1. Spring Triathlon Training Kick-Off! Presented by: You must log in and call in for the webinar To hear the audio portion call: 1-218-339-2500 and enter access code: 838290 #

2. Agenda Duration: 40 minutes What is a Polar training computer and how does it work? Let’s apply it to Coach Troy’s 12 week training plan Triathlon Tips Beginner Q&A Enter for a chance to win!

3. What is a Polar training computer? Soft fabric transmitter belt worn around the chest + watch on your wrist The transmitter worn around your chest picks up the signals of your heart, and sends them wirelessly to the watch

4. Only true measure of intensity or how hard your training Training guide for every workout you do Great tool for beginners starting out Provides indications of your fitness level and helps you see improvements Resting heart rate provides a valuable look at how your training is affecting your body Helps to avoid overtraining What is a Polar training computer… and what heart rate can tell you!

5. What is a Polar training computer… and how does it work? Training Computer Calculates your Target Zone, a heart rate range that is based on a percentage of your Maximum Heart Rate and your age Train in Target Zone Get fitter and heart is able to pump more blood with every beat Over Time Heart doesn’t have to beat as often to get the required oxygen to your muscles, which in turn decreases your resting and exercise heart rate. Result Muscles utilize oxygen better, meaning you can put more effort in and still maintain the same heart rate.

6. Calculates your Target Zone, a heart rate range that is based on a percentage of your Maximum Heart Rate and your age What is a Polar training computer… and how does it work? Training in each Target Zone has a different effect Training Computer Blue Zone 60-70% of maximum heart rate Recovery workouts, fat burning, endurance building Gray Zone 70-80% of maximum heart rate Improves cardiovascular fitness, muscle strength and endurance Red Zone >80% of maximum heart rate Interval training and maximum speed development

7. What is a Polar training computer… and how does it work? Finding your Max to build your zones Formulas: > 220-age > Karvonen Training Tests > 5K run, hill test on the bike, swim intervals Clinical Tests > Offered by some performance- oriented run and cycle shops

8. Target Zone training is incorporated into Coach Troy Jacobson’s training plan Key words to follow: Aerobic: Blue Zone Tempo: Gray Zone Blue Zone 60-70% of maximum heart rate Recovery workouts, fat burning, endurance building Gray Zone 70-80% of maximum heart rate Improves cardiovascular fitness, muscle strength and endurance Red Zone >80% of maximum heart rate Interval training and maximum speed development

9. Example: Wednesday Bike 45 minutes in your aerobic zone (60%-70% of maximum heart rate) then run for 20 minutes in your aerobic zone. Brick means do these two workouts consecutively. Blue Zone 60-70% of maximum heart rate Recovery workouts, fat burning, endurance building Gray Zone 70-80% of maximum heart rate Improves cardiovascular fitness, muscle strength and endurance Red Zone >80% of maximum heart rate Interval training and maximum speed development

10. Polar training computers: “Personal trainer” on your wrist, guiding you to stay within your target heart rate zone Provide motivation to complete training plan With optional FlowLink accessory, you can connect to polarpersonaltrainer.com, our free online training service

11. Decision making that isn't possible without this information: -Helps you establish realistic finishing time goals -Match pace necessary to hit your time goals with heart rate -Provides a real time pacing tool that would otherwise only be possible with lap splits at mile markers -Helps to avoid the common mistake of going out too fast Speed, Distance AND Heart Rate... a powerful combination Example: In training you run 10 min/mile pace at heart rate of 160. During race you are on 10 minute pace, and heart rate is 170. You can make the decision to keep at that pace (time goal) or back down a bit (finishing goal) Provides a solid benchmark during training that can guide you during race day

12. Which Polar is right for me? -Visit Polar Retailers -Visit Polarusa.com to see the full product line -Corey on Iron Girl heart rate training discussion board Aflac Iron Girl Retail Partners: Columbia, MDAtlanta, GA Bloomington, MN Syracuse, NY Lake Las Vegas, NV RS300X FT60 FT4 FT7

13. Beginner Triathlon Tips: -Rest: follow training plan rest days – muscles develop with rest -Swimming: practice breathing technique, use breathing as a navigation tool, be aware of current -Nutrition: on race day, stick to your normal meal routine -Bike: know how to change a tire, stay to the right/ pass on the left, 5-7 bike lengths -Perform self-assessment with morning heart rest test (elevated heart rate over three or more days can indicate over training) Listen to your body!

14. Thanks! Please enter for a chance to Win Email your name to: contest.winners@polar.fi Polar FT4 and Aflac Iron Girl Race Entry (excluding sold out events) Winner will also be posted on Iron Girl’s facebook