Welcome to NTP 2012Welcome to NTP 2012

Triathlon 101 Clinic - Agenda

Triathlon 101 Clinic - Agenda

Co-LeadersFour Pillars of TriathlonHeart Rate TrainingClinic ScheduleWebsite/Forum/NewslettersMentorsThe big deal: the triathlonQ & A

Co-LeadersFour Pillars of TriathlonHeart Rate TrainingClinic ScheduleWebsite/Forum/NewslettersMentorsThe big deal: the triathlonQ & A

Your 2012 NTP Co-Leaders

Your 2012 NTP Co-Leaders

Casey CreechBryan FrankWill Grant

Casey CreechBryan FrankWill Grant

Rachel MagnusTravis SiehndelPam Simmonds

Rachel MagnusTravis SiehndelPam Simmonds

Four Pillars of Triathlon

Four Pillars of Triathlon

TrainingEquipmentNutrition / HydrationRest & Recovery

TrainingEquipmentNutrition / HydrationRest & Recovery

Pillar 1 - TrainingPillar 1 - Training

ConsistencyGoal of program is to get you working out regularly in all 3 disciplines

FlexibilityIf you need to move a workout, do so!

PurposefulnessEach workout is intended to provide you with the endurance and skills to complete your first triathlon

ConsistencyGoal of program is to get you working out regularly in all 3 disciplines

FlexibilityIf you need to move a workout, do so!

PurposefulnessEach workout is intended to provide you with the endurance and skills to complete your first triathlon

The 10% RuleThe 10% Rule

Never increase training volume by more than 10% per week

The training plan follows this rule which is why the workout times might seem strange

Never increase training volume by more than 10% per week

The training plan follows this rule which is why the workout times might seem strange

Sprint - Month 1Sprint - Month 1

Olympic - Month 1Olympic - Month 1

Training SuggestionsTraining Suggestions

If you move workouts around, spread the disciplines out

You may need to skip a workout, that is okay. Do not skip too often

10 minute rule can be usefulEven if you do not do the whole workout, the most important aspect is just getting out there

Listen to your body!

If you move workouts around, spread the disciplines out

You may need to skip a workout, that is okay. Do not skip too often

10 minute rule can be usefulEven if you do not do the whole workout, the most important aspect is just getting out there

Listen to your body!

Training SuggestionsTraining Suggestions

SwimDrillsIntervals

Typical:10% warmup20% drills60% main set

10% cool down

SwimDrillsIntervals

Typical:10% warmup20% drills60% main set

10% cool down

BikeSpin sessions

DrillsIntervals

Just ride!

BikeSpin sessions

DrillsIntervals

Just ride!

RunTrackHillsJust run!

RunTrackHillsJust run!

Pillar 2 - EquipmentPillar 2 - Equipment

The VERY Basics -

Swim (swimsuit, goggles, pool)Bike (bicycle, helmet, pedals, shorts, road)

Run (shoes, path)…stay away from cotton

The SPECIFICS at the Gear Clinic

The VERY Basics -

Swim (swimsuit, goggles, pool)Bike (bicycle, helmet, pedals, shorts, road)

Run (shoes, path)…stay away from cotton

The SPECIFICS at the Gear Clinic

Pillar 3 - Nutrition / Hydration

Pillar 3 - Nutrition / Hydration

Caloric intakeFluid intake (ALWAYS have water available)

Performance foodsPerformance drinks

The SPECIFICS at the Nutrition Clinic

Caloric intakeFluid intake (ALWAYS have water available)

Performance foodsPerformance drinks

The SPECIFICS at the Nutrition Clinic

Pillar 4 - Rest & Recovery

Pillar 4 - Rest & Recovery

1 to 2 days of rest per weekActive recoveryEating right for recovery

The need for sleep…… and a life!

1 to 2 days of rest per weekActive recoveryEating right for recovery

The need for sleep…… and a life!

Heart Rate TrainingHeart Rate Training

Training program is heart rate basedEach workout is noted with “Zones”

Methods to determine zones:Max heart rateRate of perceived effort/exertion

Training program is heart rate basedEach workout is noted with “Zones”

Methods to determine zones:Max heart rateRate of perceived effort/exertion

Max heart rate:Max heart rate:

Many methods to determine

The simplest:220 - (your age) = your max heart rate

The most accurate:VO2 max testing (costs money)

Many methods to determine

The simplest:220 - (your age) = your max heart rate

The most accurate:VO2 max testing (costs money)

Heart rate zonesHeart rate zones

Zone 1: 50-60% of Max HRZone 2: 60-70% of Max HRZone 3: 70-80% of Max HRZone 4: 80-90% of Max HRZone 5: 90-100% of Max HR

Zone 1: 50-60% of Max HRZone 2: 60-70% of Max HRZone 3: 70-80% of Max HRZone 4: 80-90% of Max HRZone 5: 90-100% of Max HR

Heart rate zonesHeart rate zones

Zone 1: active recoveryZone 2: light aerobic trainingZone 3: intensive endurance training

Zone 4: anaerobic threshold endurance training

Zone 5: all-out (will not be used in this training program)

Zone 1: active recoveryZone 2: light aerobic trainingZone 3: intensive endurance training

Zone 4: anaerobic threshold endurance training

Zone 5: all-out (will not be used in this training program)

Rate of perceived effort (RPE)

Rate of perceived effort (RPE)

Zone 1: very very light level of effort

Zone 2: very light to fairly light level of effort

Zone 3: “comfortably challenging,” conversations slight difficult

Zone 4: pace approaching what you would do for all out run for one hour

Zone 5: you’ll probably want to hurl at the end (we won’t be doing this level)

Zone 1: very very light level of effort

Zone 2: very light to fairly light level of effort

Zone 3: “comfortably challenging,” conversations slight difficult

Zone 4: pace approaching what you would do for all out run for one hour

Zone 5: you’ll probably want to hurl at the end (we won’t be doing this level)

Heart Rate TrainingHeart Rate Training

You do not need a heart rate monitor if you use RPE, but monitors are helpful

Check your ego at the door, Zone 1 is VERY slow but these workouts are designed to increase your efficiency for future workouts

You do not need a heart rate monitor if you use RPE, but monitors are helpful

Check your ego at the door, Zone 1 is VERY slow but these workouts are designed to increase your efficiency for future workouts

2012 NTP Clinics Overview

2012 NTP Clinics Overview

Gear ClinicBike BuyingSwim TechniqueStrength Training & StretchingNutritionRunning GaitBike Maintenance & HandlingTransitionOpen Water SwimmingPre-race Jitters

Gear ClinicBike BuyingSwim TechniqueStrength Training & StretchingNutritionRunning GaitBike Maintenance & HandlingTransitionOpen Water SwimmingPre-race Jitters

2012 NTP Clinics2012 NTP Clinics

Gear Clinic - Sunday, Feb 5Swim Clinics - (3 each day)

Saturday, Feb 11 (1 will be a beginner clinic)

Sunday, Feb 12

Gear Clinic - Sunday, Feb 5Swim Clinics - (3 each day)

Saturday, Feb 11 (1 will be a beginner clinic)

Sunday, Feb 12

2012 NTP Clinics2012 NTP Clinics

Bike Buying Clinics -Saturday, Feb 18 (DC - Dupont)Saturday, Feb 25 (Bethesda)Sunday, Feb 26 (Arlington)

Running Gait ClinicsSunday, Mar 4 (Arlington)Saturday, Mar 10 (Cleveland Park)

Nutrition Clinic - Sunday, Mar 18

Bike Buying Clinics -Saturday, Feb 18 (DC - Dupont)Saturday, Feb 25 (Bethesda)Sunday, Feb 26 (Arlington)

Running Gait ClinicsSunday, Mar 4 (Arlington)Saturday, Mar 10 (Cleveland Park)

Nutrition Clinic - Sunday, Mar 18

2012 NTP Clinics2012 NTP Clinics

Bike Handling Clinic - Saturday, Mar 31Stretching Clinic - Tuesday, Apr 3Strength Training Clinic - Thursday, Apr 12

Bike Maintenance - mid AprilTransition - late AprilOpen Water Swim - Sunday June 3Pre-race Jitters Clinic - Saturday June 9

Bike Handling Clinic - Saturday, Mar 31Stretching Clinic - Tuesday, Apr 3Strength Training Clinic - Thursday, Apr 12

Bike Maintenance - mid AprilTransition - late AprilOpen Water Swim - Sunday June 3Pre-race Jitters Clinic - Saturday June 9

2012 NTP Special Events

2012 NTP Special Events

Multisport World Expo - Mar 24Easter weekend - Apr 7-8Columbia BrickNic - Apr 29PeasantMan - Sunday, May 6Mother’s Day - Sunday, May 13Columbia Triathlon - Sunday, May 20Memorial Day weekend - May 26-28Training Triathlon - Saturday, June 2

Multisport World Expo - Mar 24Easter weekend - Apr 7-8Columbia BrickNic - Apr 29PeasantMan - Sunday, May 6Mother’s Day - Sunday, May 13Columbia Triathlon - Sunday, May 20Memorial Day weekend - May 26-28Training Triathlon - Saturday, June 2

Website / ForumWebsite / Forum

NewslettersNewsletters

Weekly newsletters should arrive every Monday (we are volunteers so forgive us if we are not always on time)

Detailing:Prior clinic wrap-upsUpcoming clinics and group workoutsFuture clinicsMerchant partner informationTip of the week

Weekly newsletters should arrive every Monday (we are volunteers so forgive us if we are not always on time)

Detailing:Prior clinic wrap-upsUpcoming clinics and group workoutsFuture clinicsMerchant partner informationTip of the week

MentorsMentors

We have an optional Mentorship Program linking you to veteran DC Tri members and experienced triathletes

Mentors are matched to you based on your skill levels in the 3 disciplines, your location, lifestyle, special needs, and the type of mentoring relationship that you want.

NTP Member SurveyPlease fill out even if you do not want a mentor.

We have an optional Mentorship Program linking you to veteran DC Tri members and experienced triathletes

Mentors are matched to you based on your skill levels in the 3 disciplines, your location, lifestyle, special needs, and the type of mentoring relationship that you want.

NTP Member SurveyPlease fill out even if you do not want a mentor.

The Washington DC Triathlon

The Washington DC Triathlon

Sprint distance: 0.8k (0.5 mile) swim 20k (12.4 mile) bike 6.7k (4.2 mile) run Cost: $110 (discounted)

Sprint distance: 0.8k (0.5 mile) swim 20k (12.4 mile) bike 6.7k (4.2 mile) run Cost: $110 (discounted)

Olympic distance 1.5k (0.93 mile) swim 40k (24.9 mile) bike 10k (6.2 mile) run Cost: $165 (discounted)

Olympic distance 1.5k (0.93 mile) swim 40k (24.9 mile) bike 10k (6.2 mile) run Cost: $165 (discounted)

Sunday June 17, 2012Sunday June 17, 2012

NTP Happy HourNTP Happy Hour

Thursday Feb 9th at 6:30PMLocation: Arlington Rooftop Bar & Grill

2424 Wilson Blvd. Arlington, VA 22201Metro accessible: Courthouse or

Clarendon Appetizers provided

Thursday Feb 9th at 6:30PMLocation: Arlington Rooftop Bar & Grill

2424 Wilson Blvd. Arlington, VA 22201Metro accessible: Courthouse or

Clarendon Appetizers provided

DCTriClub GearDCTriClub Gear

Sizing Kit available to try onJan 27 - Feb 5: Fresh Bikes, Arlington, VA

Feb 5: Revolution Cycles, Clarendon VA(NTP Gear Clinic)

Feb 6 - Feb 12: Fresh Bikes, Bethesda, MD

Recommend going just to figure out your size. No obligation to buy something now.

Sizing Kit available to try onJan 27 - Feb 5: Fresh Bikes, Arlington, VA

Feb 5: Revolution Cycles, Clarendon VA(NTP Gear Clinic)

Feb 6 - Feb 12: Fresh Bikes, Bethesda, MD

Recommend going just to figure out your size. No obligation to buy something now.

Questions?Questions?

Email: ntp@dctriclub.org