1. 5th Annual “Tri” For Acts of Kindness Sprint Triathlon/Duathlon & 5K Run/Walk
First Timers’ Clinic
Welcome everyone to the Tri Act of Kindness Beginner Tri Presentation
Sponsored by:

2. Keeping it FUN, Keeping it Safe
AGENDA
Introduction
Keeping it FUN, Keeping it Safe
Swim
Bike
Run
Mangia, Mangia
4th Sport/Discipline
Q/A?
INTROUDCE SELF/Mike /Susan
Short version of Intro
HOUSEKEEPING/ Question throughout as well as Q/A
READ AGENDA
BRIEF DESCRIPTION OF EACH SECTION
Set up Dynamic for QUIZ
TALK ABOUT THE DIFFERENT DISTANCES;
QUIZ : The longest length in a Triathlon is
A.Half-iron
B.Sprint
C.26.2
D.Olympic

3. The Shyann Kindness Project's 5th Annual "Tri" for Acts of Kindness Sprint Triathlon/Duathlon and 5K Run/Walk
EVENT INFORMATION 
Date: Saturday, September 13 
Location: La Mariposa Resort, Tucson, AZ 
Start Time: 6:30 AM  
Triathlon: 300 yd. Swim (12 lengths = 6 laps) 12.5 Mile Bike Course 3.1 Mile (5K) Run Course 
Duathlon: 3.1 Mile (5K) Run Course 12.5 Mile Bike Course 3.1 Mile (5K) Run Course 
5K Run/Walk: 3.1 Mile (5K) Run Course 
QUIZ : The longest length in a Triathlon is
A.Half-iron
B.Sprint
C.26.2
D.Olympic
" I'm not in competition with anybody but myself. My goal is to beat my last performance" Celine Dion

4. 3. Then the affirmation kicks your creativity into high gear.
Positive Affirmation
When you say an affirmation over and over again, a couple of things happen:
1. You’re are sending a very clear message to your brain that this is important to you.
2. When you do that, your brain gets busy noticing ways to help you achieve your goals.
3. Then the affirmation kicks your creativity into high gear.
I am passing out index cards, this card is for you and your affirmation
Affirmation can be a quote: it could be your goal restated…post it and look at it daily

5. WHO ARE YOU? Always Carry Identification When Training Road ID
Drivers License
AZ Identification Card
Ask What people Carry For ID?
Recommendation from law Enforcement keep copy of ID on person or BIKE
1) FIRST PERSON TO ANSWER; PRIZE

6. IF YOU WANT TO PLAY KNOW THE RULES
USAT
Article I Scope, Purpose and Construction
1.1 Scope. These Competitive Rules ("Rules") are adopted by USA Triathlon and govern the administration of all races and events sanctioned by USA Triathlon. These Rules are binding on all members of USA Triathlon and all persons who enter or participate in any event sanctioned by USA Triathlon.
1.2 Purpose. These Rules are designed to set forth a standard set of parameters within which athletes can participate in triathlons and compete in a positive atmosphere of equal opportunity. These Rules are intended:
a. to promote and maintain sportsmanship, equal opportunity and fair play;
b. to encourage and reward individual performance and initiative;
c. to protect the health, safety, and well being of participants;
d. to promote the integrity of sport and triathlon as a positive cultural force in modern day society; and
e. to foster the foregoing ideals through the establishment and enforcement of punitive rules.
REVIEW SPECIFIC RACE RULES

7. TRIATHLON RACE DISTANCES
HALF-IRONMAN/ 70.3
SWIM 1.2mi
BIKE 56mi
RUN 13.1mi
FULL / 140.6
SWIM 2.4mi BIKE 112mi RUN 26.2mi
SPRINT
SWIM 0.5mi
BIKE 12.4mi
RUN 3.1m
OLYMPIC
SWIM .93mi BIKE 24.8mi RUN 6.2mi

8. So here's your guide for your first triathlon swim:
Pool
OPEN WATER
No matter how much pool swimming you may have done, it's different in open water, after the gun goes off.Many first-timers feel suddenly constricted by their wetsuit and spend the bulk of the race hyperventilating on the verge of panic.
So here's your guide for your first triathlon swim:
Once the gun sounds, all your instincts are warning you not to fall back. Unless you have a lot of experience in swimming races and particularly experience racing in open water, chasing quickly degenerates into churning.
Once you begin churning, the most likely result is rapid exhaustion, anxiety and loss of any feeling of being in control, and no material gain in speed.
If you just stop chasing and find your own best pace, the whole experience gets a lot better and probably will not be tiring at all.
In coming weeks, try to get into open water two or three times and practice swimming in your wetsuit. As you do, focus on the following:
A wetsuit takes away the feeling that you have to keep your arms turning over just to keep from sinking. Take advantage of that by relaxing and enjoy the wonderful security of feeling completely supported by the water.
Once you feel supported, you can use your arms to lengthen your bodyline on each stroke. Slip your hand into the water, quietly and gently (do whatever it takes to eliminate noise and splash) then extend your hand/forearm fully before the pull. Even more important, take your time reaching.
Stay well within yourself. Go slower than you think necessary to establish a sense of calm and control. Then focus on one or two specific points of technique. Make sure your head is in line with your body...or that you feel as if you're slipping through a small hole in the water...or that you feel arms, legs and body moving in sync.
Once you "find your groove," just drop in behind someone moving at what feels like a pace you could sustain indefinitely and glide along. You'll finish the entire race in far better position if you just keep your heart rate down, than if you try to catch or stay with faster swimmers.
1st Disclipine: WITH CHOICES ows vs Pool Swim
why is it first
WHY DOES SWIMMING ALWAYS COME FIRST?
Swimming is the first event in all international triathlon competitions because it's the most dangerous leg. Triathletes often overlap and collide in the water, resulting in broken toes, broken fingers and sometimes concussions. Also, if swimmers are already fatigued when entering the open water swim, the danger of drowning is higher.
OWS is different no matter how much pool swim…get into open water
Follow TTG Training and Friends FB Find other orgs link supporting OWS
Tips:
Get Comgfortable Drills …
Enjoy the security and buoyancy of a wetsuit THAT SAID SUSAN, will elaborate on wetsuits and what are your options
QUIZ: what temperature is a USAT sponsored race not wetsuit legal?….78F
Please note: the swim is a "Circular" swim meaning you will swim inside of one lane to complete your 12 lengths. Any type of stroke is allowable. Do not overuse your legs – remember, you still have to bike and run!

9. BIKE The BIKE; the second discipline!
What carries a penalty on the bike:
QUIZ: Biking on the left side of the lane considered blocking….buckling your helmet
YOU MUST HAVE YOUR HELMET BUCKLED WHEN EXCITING T1,

10. Bike Course
The  Bike Course laid out in the map below has been designed to include as much designated Bike Lane as possible and to allow our volunteers to work in tandem with Pima County Sheriff's Deputies to enhance safety.
At the Camino Cartamo there will be a volunteer and sign, along with a Sheriffs Deputy, indicating where to turn and reverse course.   

11. BIKE COURSE MAP Exit La Mariposa: Go North on N. Houghton Rd.
East on Tanque Verde Rd.
Turn around at Camino Cartamo (Sheriff's Deputy will be stationed there)
West on Tanque Verde Rd.
South on N. Houghton Rd. back into La Mariposa

12. Bike Bike fit Triathlon Road VS 2014 Kestrel Legend SL Road Bike
2014 Quintana Roo PRsix Triathlon Bike
Bike fit

13. RUN THE LAST LEG Two Quotes I would like to share with you!!!!
"If you never have a 'bad' day, you're probably doing something wrong; if you never have a 'good' day, you're definitely doing something wrong." -Mark Remy, Runner's World columnist
Seton Claggett President and Co-Owner of TriSports likes to say” you have to run slow before you can run fast…that is the basis of training.

14. RUN COURSE http://www.triforkindness.org/coursemaps/runcoursemap.html
Run Course Upon departing La Mariposa proceed north on Bonanza running on the left hand side of the street. When turning left onto Tanque Verde Rd., stay on the south side of the street until you reach the midpoint turnaround where a Sheriff's Deputy will halt traffic. Proceed across the street and continue going east running on the north side of the street. Cross the road back to Bonanza where another Sheriff's Deputy will halt traffic and the continue south back to the La Mariposa Finish Line.

15. Run Get the Right Shoe for You! Motion control Neutral
Stability/Cushioned Stability
Lightweight Trainer
Racing Flat
*** replace shoes about every miles
How do you know which shoe is right for you…Running stores are known for providing gait analysis…this can identity which show is right for you. At TrSsports we also review your gait with you and will check your shoe for a wear pattern. Will Ask you on your type of running surface, mileage and injuries. Remember we are an online venue if you see a shoe on the website we carry it a. Recommend you come in and try on shoes to make sure they are a good fit.
DID you know….your shoes needs rest. Either have a second pair or give your shoes a day of rest. Should wear running shoes only for running…IE not at work
what's in your closet!

16. Nutrition Don’t Forget Mangia Mangia What Not To Do! Must Dos
-DO NOT: Change Your Eating Habits Race Day
-DO NOT: Miss Meals
Must Dos
-make your water bottle your buddy
-3 meals and then some
-everything in moderation
practice, practice, practice
I bet everyone has a nutrition What Not To DO?
Call on audience to SHARE!!!!
Then call on them to share MUST DO!
MUST DO: QUIZ: Wake up Early and eat what are used to allowing it to properly digest!
The good part: TriSPorts has the biggest selection for Endurance Athlete nutrition! We got it just waiting for you…
3) AWARD PRIZE FOR First Person to Share!

17. TRANSITION: YOUR RACE HOME BASE
THIS IS WHERE THE FUN STARTS
TRANSITION: YOUR RACE HOME BASE
Organized
PRACTICE Makes Perfect
Make it your OWN!
See Handout: “The 4th Sport of Triathlon – Transition”
QUIZ: YOU SHOULD PUMP UP TIRES FOR THE LAST TIM E…RACE MORNING/…..You Should have a pump in your car to pump up as you unload or in transition…
DISPLAY WITH ALL THE ITEMS?????

18. THANK YOU Let TriSports.com be your resource.
Visit or Retail store
Whether it is apparel, nutrition, equipment
or a bike fit make us your go to store!
Please LIKE us on our Facebook page TriSports Tucson
REMEMBER LOGO GOES IN CIRCLES CLICK ON IT!
Susan will also jump in here to cover TriSports upcoming events