BFAS Racing Triathlon Clinic

Transcription

1 BFAS Racing.org 1

2 BFAS Racing Triathlon Clinic 2

3 BFAS Racing Triathlon Sprint and Olympic Races 3

4 BFAS Racing Triathlon Clinic Triathlon gear Preparation What to expect race day Questions? Presented by BFASRacing.org: June 4,

5 Triathlon Gear Basic Triathlon Gear List You're not looking to break any records you just want to have fun and get across the finish line. Here's what you'll need: 1. Swimsuit: Any swimsuit will work. For comfort and speed, guys should consider those tight, Speedo-type jammers. Gals, a one- or two-piece T-back. 2. Goggles: Any, as long as they fit. 3. Swim Cap: Usually provided by the race. 5

6 Triathlon Gear 4. Towel: You need something to wipe the sand or dirt off your feet before you jump on the bike. 5. Bike: Mountain or road bike, whatever is in your garage. If you're riding a mountain bike, replace your knobby tires with slicks for a little extra speed. Tri-bikes offer advantages that include aero-position and improved bike-to-run transition. 6

7 Triathlon Gear 6. Helmet: You won't be allowed to race without a "skid lid." If your helmet is over five years old or has been knocked around, it's time for a new one. USAT Rule: All participants shall wear a protective head cover, undamaged and unaltered, which meets or exceeds the safety standards of the Consumer Product Safety Commission (CPSC) 7

8 Triathlon Gear 7. Water Bottle: Even in a short race, you'll appreciate having something to drink on the bike. 8. Shirt: Optional for the guys but highly recommended. Gals, you're probably already covered. For comfort and speed, a close-fitting, synthetic shirt beats cotton. 9. Running Shoes: Don't skimp on quality. Make sure your shoes fit your feet and your style of running. 8

9 Triathlon Gear 9

10 Triathlon Gear Optional (unless you are a Tri-Geek) Clipless pedals / Aero Bars Race Number Belt Hat / Socks Patch kit, tire irons and pump Lubricant: petroleum jelly stops chafing and hot spots before they start (sockless shoes) Gear Questions??? 10

11 Preparation RACE PRE-REGISTRATION ONLY Register by Wednesday of race week Guest must pre-register to enter base! Race Packet Pick-Up Bird Legs Bicycle (formerly Trek) 1313 Beach Blvd., Jacksonville Beach Thursday (race week) 12 PM to 6 PM Friday (race week) 12 PM to 7 PM Must have photo ID and USAT card (annual members) 11

12 Preparation Four important items to have on race day Bike #, Running #, Swim cap Layout all gear the night before Use a Tri Race Day Gear List Check bike operation and pump tires Pack it up in the morning Apply race tattoo in the morning Show Drivers license to base gate guards Follow base traffic laws 12 Park where instructed

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14 Arrive Early!. at least 1 hour Race Day Schedule 5:30-6:45AM -Transition opens /Chip/Body Markings 6:30AM Prerace Race Director Meeting 7:00AM Start 5 Waves/3 Minute Intervals (Sprint) 2 Waves-Female & Male (Olympic) 14

15 Transition Only Athletes allowed in transition Transition volunteers available to assist Find your starting wave and start time on posted board Before entering transition Apply tattoo and get race chip Find your bike rack in transition area Look for race # range on end poles Mount anywhere w/in the range, best to alternate sides Set up your gear Allowed space under bike and width of handle bars Your gear cannot block/obstruct other athletes Set up items in order of race Swim then Bike then Run Remove any extra items from transition (bags/backpacks) Ask for assistance from Transition Volunteers if needed 15

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18 Transition Learn the transition layout Determine the in/out flow for bike and run Walk through transition Locate a landmark near your bike See how other experienced triathletes set up their bikes Must place unaltered bike number in a visible location on the bike (usually on the top tube) Must wear unaltered run number on your front during the run course (race belt) Listen for race instructions from race announcer When set up is completed grab swim cap, goggles and head to swim start (10 15 min before 1 st wave start) 18

19 Race Day Announcements Safety First Listen carefully Wetsuit legal? Water conditions Transition closure Leave for the swim early 19

20 The Swim Start Safety First A committee of Race leaders will assess the water conditions determine if the conditions are safe for all participants abilities Alternatively a short run replaces the swim leg Be realistic Know your ability Race starts in waves by gender, age groupers, specialty groups, and novice Line up with like colored swim caps Wait for starters signal 20

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22 The Swim Start Swim direction based on prevalent current When entering Walk until thigh deep Porpoise through waves Keep buoys between you and shore Careful not to bunch up on the turns Drafting is legal during the swim Signal Lifeguards if you require assistance Exit water and jog to transition 22

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24 T1 Swim to Bike No nudity = DQ Respect others property Quick and smooth Quick towel off Bucket of water Slip into bike shoes Pull on shirt Helmet Must strap before mounting bike Violation = DQ WALK bike to exit/mounting area 24

25 Bike Course Safety First Distances Sprint = 14 miles Olympic = 21 miles ( 2 loops ) Warm-up gradually building speed Drink some fluids after settling in Watch/Listen for directions Yell out hazards Slow down for corners Controlled course Still be responsible for your safety 25

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28 Bike Course USAT Rules Safety violations = DQ Bike race number must be visible NO BLOCKING! Ride to the right Time penalty NO DRAFTING! 3 bike lengths Time penalty Three Time penalties = DQ Riding on wrong side of road = DQ No Littering Mechanical Failures Pull off roadway Wait for assistance from SAG vechicles 28

29 T2 Bike to Run Slow down at end of bike leg Get off bike before Dismount Line Do not remove helmet until bike is reracked WALK bike into/through transition Re-rack bike in the same spot you got it from Quickly change from biking to running shoes Respect other s property Head toward run exit 29

30 Run course Warm-up the legs as they transition from cycling to running Drink some fluids after settling in Watch/Listen for directions Wave at race fans Thank the volunteers Run hard to the finish line! Smiling hides the pain 30

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32 Finish Line Ask for assistance if you are feeling ill medical personnel are available Turn in your chip Walk around keep moving Continue drinking fluids Eat some of the food provided Find shade or some sun protection until your body has cooled down You CANNOT remove your bike from transition until the last runner has left on the run 32

33 Post-Race Hang out for awards ceremony Race number drawing too! Enjoy the post race festivities Food Drink and did someone say Beer? Tell all your friends what a great time you had! Results posted online w/in 24 hours. Wear your BFAST jersey proudly and often. 33

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36 Triathlon 101: Hands-on training June 6 th Saturday 7am-10am Mickler s Landing, Ponte Vedra Beach 36

37 BFAS Racing Sponsors 37

38 BFAS Racing Triathlon Clinic 38