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Triathlon 101 - Beginning Triathlon and Triathlon Training

Triathlon 101 Presentation is an introduction to Triathlon and triathlon training.

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Triathlon 101 - Beginning Triathlon and Triathlon Training

  1. 1. Triathlon  101   Introduc1on  to  Triathlon  &   Triathlon  Training   Dave  Jimenez  
  2. 2. Objec9ve   To  learn  what  Triathlon  is.   To  understand  how  to  begin  to  prepare  for  a   Triathlon.  
  3. 3. Tiny  Bit  of  History   The  first  modern  swim/bike/run  event  to  be   called  a  'triathlon'  was  held  at  Mission  Bay,  San   Diego,  California  on  September  25,  1974  and   was  organized  by  members  of  the  San  Diego   Track  Club.   Triathlon  was  introduced  to  the  Olympic  games   in  2000  in  Sydney,  Australia.   Triathlon  is  governed  by  two  main  organiza9ons,   the  Interna9onal  Triathlon  Union  and  USA   Triathlon.    
  4. 4. Triathlon  Race  Distances   Triathlon  races  vary  in  distance.  There  are  four   main  designa9ons  as  shown  in  the  table  below.   They  are  shown  in  the  order  that  the  races  are   executed  (Swim  then  Bike  then  Run)   Name   Swim   Bike   Run   Sprint*   750m  (.47  miles)   20k  (12  miles)   5k  (3.1  miles)   Olympic   1.5k  (.93  miles)   40k  (25  miles)   10k  (6.2  miles)   Half  Ironman  (70.3)   1.9k  (1.2  miles)   90k  (56  miles)   21.1k  (13.1  miles)   Ironman  (140.6)   3.8k  (2.4  miles)   180.2k  (112  miles)   42.2k  (26.2  miles)   *Sprint  races  can  vary  in  swim  distances  
  5. 5. Who  wins  and  how?   Triathlons  are  9med  events.  Each   par9cipant  wears  and  9ming  chip  and   they  are  9med  the  second  they  start  the   swim  all  the  way  through  the  comple9on   of  the  run.     There  are  two  TRANSITIONS  in  triathlon,   where  the  athlete  will  switch  from  their   swim  gear  to  their  bike  gear  (T1)  and  the   bike  gear  to  their  run  gear  (T2).   Transi9ons  are  considered  the  fourth   discipline  in  triathlon.   Par9cipants  compete  against  other   people  in  their  age  group.*   *Some  races  have  divisions  for  par9cipants  above  a  certain  weight  called  Clydesdale  for  Men  and   Athena  for  Women.        
  6. 6. PROPER   PLANNING   PREVENTS   PISS   POOR   PERFORMANCE   What  do  you  need  to  Race?  
  7. 7. Beginning  to  Train   •  Decide  on  what  distance  race  to  focus  on.   – Consider  9me  available  for  training.   •  Iden9fy  your  strengths  and  areas  of   improvement.   •  Determine  appropriate  ways  to  remediate  and   improve  upon  iden9fied  areas  of   improvement.   •  Set  a  plan  and  s9ck  to  it!    
  8. 8. Training  for  a  Sprint   Time  Commitment:  ~5  Hours  /  Week    
  9. 9. Training  for  a  Olympic   Time  Commitment:  ~7  Hours  /  Week    
  10. 10. Training  for  a  Half  Ironman   Time  Commitment:  9-­‐12  Hours  /  Week    
  11. 11. Training  for  a  Ironman   Time  Commitment:  12+  Hours  /  Week    
  12. 12. OK…  I’m  in…  Now  what?   Dave  Jimenez  
  13. 13. Beginning  to  Train   •  Join  the  DFW  Tri  Club  Today!  (   –  Train  with  others  who  can  become  mentors  &  take  advantage  of  around  20  coached  workouts  each   week.   •  Buy  a  road  bike  or  tri  bike   –  Get  fiPed!   –  Look  for  used  or  a  prior  year  model  to  save  money  or  to  get  more  bike  for  your  money   •  Ride  with  a  group,  learn  how  to  handle  the  bike,  build  fitness  before  going  to  the  aero  posi9on   •  Run  frequently,  build  your  base  fitness  before  you  go  fast   –  Running  is  the  riskiest  of  all  sports  in  terms  of  injury   •  Start  with  the  sprint  distance  and  bridge  up  one  ‘distance’  at  a  9me.   •  Buy  as  linle  as  you  can  at  full  price  or  brand  new  at  first!   •  Looy  goals  require  looy  prepara9on.   •  Consult  a  specialist  as  needed:   –  Bike  Fit   –  Swim  Coach   –  Run  Coach   –  Cycling  Coach   –  Nutri9onist   •  Get  a  Coach  when  you  step  up  to  70.3  or  greater  or  when  you  want  to  anempt  to  qualify  for  na9onals  or   an  interna9onal  race  (go  fast)  at  the  Olympic  distance.  (DFW  Tri  Club  Coaches)  
  14. 14. hnp://  
  15. 15. Ques1ons?   Dave  Jimenez   Email:   Blog: