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:

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

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

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 http://spiritualityhealth.com/blog/eve-hogan/affirmations-why-they-work-how-use-them

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

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. http://www.usatriathlon.org/about-multisport/rulebook.aspx REVIEW SPECIFIC RACE RULES

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

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!

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,

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.     

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

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

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.

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. http://www.triforkindness.org/coursemaps/runcoursemap.html

Run Get the Right Shoe for You! Motion control Neutral Stability/Cushioned Stability Lightweight Trainer Racing Flat *** replace shoes about every 300-500 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!

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!

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?????

THANK YOU Let TriSports.com be your resource. Visit www.TriSports.com 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 https://www.facebook.com/TriSportsTucson REMEMBER LOGO GOES IN CIRCLES CLICK ON IT! Susan will also jump in here to cover TriSports upcoming events