For ATEN PPT CIS work
w301648
sc_ppt2013_c2_p1a_xingyumou_1.pptxSo You’re thinking about doing a sprint Triathlon?
Tips for Preparing for the Race
This file created specifically for Xingyu Mou
1
Swimming: 0.47 mi
Cycling: 12 mi
Running: 3.1 mi
Distances vary for sprint triathlons. Know the distances for the race and set your goals based on those distances.
2
Plan your training
Start training 8-10 weeks in advance
Create a training plan
For support:
Join a club
Train with a buddy
Preparing for a triathlon requires commitment and dedication. Friends can help motivate you.
3
Training objectives
Practice all 3 sports
Practice transtions
The transition between each event also requires training. For example, a poor transition of taking off a wet suite and putting on shoes before riding a bike can take can waste both time and energy. Have a plan, and practice it several times.
4
Strength training
Core exercises help strengthen your joints, muscles, and tendons and give you a solid foundation for swimming, running, and cycling.
5
Endurance training
Increase intensity gradually/all 3 sports
Increase distance no more than 10% a week
Track progress
Taper before the event
It is important that you increase the intensity and distance of your training gradually. Keep a log to track your progress. Taper your training the week before the race.
6
Swimming gear
Cycling gear
Road bike
Helmet
Flat-tire kit (recommended)
Race outfit
Cycling gloves (optional)
Sunglasses (optional)
Triathlon-specific bikes are designed to be more aerodynamic. If you are new to sprint triathlons, road bikes and mountain bikes work just fine.
8
Running gear
Running shoes
Race outfit
Running visor (optional)
Getting the right running shoes, and shoes that fit properly, can prevent injuries and improve performance.
9
Race Day
Follow the race rules at all times. Respect the other competitor’s space and equipment. Cheer on other athletes. Enjoy the race and the post-activities.
10
You can do it!
11
