6 Things You Should Know About MBTC

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2 6 Things You Should Know About MBTC 1) We are an incorporated non-profit organization. This means that any donations or fees the club receives go right back into growing the club, or even to benefit a local charity! 2) We know that great things come from humble beginnings- the club started as a handful of triathlon enthusiasts with a few common goals. 3) There is no required level of participation. While many members enjoy racing several times a year, others prefer to work up to finish one race. Some prefer to just workout over racing! 4) Our club s demographic is very broad. Coming from many different backgrounds, from ages 13 through the age group, members of all ages, both men and women, love to swim, bike, and run together. 5) We host our own race series. To get you involved with racing or to just throw some variety into your schedule, the Club will be putting on SIX races, including off-road and kid-friendly events, and also our traditional Garden City Sprint. This will be our first year hosting sanctioned races as well. 6) We are here for YOU! Our goal is to promote our sport locally. We look forward to helping you improve and enjoy swimming, biking, and running more!

3 For Starters If you have a background in any of the three sports of swimming, biking, or running, you already have a head start! If you re new to these sports, triathlon can be beginner friendly, too. Members get ready to start the 2012 North Myrtle Beach Triathlon Whether your goal is to finish your first mini or sprint triathlon this year, or to one day train for a longer distance race, the key is to get motivated and train smart. Each of the sports of swimming, biking and running have their own challenges, but they all are extremely rewarding.

4 So what equipment do I need? It s easy to be overwhelmed by the plethora of expensive bikes and new gear that you might see at a race. But, when starting out, this sport does not need to be very costly. The important things that you will need to start your triathlon experience will be: -Swimming goggles: You will definitely need these to keep a clear vision of where you are going in the water. Whether bought at a sporting goods store or online, a pair will start at around $ A bicycle: Sometimes it is possible to borrow a bike for your first race. Otherwise, for your first race it is common to ride a hybrid or even mountain bike. Many seasoned triathletes will tell you that they completed their first race on such a bike! After you get your feet wet in the sport, you will probably want to start investigating on making an investment in a decent road bike, or eventually a tri bike. -Comfortable but form-fitting clothing: Although there are special cycling shorts that are designed to be swam and ran in as well, if you do not have a pair of tri shorts for your first race have no fear. An option is wearing a bathing suit and adding shorts and a shirt. Try not to wear very baggy shorts or shirts, as these will flap in the wind on the bike and become heavy on the run. -Running shoes: To avoid injury, opt for a pair that are designed specifically for running and fit you properly. A running specialty store can give you good insight and help you choose a good pair. Other great items: -A sport watch: Many people like to keep an eye on their time. This is a great motivator! Many triathletes track distance, time, and more with GPS watches, which are great tools down the road. -A hat or visor: These will keep the sun and sweat out of your eyes. -Swim cap: These are given out for free to participants at races, but if you have long hair, it s a good idea to use one during training in order to keep hair away from your face and reduce drag in the water.

5 The journey of one thousand miles begins with a single step. - Lao-tzu, ancient Chinese philosopher Getting the most out of your triathlon experience will take some preparation. While some competitive triathletes spend many hours per week honing their skills, beginners and more recreational athletes put much less time into their training. However, giving attention to each of the three sports will greatly help you not only feel more fit, but also be more ready to take on challenges when you are ready to race.

6 The Swim If you are new to swimming, don t be discouraged if you experience unexpected challenge at first. There s often a learning curve. It may take some time to get the feel of the water. The best way to overcome the initial difficulty is to keep at it and pay attention to your form first, and speed later. Keep in mind that building your swim in the pool will help you be ready to tackle swimming in open water in the future. Useful tips for swimming freestyle: - Start by swimming one lap at a time. Build your way up to two laps, four laps, eight, etc. - Keep your face in the water during your stroke. This helps your body stay in line wit the water s surface. A level body will help you float and move forward more easily. - Turn to breathe. As one arm reaches forward, breathe to the opposite side. Your whole head does not need to come out of the water, just your nose and mouth. Imagine that you are laying your head on a pillow, and let your body roll gently with the motion. - Exhale when your face is in the water so that you will be ready to inhale when you turn your head. - When you pull with your arms, lead with a high bent elbow, picking it up out of the water first, and then let your hand reach out in front of you to pull down and back. - Kick enough to keep your legs afloat don t try to kick as hard as you can, because that will tire you out sooner! - When kicking, bend your knees only lightly, to make a flutter-like motion with your legs. Try using a kickboard to help you develop a good kick.

7 The Bike Cycling can be fun whether it s done solo or in a group. You should first get comfortable on your bike and be very familiar with changing gears, be able to signal for a turn, and have practiced using clipless pedals (if/when you decide to use them) before you try riding in a group. Riding in a group can not only encourage you to ride a little farther and maybe a little faster, but it is also great for discovering new routes and getting to know other triathletes and cyclists. Useful tips for biking: -Safety should always be a priority. Always wear a helmet. Ride with the flow of vehicular traffic, on the right side of the road. -Ride in the road s shoulder, not on the sidewalk. -Point out your turns, and stop at traffic lights, yield signs, etc. -When you are ready to purchase your bike, a local bike shop can help select the right one for your goals and budget. Don t be afraid to ask questions! -Bring at least water with you on your training rides. For more intense or longer rides, it s a good idea to bring an electrolyte drink and maybe also nutrition like energy bars, gels, etc. -Another important item to bring with you on your rides is a flat repair kit. An extra tire inner tube, tire-levers, and inflation supplies are all good things to have, and can be carried in a small bag under your seat. Ask an experienced cyclist or stop in to a local bike shop to learn how to change a flat. Sooner or later, you will get a flat tire!

8 The Run The unique thing about running is that we were born to do it! You already know how, so now you just need to keep improving at it. Useful tips for running: -Increase your mileage gradually. This is important in avoiding injury. You should increase your miles by no more than 10% per week. -A great way to stay motivated and focused is to track your runs. Whether in a notebook or an online log, recording your runs distance and times will help you keep things in perspective. -Run with a watch, run without a watch! A lot of runners like to often wear watches (some equipped with GPS) in order to monitor their running, it s also a good idea to not become dependent on technology. Try to go without your watch every once in a while, especially if you are focusing on developing form and not yet speed. -Music can help you push the pace, so many runners like to bring along their MP3 players when they train. However, keep in mind that headphones are not allowed in races, and also make sure you can stay motivated on your own when needed! -Getting a proper pair of running shoes makes your run not only more smooth, but it also plays a role in injury prevention. After finding a good pair, replace them as needed throughout the year. Most of the time, this is about 300 miles on a lighter shoe, and up to 500 or so on a heavier training shoe.

9 Race Day After you ve put in the time and preparation, it ll be time for it to all pay off! To get ready to race, make sure that you are well rested. Also, your equipment should be just as ready to go as you are. Useful tips for race day: -Get there early! You will want time to set up your stuff, warm up, and have a little time to relax in between. This means that you will probably need to get to bed very early the night before. -Be well-hydrated. Good hydration begins long before you get to the start line. Drink plenty of water the day before. -Never try anything new during a race. If you want to try a new nutrition product or a different piece of gear, race day is not the time to do so. Use familiar techniques, equipment, nutrition, and habits so that your race will go smoothly and with no surprises. -Invite family and friends to come. Having a support team is important, because they will be there to encourage you, calm your nerves, and even hold your stuff while you make a trip to the bathroom! -Familiarize yourself with the course. If there is a map available online, look at it days before the race. You don t have to always memorize every detail of the course, but you should at least have a good idea where you are going. If you are nervous and forget the route, pay attention to volunteers on the course that will direct you on your way. -Make sure that you have set up your transition area so that you know where each piece of gear is when you go from one sport to the next during the race. Decide how you want to lay out your shoes, hat, sunglasses, etc. near your bike days before the race so that you won t just leave your belongings in a confusing pile in the transition area. Your bike should be hooked onto the rack back it s seat or brake levers. -Also, try not to take up too much room. Remember that you will be sharing the transition area with anywhere from a few dozen to several hundreds of other participants.

10 Good luck this season! We look forward to training and racing with you this year!