Equipment– Training– Diet

• Swim too Fast– Rest / Relax in T1– Nutrition

• Ride too Fast– Rest in T2– Loosen Legs Prior to T2– Nutrition

• Run too Fast—Not Possible if your Swim and Ride are Controlled

Practice• Practice both Transitions• Work in one direction at transitions• Speed in Transition = Reduced Transition Time

– Organization– Techniques– Multi-Task

Questions?

Membership/T-Shirts--Bob

Accelerade® products--George

See you tomorrow a/o Friday at Harney Gym 4:00-5:30pm.

Door Prizes!!