Dallas Athletes Racing St. Patricks Day Triathlon Clinic at TriShop 2015
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Dallas Athletes Racing St. Patrick’s Day Tri Keller Dave Jimenez [email protected] bigdave4 bigdave4 Follow me:
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Transcript of Dallas Athletes Racing St. Patricks Day Triathlon Clinic at TriShop 2015
Dallas Athletes Racing St. Patrick’s Day Tri Keller
Dave Jimenez [email protected]
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ObjecAve Discuss St. Pats Tri Race Course Discuss Triathlon Rules and Race Strategy Understand Efficient TransiAons Q&A
Where is it?
TransiAon Area
Swim
Bike (12.6 Miles)
Run (3.1 Miles)
What Race Day Looks Like… • 5:00 a.m. – Turn off alarm and get your green on! • Eat 200 Calories* & Drink 16 oz water • 6:15 a.m. – TransiAon Opens/Body Marking Begins • ~7:15 a.m. – TransiAon closes/Line up in pool according to your race number
• 7:30 a.m. – Race begins/Pancake griddles turned on!
• 9:45 a.m. – Awards Ceremony, Music and a Party! *Some Athletes require more or less. This is a general guideline.
General Rules of Thumb • It is the responsibility of each compeAtor to know the courses • On the bike, remember to pass only on the leD and ride to the right • Dallas Athletes Racing will take every precauAon to ensure the course is marked and turn marshals are present. • Be prepared for all weather condiAons
Commonly Violated Rules • Helmets: Only helmets approved by the US Consumer Product Safety Commission (CPSC) may be used in
USAT sancAoned events. Helmets must be worn at all Ames while on your bike. This means before, during, and aker the event. Penalty: DisqualificaAon
• Chin Straps: Chin straps must be buckled at all Ames when on a bicycle. DO NOT unbuckle your chin strap unless you are off your bicycle. Penalty: DisqualificaAon on the course; Variable Ame penalty in transiAon area only.
• Outside Assistance: No assistance other than that offered by race and medical officials may be used. Triathlons and duathlons are individual tests of fitness. Penalty: Variable Ame penalty
• TransiHon Area: All equipment must be placed in the properly designated and individually assigned bike corral. The wheel of the bicycle must be down on the side of the assigned space. All parAcipants must return their bicycles to an upright posiAon in their designated bicycle corral. No person shall interfere with another parAcipant’s equipment or impede the progress of another parAcipant. All bar ends must be solidly plugged. No parAcipant shall bring ANY glass containers into the transiAon area. Penalty: Variable Ame penalty
• DraDing: Draking-‐-‐keep at least three bike lengths of clear space between you and the cyclist in front. If you move into the zone, you must pass within 15 seconds. PosiAon-‐-‐keep to the right hand side of the lane of travel unless passing. Blocking-‐-‐riding on the lek side of the lane without passing anyone and interfering with other cyclists aqempAng to pass. Overtaken-‐-‐once passed, you must immediately exit the drak zone from the rear, before aqempAng to pass again. Penalty: Variable Ame penalty
Commonly Violated Rules • Course: All compeAtors are required to follow the prescribed course and to stay within all coned lanes.
Cusng the course is an obvious violaAon and going outside the course is a safety issue. Cyclists shall not cross a solid yellow center line for ANY reason. Cyclists must obey all applicable traffic laws at all Ames. Penalty: Referee's discreAon
• Unsportsmanlike-‐Like Conduct: Foul, harsh, argumentaAve or abusive language or other unsportsmanlike conduct directed at race officials, USA Triathlon officials, volunteers, spectators or fellow athletes is forbidden. Penalty: DisqualificaAon
• Headphones: Headphones, headsets, walkmans, ipods, mp3 players, or personal audio devices, etc. are not to be carried or worn at any Ame during the race. Penalty: Variable Ame penalty
• Race numbers: All athletes are required to wear race numbers at all Ames during the run. Numbers must face the front and be clearly visible at all Ames. Numbers may not be cut or folded or altered in any way. DO NOT transfer your number to any other athlete or take a number from an athlete that is not compeAng. Penalty: Variable Ame penalty for missing or altered number, DisqualificaAon and one year suspension from membership in USAT for transferring a number without race director permission.
• Wetsuits: Each age group parAcipant shall be permiqed to wear a wetsuit without penalty in any event sancAoned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees but less than 84 degrees Fahrenheit, age group parAcipants may wear a wetsuit at their own discreAon, provided, however that parAcipants who wears a wetsuit within such temperature range shall not be eligible for prizes or awards. Above 84 degrees, wetsuits are prohibited.
• Abandonment: All personal equipment and belongings taken out onto the course must stay on the athlete the enAre Ame. No garbage, clothing, etc. shall be thrown on the course. Penalty: Variable Ame penalty
Time PenalAes
Race Planning
The 6 P’s of Triathlon and everything else in life
PROPER PLANNING PREVENTS PISS POOR PERFORMANCE
PROPER PLANNING PREVENTS PISS POOR PERFORMANCE
Race Checklist
Work the Checklist
Swim
Run
Bike
Electronics NutriAon
Morning Clothes
DO NOT wait unHl the night before the race to work the checklist.
Pre-‐Race Walk-‐Thru Steps to take the evening before the race: • Lay out gear by discipline (Swim,
Bike, and Run) • Lay out nutriAon by Ame of
consumpAon (Bring Extra) • Put Race Number on Race Belt • Check Helmet Straps • Check Goggle Straps • Put Race Number on Bike and
Helmet • Fill boqles and refrigerate/freeze
TransiAon Setup Who will have faster transiAons?
KEEP IT SIMPLE!
T1 (Swim>Bike) Tips • Take your Ame • Focus with single track mind • Deal with the Wetsuit
– Leverage the wetsuit strippers any Ame you can – If no strippers, get wetsuit off upper body and deal with the rest at the
bike • Get Swim Gear off, then put Bike Gear on • Work high to low
– Sunglasses (before helmet every Ame) – Helmet – NutriAon in Tri Top – Race Belt – Socks/Shoes
• Take bike from rack • Head to mount line
T2 (Bike>Run) Tips • Take your Ame • Focus with single track mind • Secure Bike • Lose the bike gear
– Helmet – Shoes
• Work from high to low – Hat – Sunglasses – NutriAon in Tri Top – Socks – Shoes – Grab Boqle
• Go
General Tips for Beqer TransiAons • Don’t over pack… Keep it simple • Count racks • Good Swimmer? Water at 77 or 78 degrees? Forget the
wetsuit • Mark yourself – More Ame • Know transiAon open and close Ames • Know Bike out/in and Run out
– Strategically choose your spot on the rack accordingly • Towel is for your feet, not for your face • Apply WATERPROOF sunscreen before race • Use TriSlide Liberally • Speed laces in shoes • Go Sockless • Flying Mount-‐ hqp://youtu.be/RD8nieSyAOs
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