Triathlon Race Clinic

Participant’s Handbook May 2016

Tanya Deeks Owner, Head Coach Unleash the Beast Multisport Coaching NCCP Triathlon Community Coach NCCP Cycling Community Coach NCCP Level 1 Swim Coach NCCP Cross Country Ski Coach Certified Personal Trainer / Nutritionist

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TriathlonRaceClinic:Participant’sHandbookCopyright©2016byTanyaDeeks

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1.Introductions2.Outlineofday

Time Topic Page

8:00-9:00 SwimSession 13

9:30-10:00 Welcome/TheSportofTriathlon 3

10:00-10:30 Do’sandDon’tsofTriathlon 5

10:30-11:00 BasicsofTrainingandNutrition 8

11:00-12:00 RunTechnique 16

12:00-12:30 LUNCH

12:30-2:00 BikeSkillsorMaintenance 15

2:00-4:00 RacePreparationandTransitionPractice 17

4:00–4:15 WrapUpandQuestions

3.Objectivesofday

NOTES:

SECTION1–OVERVIEWOFTHEDAY

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1.TheBasics Sports

Traditional=swimming,cycling,runningNon-traditional=skiing,canoeing,kayaking,etc

Types Cross/OffRoadTriathlon(swimming,mountainbiking,trailrunning) Indoor(Closedinspace–swimmingpool,cyclingtrack&runningtrack) TeamandRelay Paratriathlon WinterTriathlon(running,mountainbiking,crosscountryskiing)

Distances

Classification Swim Bike Run

Super-Sprint 375m 10km 2.5km

Sprint 750m 20km 5km

Olympic/Standard 1500m 40km 10km

Half-Iron 2000m 90km 21km

LongDistance 3000m 120km 30km

Iron 3800m 180km 42.2km

SECTION2–THESPORTOFTRIATHLON

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2.RequiredEquipment

Sport Basic Advanced TrainingTools

Swim

GogglesCapSwimSuit

TrispecificWetsuitSkinsuit/SpeedsuitNeopreneCapNeoprenesocks*

Kick/FlutterBoardPullBouyPaddles(nowriststrap)Fins

Bike

Bike(fitsandinproperworkingorder)Helmet(certified)ClosedtoeshoesCyclingShortsCyclingJerseyGlovesSocks(optional)SunglassesWaterbottle(s)SaddlebagwithtoolsPump(floorandframe)LubePhone(trainingonly)

TribikeTrisuitAerohelmetCyclingshoesBikecomputerCliplesspedalsCO2cartridges& adapterExtratubes/tiresRacingwheelsSportfoodanddrinkRoadID

TrainerPowermeter

Running

RunningshoesSocksShortsT-shirtHatWatchPhone(trainingonly)

RunningComputerFuelBelt/BottleCarrierRoadIDSportFoodandDrink2-3pairsofrunning shoes

Other

RacebeltTri/transitionbag

*themajorityofracesdonotallowthese,usuallyonlywhenthewaterisextremelycold.

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3.RulesKnowingtherulesistheathlete’sresponsibility.Takingabitoftimetoreadandunderstandtherulescanmakethedifferencebetweenagoodraceandanembarrassingordeal.ThekeyrulesthatallracersshouldknowarelistedinAppendixI.Alistofallrulescanbefoundat:http://www.triathlonontario.com/rules-s14033

GeneralConductofAthletes:

• Practicegoodsportsmanshipatalltimes• Beresponsiblefortheirownsafetyandthesafetyofothers• Know,understandandfollowtheITUCompetitionRules• Obeytrafficregulationsandinstructionsfromraceofficials• Treatotherathletes,officials,volunteers,andspectatorswithrespectsandcourtesy• Avoiduseofabusivelanguage• InformaTechnicalOfficialafterwithdrawingfromtherace

GeneralRules:

• Allathletesmusthavetheirhelmetsecurelyfastenedfromthetimetheyremovetheirbikefromtherackatthestartofthebikeleg,untilaftertheyhaveplacedtheirbikeontherackatthefinishofthebikeleg.

• Athletesmustuseonlytheirdesignatedbikerackandmustracktheirbike.• Athletesmustensureallunusedpersonalequipmentstayswithintheirtransition

areaspaceandnotplacedonthefieldofplayorplacedinthespaceofanotherathlete.

• AthletesmustnotimpedetheprogressofotherathletesintheTransitionArea.• AthletesmustnotinterferewithanotherathletesequipmentintheTransitionArea• CyclingisnotpermittedinsidetheTransitionArea.• Athletesmustmounttheirbikesafterthemountlineandbeforethedismountline.• Nudityorindecentexposurecanbeentertainingandfunbutisforbidden.

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4.The3Sports Swim:Youcan’twintheraceintheswimbutyoucanloseit!

• Theswimwillsetyouupfortherestoftherace.• Befamiliarwiththecourse-#ofloops,buoysonleftorrightside,spottingpoints.• Exitingtheswimfeelingpositivecansetthetonefortherestoftherace.• Ifyouareuncomfortablewithamassstartorahecticstart,thenstayatthebackof

yourwave.• Setacomfortablepaceanddon’tworryaboutanyoneelsearoundyou.• Swimmingisoneplacewhereyoucandraft.Findapairoffeetthat’sgoingslightly

fasterthenyouandpullinbehindandenjoythedraft.Youcouldsave18%-25%ofenergy!Draftwhenyoucanbutrememberto…

• Relyonyourown“spotting”.Followingsomeoneelsecouldleadyouoffcourse.• Ifyoufeelanxious,swimtothesideoftheswimminglineandstop.Youcanrestata

buoyifneededorastationaryboat.Breathe,relaxandwhenyouarereadystartswimmingagain.

• Enjoytheswimandthecoolwater;you’llmissitlateronwhenitgetshot!

Bike:Thelongestportionoftheraceindistanceandtime.• Yourbikeportionwillimpactonyourrun.• Havearealisticgoalpace/heartrateandstickwithit.• Properfuellingisessential.• Goodbikehandlingskillsandbikemaintenancewillminimizecrashesand

mechanicals.• Ifthecourseishilly;trainonhills.• Knowthecourse.Drivethecourseifyoucan’trideitbeforehand.Knowwhatthe

climbsarelikeandwhatthecornersarelike.Ninetypercentofthetimeifthereareclimbstherearefastcorners.Don’tgetcaughtoffguard.

• Donotstartofftofastorinatoohardofagear;thatwillprovefatallaterinthebikeportionorontherun.

• Spinningatahighcadence(80-90rpm)willhelpsaveyourlegsfortherunandismuchmoreefficientthanpushingahighgear.

Run:Thehardestportionoftherace.• Maintainahighcadenceandlightfeet.• Donotstartouttoofast.Haveagoalpace/heartrateandstickwithit.• Useyourarmstohelppropelyouforwardandmaintainapowerfulrhythm.

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Transitions: SwimtoBike:Findingyourlandlegs.

• Duringthelast100metersoftheswimstartkickingmorevigorouslytogetthebloodpumpingthroughyourlegsandgetthemwarmedupandreadytouse.

• Youmayfeeldizzyaftertheswim,especiallyifthewateriscold.Takeiteasy,walkitoutuntilyoufeeloktorun.Don’tpushyourself.Ifyoucan,practiceexitingduringyouropenwaterswimpractice.

• Aftertheswim,yourbodyhaslostglucose,timetorefuelbutonlyifyourstomachissettled.

• Becarefulleaning/bendingoverinTransition–youmightbecomelightheaded.Useyourbiketosteadyyouifneedbutdon’tputallyourweightonyourbike.

• Donotsitdown!Thisisunnecessaryandcantakesignificantmoretime–aswellyourlegscouldcrampup.

• Startoffwithaneasiergearandspinoutyourlegstogetusetothenewmusclesandsport.

BiketoRun:Runningwithcementinyourshoes.• Makesureyoufuelledproperlyonthebike–youwanttostarttherunwithafull

tanknotanemptyone.• Inthelast5-10minutesofthebikeportion,shiftintoalowergearandspinthelegs

atahighercadencetoflushoutanylacticacidandtoloosenupthelegs.• Startrunningslowly–donotspringoutoftheT-ZonelikeanOlympicsprinter.

Althoughitwillfeelgreattobeoffthebikeandonthelastlegoftherace,startingouttoofastwillensureadebilitatingbuildupoflacticacidandcouldcauseseriouscramping.

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5.Nutrition Threekeymacronutrients: Carbohydrates:Thebody’sfirstchoiceforenergy Protein:Thebody’srepairman Fats:Sourceoffuelforenduranceactivities.SaturatedandTransfattyacidsshould

beavoidedbuthealthyfats(omega-3fattyacids)arerequiredbythebody.

FollowingCanada’sFoodGuideisagoodstart.Themoreintenseyourtrainingisthemoreyou’llneedtoadaptyourdailynutrition.Somekeythingstoremember:

• Twokeycomponents:a)Eatingtotrain–theharderyoutrainthemoreimportantyoureatinghabitsare.b)Eatingtorecover–toensureyouachievemaximumbenefitsfromyourworkoutandrecoverproperlybeforeyournextworkout.

• Eatingisaboutwhen,whatandhowmuch,butitalsomustmeettheneedsoftheindividual.Whatworksforonepersonmightnotworkforanother.

• Ensuringyourbodyhasenoughoftherightvitaminsandmineralsisimportanttoyouroverallhealth.

• Thingstoconsider:a)Nutritionalgoals:eatinghealthier,moreveg/fruits,specialdietaryneeds,etc.b)Overallgoals:loseweight,goharder/faster,etc.c)Overallhealthandmedicalconditions:overweight,diabetic,highcholesterol,glutenintolerance,dairyintolerance,etc.

d)Lengthofraceyou’retrainingfor.• RaceFuelling:Fuellingfor3sports,3differentusesofyourmuscles,3different

stages.Duringarace,nutritionismorecomplexwith3sports.Howyoufuelbeforetheracewilldictateyourswim,whichwillimpactonyourbikesegment.Fuellingduringthebikesectioniscriticalforthebikeaswellasinpreparationfortherun.Yourfuellingonthebikewillimpactyourrunperformance.

• SportsDrinks:stayawarefromsugarbaseddrinkssuchastheoriginallineofGatoradeorPowerade.Usesportdrinksthathavebothsimpleandcomplexcarbohydratesaswellforlongerdistancessomeprotein.GU,Infinite,Accelerade,PowerBar,Shakleeallhavegoodproductlines.

• EnergyFood:Withsuchahugevarietyofenergyfoodstochoosefrom,theathletehastheluxuryoffindingaproductthatmeetstheirnutritionalneedsaswellaspreferredtaste.Excellentproductlinesinclude:GU,PowerBar,HoneyStinger,CliffandEnervit.Somehavecaffeineandsomehaveextraelectrolytesorprotein.

• Electrolytes:Electrolytesarecomprisedofkeymineralssuchassodium,potassium,magnesiumandcalcium.Maintainingyourelectrolytebalanceisimportant.The

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moreyousweatorthelongerthedistanceyoutrain/race,themoreattentionyouneedtoputonyourelectrolyteintakeandloss.Crampingisoftencausedbyadeficiencyinwater,oroneofthekeycomponentsofelectrolyteslistedabove.Forlongdistanceraces(1/2IronandIrondistance)supplementalelectrolyteintakeisrecommendedformostathletes.

• Water:Eatthefruitnotthejuice,soda/popisfullofchemicalsandsugar–you’rebodyifmadeupmostlyofwaterthereforedrinkwater.

6.TrainingPlans Trainingplansshouldbebasedon…

• athlete’shistoryandfitnesslevel,• racedistancesandschedule• racegoals• athlete’sstrengthsandweaknesses• athlete’savailabletrainingtime• work/familyobligations

Somekeypoints:

• traintomaintain=2timesperweek• traintoimprove=minimum3timesperweek• restdaysarejustasimportantastrainingdays• eachworkoutshouldhaveagoal• trainincycles(cycleswithintheyear,themonth,theweek)• theolderyougetthelongerittakestorecover• keyalogofyourworkouts(distance,hr,howyoufelt,performance,weather,

fuelling,etc)

Therearelotsofbooksandwebsitesdedicatedtotrainingplans.IhavefoundthebestbookisTheTriathlete’sTrainingBiblebyJoeFriel.Therearecountlessnumberofon-linetrainingwebsitesofwhichthemajorityaregenericplansbasedonracedistance.Formaximumbenefitatriathloncoachisrequired.

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NOTES:

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Yourbikeandothergeararethetoolsofthesport.Likeallgoodcraftsmenwhorelyontheirtoolsfortheirtrade,maintainingyourtriathlontoolsintopworkingorderisessentialforpropertrainingandsuccessfulracing.Wellmaintainedgearwill:

• allowyoutofocusonyourtrainingandracingandnotworryaboutgear;• ensureyourgearisworkingproperlytogetthemostspeedandperformancefrom

yourgear;• minimizetheriskofamechanicalproblemduringtrainingandracing;• minimizeexpensiverepairsandtimeinthebikeshop;• helptolengthenthelifeofyourgear.

PartsoftheBike

SECTION3–BIKEMAINTENANCE&EQUIPMENTCARE

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Sport Tool RequiredMaintenance

Swim Goggles Lensesarecleanandscratchfree,strapsareingoodshape.

Bathingsuit Washwithlightsoapbyhand,neverinthedryer.

Wetsuit RinseincleanwateraftereveryuseWashperiodicallywithwetsuitspecificsoap.Checkperiodicallyfortearsandholes(useonlywetsuitcementtorepairdamage)

Bike Bike Cleanandinspect.LubingTirePressureBasicBikeMaintenanceOverhaul Checkframe(cracks,scratches,dents,etc) Checktires/wheels(flatspots,wear,rips,tears,tight spokes,etc) Checktightnessofscrews(carefulnottoovertighten!) Checkgearshiftingandadjustifnecessary Checkbrakesandadjustifnecessary CheckpedalsfortightnessChangingatireNothingloosehangingaround(cables,wires,fastenersetc)Chain(monitornumberofkilometres,replaceevery2000k)

Shoes KeepcleantoavoidrubbingorsoresfromroadgritCheckandtightencleats

Helmet Cracks–alwaysreplaceafterahardcrashKeepoutofheat&directsun

Extratube/tire KeepcleananddryIfold,verifythatitisstillingoodworkingorder

Bottles Bewareofgrungies!–Alwayswashoutyourbottlethoroughly–seethroughbottlesarethebest.

Run Shoes Ideallyalternate2pairsatatimeAllow48hoursforcushiontodecompressMonitorwearofsolesKeepcleansodirtwon’tgiveyoublistersorsores

Bottles Bewareofgrungies!–alwayswashoutyourbottlethoroughly–seethroughbottlesarethebest.

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Swimmingisthemosttechnicalofthe3sportsoftriathlon.Itcantakemonthsorevenyearstogainanysubstantialspeedinthepool.Learningtoswimefficientlyisthemostimportantthingyoucanfocuson.Finetuneyourtechniqueandthespeedwillfollow.Commonchallenges:Nervousoruncomfortableinthewater:Manypeoplefeelunnaturalinwaterwhichcanleadtostressandpanic.Thiscanalsoleadtopoortechniqueandbadswimminghabitswhichwillonlycompoundtheproblem.

Tip:Don’trushit;takethetimetolearntoswimproperly.Joinamastersswimteam,alearntoswimprogramorreadsomegreatbooksdesignedtohelpadultslearntoswimmoreeffectivelyorspendsometimewithacoachforsomeoneononesessions.

Unabletoglidethroughthewater.Manyathletesfindtheirfeetarelowerinthewaterthantheirtorso.Thiscreatesdragandslowstheswimmerdown.Learningtoswimhorizontallyisakeysteptobeingstreamlineinthewater. Tip1:Ifyourfeetdragbelowthewaterlinethinkofpushingyourchestdowntothebottom

ofthepool–thiswillusuallyaligntheswimmertoamorehorizontalposition. Tip2:Thinkofswimmingthroughanarrowpipethatisonlybigenoughforyourbodytofit

through.Thinkstraightandcompactlikeanarrow. Tip3:Whileswimminglookdirectlydowntothebottomofthepool(althoughdolookup

everyfewstrokestoensureyoudon’thitanything).Thiswillhelptoalignthebodytoamorehorizontalposition.

Armrotationistoofast:Manyswimmersequatespeedwiththespeedofrotationofthearms.Thiscancausetheswimmertoswimmorelikeaneggbeaterthanasmoothsleekfishthroughthewater.Slowitdown.Thinkofglidingthroughthewater.Reachforwardwitheverypulloftheoppositearmandenjoythatstretchandglide.

Tip1:Countthenumberofstrokesittakestocomplete25meters.Aimforfewerthan22stokesper25meters.

SECTION4–SWIMTIPS

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Tip2:Onceyougetyourstrokedownplay“swimminggolf”.Combinethetimeandthenumberofstrokecountsittakesyoutocompleteeither25or50meters.Thatisyourscore.Workonloweringthatscorethroughacombinationofloweringyourstrokecountandincreasingspeed.

Handcrossestoofarwhenenteringthewater.Asthehandentersthewateritshouldbeinlinethearmsshoulderandshouldnevercrossovertothesideofthebody.Whenthishappensyoulooseforwardmomentumasyoumoveyourarmbackacrossyourbodytocorrectthismisalignment,wastingpreciousenergyandspeed.

Tip1:Thinkwide,almosttoowide.Ifyouareacrosser,overemphasisingtheneedtogowideusuallywillusuallyputyourhandintherightposition.

Tip2:Swimwithyourheadupandwatchwhereyourhandentersthewater.Learningto

swimwithyourheadupisacriticalskillforlearningtosightbutitcanalsoteachyousomuch.

Tip3:Swimone-armdrills.Swimthelengthofthepoolwithonlyyouleftarmkeepingyou

rightarmsstretchedoutstringinfrontofyoualignedwithyourrightshoulder.Concentrateonthehandpositionasitentersthewater.Dothesamewiththeoppositearm.

Kickingfromtheknee.Thepowerofthekickcomesfromyourtorsoandhipjoint,notyourknees.

Duetotheresistanceofthewatertherewillbeanaturalbendtothekneebutthisshouldbeminimalandthelegsshouldbeastraightaspossiblestretchingyourtoesstraightoutbehindyou.

Tip:Ifyourbackisok,useasmallflutterboardheldoutinfrontofyouwithyourarms

stretchedandpractisekickingfromthehip.Thinkofkeepingyourlegsasstraightaspossiblepointingyourtoestowardsthebackwall.Tuckinyourstomachanduseyourcorestrengthtopoweryourlegsfromyourhips.

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Beingcomfortableonthebikewithgoodbalanceandgoodbikehandlingskillswillkeepyousafeandfast.Poorbikehandlingskillsresultsincrashesand/orslowraces.

**beforeridingalwayscheckoveryourbike**

BasicBikeRiding:

- Cadence(80-90rpm)- Lightgriponbars- Bendattheelbows- ReadyPosition–balancecentered,

loosearmsandlegs,slightbendinelbowsandknees,fingersoverbrakelevers

- Communications(signals)- Alwaysbeawareofyourenvironment,

trafficandsurroundingridersKeyBikeHandlingSkillsforTriathletes

- Braking(front,rear,bothbrakes)- Straightlineriding- Cornering- ShoulderCheck- Drinking- Descending

NOTES:

TimeToBeCompletelySafe.

Tirepressure,Truenessofwheels,

Braking,Computerworking.

Shifting,

SECTION5–BIKESKILLS

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Properrunningformcansaveyoufrominjuriesandmakeyouafastrunnerbybeinganefficientrunner.RunningDrills

- Bodyposition(armsnotcrossingbodyandrelaxed,headhighandstraight,chestoutandshouldersback,hipsangledabitforward,footfall–balloffoot/centeroffoot)

- A(kneeraises),B(stridingoverbarrier),C’s(buttkicks)- Cadence(90ishrpm)- Usingyourarmsaspropulsion(uphill,whentired,regainpropercadence)- Breathing(pushbreathout)- Runninguphill(shortenstride,rollovertoesandpushoff,leanforwardabit)- Runningdownhill(freespeed!–heelshigh,don’tleantoofarback)

Stretching Before–activestretching After–longer,slowerstretches

NOTES:

SECTION6–RUNTECHNIQUE

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Nevertryanythingnewonraceday–notclothes,shoes,food,gear–nothing!

Racedaynutrition:ü Yourracedaynutritionshouldbetried,testedandconfirmedmonthsorweeksbefore

therace.Whatyouplanonusingshouldbeusedfortrainingleadinguptotherace.ü Alwaysbringtotheracewhatyouneed,donotassumeyoucangetyourspecifictype

offoodordrinkattheracelocation. Whattobring:

ü Ifyouknowyouneeditbringit,Ifyouthinkyouneeditbringit.ü Ifyoudon’tthinkyouneeditbutyourguttellsyouotherwise–bringitandkeepitin

thecarü Bringextrawheels,goggles,tubes,contactlenses,sunscreen,etc

Coursefamiliarization:

ü Drivethebikecourseandruncourse.ü Swimcourse:buoysonleftorright,spottingoptions.ü SwimexitandruntoT-zone–checktheconditionofground,distancefromthewater

toT-zoneü LearntheT-zonelayout–whereyourrackis,entrancesandexits,etcü Howmanyandhowfrequentarethefeedstations,whataretheyserving?ü Howmanylaps/loopsarerequiredforeachsport?Youareresponsibleforknowingthe

courseandthenumberoflaps.T-zonesetup:

ü Determinehowyouwillsetupyourspacebeforetheraceandpractice.ü Useonlyyourspace.Berespectfulofyourneighbours.ü Meetyourneighbours.ü OnlybringintheT-zonewhatyoureallyneed–leaveeverythingelseinthecarorin

abagatasafeplacealongtheT-zonefence)ü Bikeshouldbeineasy/mediumgear.ü Labelallyourgear.ü Pumpupyourtyresthemorningoftherace.

SECTION7–RACEPREPARATION

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Dress:ü Bodyglidefirst,thenthewetsuit.ü Bodymarkingfirstthensunscreen.ü Wearracegearunderwetsuit.û Don’ttrytoputaracetoponaftertheswim.

Transitioningbetweensports:

ü Don’tsitdown!ü Ifyouaretouchingyourbike,yourhelmetbetterbeonandbuckled!ü Bequick,butthinkitthrough,youdon’twanttoforgetanything.ü Takethetimetomakesureyourshoesareonproperly.ü Nevertrytoputonclotheswhenyouarewet.ü Alwaysusearacebelt–backforthebikeandfrontfortherun.ü Keepyourgearinyourarea.

OtherTips:

Electricaltape-racebelt/number&timingchip Nosunscreenonbackofshoulders–allowtosweat Markbottlesforlongraces Setwatch/computertimerfordrink/eat

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NOTES:

SECTION8–TRANSITIONPRACTICE

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Books,websites,magazines.Triathlon:JoeFriel,TheTriathlete’sTrainingBible,2004PaulHuddleandRochFrey,IronmanStarttoFinish:24weekstoanendurancetriathlon,2004ChrisCarmichael,Time-CrunchedTriathlete,2010Swimming:TerryLaughlin,TotalImmersion,TheRevolutionaryWayToSwimBetter,FasterandEasier,1996Running:JohnStanton,RunningStarttoFinish,2007BikeMaintenance:LennardZInn,ZINNandtheArtofRoadBikeMaintenance,2009Nutrition:ChrisCarmichael,FoodForFitness,2005ChrisCarmichael,FitnessCookbook,2006RickGallop,TheGIDiet,2011DanielGasteluandDrFredHatfield,DynamicNutritionforMaximumPerformance,2002BijuThomasandAllenLim,FeedZonePortables,2015MentalTraining:TerryOrlick,InPursuitofExcellence,HowtoWinInSportAndLifeThroughMentalTraining,2008Websites:slowtwitch.combeginnertriathlete.comtrinewbies.comxtri.comtrifuel.cominsidetri.comtrifind.comMagazines:Triathlete(triathlete.com)InsideTriathlon(triathlete.com)TriathlonMagazineCanada(triathlonmagazine.ca)

SECTION9–RESOURCES

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SwimRules:

• Athletesmayuseanystroke.Theymayalsotreadwaterorfloat.• Athletesmustfollowtheprescribedswimcourse• Athletesmaystandonthebottomorrestbyholdinganinanimateobject,suchasa

buoyorstationaryboat• Inanemergency,anathleteshouldraiseanarmoverheadandcallofassistance.

Onceofficialassistanceisrendered,theathletemustretirefromthecompetition.• Anathletemustweartheswimcapprovidedatalltimesduringtheswim,Ifan

athletedecidestowearadditionalswimcaps,theoneprovidedbytheracemustbetheexternalone

• Gogglesandnoseclipareallowed• Onlycertifiedwetsuitsareallowedwhenwetsuituseispermitted.(AppendixHfor

moredetails)• Athletesmustnotuse:artificialpropulsionsdevices,floatationdevices,gloves/socks,

wetsuitsexceeding5mm,wetsuitbottomsonly.CyclingRules

• Anathleteisnotpermittedto:blockotherathletes,cyclewithabaretorsoandmakeforwardprogresswithoutbeinginpossessionofthebike.

• Athletesmustobeythespecifictrafficregulationsfortheevent,unlessaTechnicalOfficialadvisesotherwise.

• Theremustbeabrakeoneachwheel• Helmetsmustbeapprovedbyanationalaccreditedtestauthority• Helmetsmustbesecurelyfastenedatalltimewhentheathletesisinpossessionof

thebike• Illegalequipmentincludes:Headphoneofheadsets,glasscontainers,mobilephones

oranyotherelectronichearingcommunicationsdevices.• Draftingisillegalforallagegrouptriathlons• Draftzone:3meterswide,12meterslong• Onceenteredthedraftzoneandathletehas20secstopasstheotherathlete• Anathletemayenterthedraftzoneif:theathleteentersforpurposesofpassing,for

safetyreasons,100metersbeforeandafteranaidstation,atanacuteturn,atthediscretionoftheracedirector.

• Anathleteispassedwhenanotherathlete’sfrontwheelisaheadoftheirs.Onceovertakenanathletemustmoveoutofthedraftzonewithin5seconds.

APPENDIXI–KEYRULES

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• Athletesmustkeeptotherightofthecourseunlesspassing.• TechnicalOfficialwillnotifytheathleteswhodraftthattheyaresubjecttoatime

penalty.TheathletemustthenstopinthenextPenaltyBoxandmuststaythereforthespecifiedtime(1minforsprint,2minsforOlympicand5minsforLongdistance).TwopenaltiesandyouaredisqualifiedinanOlympicdistancerace,3penaltiesforalongdistance.

RunningRules• Athleteswillrunorwalk,notcrawl.• Athleteswillnotrunwithabaretorso,withoutshoesorrunbarefoot.• Athleteswillnotrunwithabikehelmeton• Athletesarenottobeaccompaniedbyteammembers,teammanagersorother

pacemakersonthecourse.• Illegalequipment:headphonesorheadsets,glasscontainers,mobilephonesorany

otherelectronichearingcommunicationsdevices.

TriathlonOntario=http://www.triathlonontario.com/TriathlonCanada=http://triathloncanada.com/InternationalTriathlonUnion=http://www.triathlon.org/

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APPENDIXII–Tanya’sTriLists

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NOTES:

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NOTES:

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NOTES: