Old College Tri Race Recon/Transition Clinic2015
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Dallas Athletes Racing Old College Tri Race Recon/Transition Clinic Dave Jimenez [email protected] bigdave4 bigdave4 Follow me:
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Transcript of Old College Tri Race Recon/Transition Clinic2015
Dallas Athletes RacingOld College TriRace Recon/Transition Clinic
Dave [email protected]
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ObjectiveDiscuss Old College Tri Race CourseDiscuss Triathlon Rules and Race StrategyUnderstand Efficient TransitionsPlenty of Q&A -‐ BRING IT!!!
Where is it?
You are looking for the Denton Aquatic
Center.
Transition Area
Swim
This is a Sprint
Distance Race. The swim
distance is 250 Yards.
Bike – Sprint (12 Miles)
Run – Sprint (3 Miles)
What Race Day Looks Like…• Wake Up • Eat 200-‐400 Calories 1 -‐ 1.5 hrs before race start & Drink 16 oz. water
• Drive to the race• 6:00 a.m. – Transition Area Opens & Body Marking• 7:00 a.m. – Sprint Triathlon Race Start – Smell the Pancakes!!
• 7:45 a.m. – Pancakes…yum! Enjoy!
General Rules of Thumb• It is the responsibility of each competitor to know the courses • On the bike, remember to pass only on the left and ride to the right • Dallas Athletes Racing will take every precaution to ensure the course is marked and turn marshals are present. • Be prepared for all weather conditions
Commonly Violated Rules• Transition Area: All equipment must be placed in the properly designated and
individually assigned bike corral. The wheel of the bicycle must be down on theside of the assigned space. All participants must return their bicycles to anupright position in their designated bicycle corral. No person shall interferewith another participant’s equipment or impede the progress of anotherparticipant. All bar ends must be solidly plugged. No participant shall bring ANYglass containers into the transitionarea.Penalty:Variable timepenalty
• Bike Position– Drafting: 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 15seconds.
– Position: keep to the righthand sideof the laneof travel unless passing.– Blocking: riding on the left side of the lane without passing anyone and
interferingwith other cyclists attempting to pass.– Overtaken: once passed, you must immediately exit the draft zone from the
rear,beforeattempting to pass again.– Penalty: Variable timepenalty
Commonly Violated Rules• Course: All competitors are required to follow the prescribed course and
to stay within all coned lanes. Cutting the course is an obvious violationand going outside the course is a safety issue. Cyclists shall not cross asolid yellow center line for ANY reason. Cyclists must obey all applicabletraffic laws atall times. Penalty: Referee's discretion
• Unsportsmanlike-‐Like Conduct: Foul, harsh, argumentative or abusivelanguage or other unsportsmanlike conduct directed at race officials, USATriathlon officials, volunteers, spectators or fellow athletes is forbidden.Penalty:Disqualification
• Headphones: Walkmans, record players, 8-‐tracks, headphones, headsets,mobile phones, iPods, mp3 players, or personal audio devices are not tobe carried or worn at any time during the race. Penalty: Variable timepenalty
Commonly Violated Rules• Helmets: Only helmets approved by the US Consumer Product Safety
Commission (CPSC) may be used in USAT sanctioned events. Helmets must beworn at all times while on your bike. This means before, during, and after theevent. Penalty:Disqualification
• Chin Straps: Chin straps must be buckled at all times when on a bicycle. DONOT unbuckle your chin strap unless you are off your bicycle. Penalty:Disqualificationon the course; Variabletimepenalty in transitionareaonly.
• Outside Assistance: No assistance other than that offered by race and medicalofficials may be used. Triathlons are individual tests of fitness. Penalty: Variabletime penalty
• Race numbers: All athletes are required to wear race numbers at all timesduring the run. Numbers must face the front and be clearly visible at all times.Numbers may not be cut or folded or altered in any way. DO NOT transfer yournumber to any other athlete or take a number from an athlete that is notcompeting. Penalty: Variable time penalty for missing or altered number,Disqualification and one year suspension from membership in USAT fortransferringa numberwithout racedirector permission.
Commonly Violated Rules• Wetsuits: Each age group participant shall be permitted to wear a wetsuit
without penalty in any event sanctioned by USA Triathlon up to andincluding a water temperature of 78 degrees Fahrenheit. When the watertemperature is greater than 78 degrees but less than 84 degreesFahrenheit, age group participants may wear a wetsuit at their owndiscretion, provided, however that participants who wears a wetsuitwithin such temperature range shall not be eligible for prizes or awards.Above84degrees,wetsuitsareprohibited.
• Abandonment: All personal equipment and belongings taken out onto thecoursemust stay on the athlete the entire time. No garbage, clothing, etc.shall be thrownon the course. Penalty: Variable timepenalty
Time Penalties
Race Planning
The 6 P’s of Triathlon… and Life.
PROPERPLANNINGPREVENTSPISSPOORPERFORMANCE
PROPERPLANNINGPREVENTSPISSPOORPERFORMANCE
Race Checklist
DO NOT wait until the night before the race to work the checklist.
Work the checklistSteps to take the evening before the race:• Lay out gear by discipline (Swim,
Bike, and Run)• Lay out nutrition by time of
consumption (Bring Extra)• Put Race Number on Race Belt• Check Helmet Straps• Check Goggle Straps• Put Race Number on Bike and
Helmet• Fill bottles and refrigerate/freeze
Transition SetupWho will have faster transitions?
KEEP IT SIMPLE!
T1 (Swim>Bike) Tips• Take your time• Be focused on one thing at a time• Get all swim gear off, then put bike gear on• Work high to low
– Sunglasses (before helmet every time)– Helmet– Nutrition in Tri Top– Race Belt– Socks/Shoes
• Take bike from rack• Head to mount line
T2 (Bike>Run) Tips• Take your time• Be focused on one thing at a time• Secure your bike!• Lose the bike gear
– Helmet– Shoes
• Work from high to low– Hat– Sunglasses– Nutrition in Tri Top– Socks– Shoes– Grab Bottle
• Go, go, go!
General Tips for Better Transitions• Don’t over pack… Keep it simple• Count racks• Mark yourself – Save lots of time• Know transition open and close times• 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 TriSlideor Body Glide liberally• Speed laces in shoes• Go Sockless• Flying Mount-‐ http://youtu.be/RD8nieSyAOs
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