Wednesday, June 21 Smithville Lake.

Transcription

1 Wednesday, June 21 Smithville Lake

2 WIN for KC A national leader in empowering girls and women through sports and fitness while providing opportunities for participation and leadership development.

3 Why are we here tonight? Don t be THAT Triathlete!

4

5 Beginner friendly Time-trial start option Why Our Race? YOU ARE AN ATHLETE! 11 years of empowering women through Tri! Closed bike course NEW and improved course for 2017! Athena Division Finish Line Festival with FREE pancake breakfast for all participants, print-on-demand race merchandise for sale, plus vendors with free products and samples Fantastic raffle prizes: Specialized bike, Garmin device, Southwest Airline Tickets, Spa Package, and Running Shoes Awesome gear: bag, finisher medal with First Timer charm, custom WIN for KC socks, tech tee or tank for ALL participants, water bottle USAT certified race director USA Triathlon (USAT) sanctioned race Chip-timed event with print out results available Three/Four aid stations Over 200 friendly, experienced and helpful volunteers Medical staff on site TriGirls program for 6-12 year old girls Charitable event for WIN for KC (100% of proceeds support the WIN mission)

6 Our commitment to sustainability

7 How can YOU be green? Carpool!!! Recycle & Compost Recycle your race bib Consider camping on site What is WIN for KC doing to be green? Recycled finishers medals Paperless registration Compostable materials Re-using vinyl signage Environmentally friendly participant technical tees

8 Triathlon Components SWIM: 500 meters BIKE: 10 miles RUN: 3.1 miles TRANSITIONS Swim Bike Bike Run

9 Duathlon Components RUN: 1.5 miles BIKE: 10 miles RUN: 3.1 miles TRANSITIONS Run Bike Run

10 ARRIVE EARLY! Transition area opens at 5:30 AM Pump up tires (especially road bikes) when you arrive or the night before Assuming you have already picked up your packet, head directly to body marking station Before the Race Place your bike helmet (unstrapped) on your towel or on top of your handle bars Find/place a visual marker so you can locate your bike when you come out of the water some people tie a bright colored helium balloon on the bike rack to locate their transition spot Once body marked, head to the transition area. YOU MUST BE BODY MARKED TO ENTER THE TRANSITION AREA TRANSITION AREA IS FOR ATHLETES ONLY NO SPECTATORS! Once in Transition Area, find your assigned bike rack row based on bib number and pick a spot to rack your bike. To rack your bike, pick up the seat of your bike and hang it on the rack (volunteers will be roaming the T.A. to help you) Set out towel and set up area this is your home base, but leave room for your neighbor Lay supplies out in 2 piles one for swim-to-bike transition, and one for bike-to-run transition

11

12

13 Transition Area

14 Transition Set Up

15 Before the Race Do everything you can to make transitions more efficient: Unroll socks Uncap your drinks Loosen your shoe laces Keep sunglasses (unfolded) in helmet (unbuckled) Tear open energy bars/gel If you are wearing a shirt, pin your bib number to shirt If you are using a race belt, lay it out (unbuckled) Go back to your spot and make sure that everything you need is on your towel and organized so that you don't have to fish through your bag during the race. Visualize each transition in your head before exiting Transition Area before the start of the race. Make sure you know where you are at all times walk your path from the swim exit to your bike, from the bike to the bike start, from the bike finish to the bike rack and from the bike rack to the run exit (i.e. run start).

16 Swim 500 meter open water swim Time-trial start: One woman in the water every 3 seconds Optional wave start Swim line-up: Racers will place themselves in a line according to total swim time. Volunteers with pace signs (6:00 minutes-20:00 minutes) will be throughout the line and racers will place themselves according to their pace. Any and all strokes are allowed You may rest on any of the kayaks/paddle boats/lifeguard boards (no forward movement when resting) You won t drown! There will be 17 lifeguards, 6 kayaks, 2 motorized boats/jet-skis watching and ready to help if necessary.

17 Swim Optional Wave Start For experienced triathletes only! Start prior to the time trial start Different colored swim cap Waves set by age groups Not a separate awards category Here is what a wave start is like

18 Swim Start

19 Swim Tips Add some open water swims to your training plan practice sighting (looking ahead to swim straight to a location/ buoy) OPEN WATER SWIM PRACTICE WITH COACHES Thursday, July 13, Kill Creek Park, 6:00 pm, $5 Shawnee Mission Park Open Water Swim CLOSED THIS SUMMER Kill Creek Park Open Water Swim: Monday, Tuesday, Thursday, 6:00-7:30 PM (fees apply) Longview Lake Beach: Weekdays, 1:00-7:00 PM; Weekends, 11:00 AM-7:00 PM (fees apply) Smithville Lake, Camp Branch Beach and Little Platte Beach: 8:30 a.m. to sunset (fees apply) NO LIFEGUARD Stay to the outside when swimming not the middle! Attire: SWIM CAP bright color, swim suit, bike shorts (no padding) & sports bra/tri top, tri shorts (thin pad) & sports bra/tri top

20 Transition 1: Swim Bike Walk/jog up the beach/grass/pavement and over the time carpet. You may feel a bit disoriented. That's OK! Keep going! Find your bike by looking for your bright item. Have a heads up for women who are coming from behind you as well as those who may be transitioning to the run. Take off your goggles and cap and place them on your towel.

21 Transition 1: Swim Bike (cont.) Put on your t-shirt/tank top (optional) Rinse sand off your feet with an extra water bottle. Put on your socks (or not) and bike shoes or sneakers. Put on your helmet and sunglasses (*nobody leaves Transition Area without helmet fastened). Make sure that your water bottle is on your bike (do this before the race starts). Walk/Jog your bike to the bike mount point.

22 Duathlon Transition 1: Run Bike (cont.)

23 Bike 10 mile, out-and-back course You can ride any type of bike (slick tires are recommended for mountain bikes) Helmets are REQUIRED anytime you are on the bike (including to and from your car) STAY TO THE RIGHT! All riders should ride single-file, pass on the left when necessary and immediately move back to the right--communicate to other riders when passing, on your left USAT Drafting Rule: 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 15 seconds The bike course is closed to traffic except for race personnel and emergency vehicles

24 Bike Tips Train on the bike you plan to ride on race day (train on for miles at a time so you are comfortable in the saddle for race day). If possible, drive the course beforehand ( Go to a reputable bike store (Epic) to get fitted for the bike you will ride. Listen to your body - if you feel pain or numbness after riding for a while, isolate where that pain is coming from and consider making adjustments to relieve pressure. Typical adjustments include seat height, seat position, seat angle, and handlebar angle. When being passed, stay to the right and let the other cyclist pass you.

25

26 Transition 2: Bike Run Dismount bike at dismount line (clearly marked on ground) Walk bike inside the Transition Area to your bike spot Place bike back on the bike rack Put on your running shoes if you don't already have them on Take off your helmet and put on your run hat/cap Put on your race bib number (if you have a race belt) HYDRATE and grab gel packet/energy bar Stay to the right

27 Run 3.1 miles on a partially-shaded, out-andback trail Three (3) aid stations on the course offering water and Gatorade No electronic devices of any kind are allowed during the race at any time. This includes headphones, Walkman's, ipods or any other personal audio device. Race Numbers: All athletes are required to wear race numbers at all times during the run. Numbers must face the front and be clearly visible at all times. Numbers may not be cut, folded or altered in any way. Stay to the right unless you are passing pass on the outside quickly, then move back to the right.

28 Must Have Bib number (provided in race bag) Swim cap (provided in race bag) Timing chip (received at packet pick up) Bike Helmet (REQUIRED) Water bottles/sport drinks Tennis shoes Towel Race Day Checklist Want To Have Hat Socks Sunscreen (don t apply before body marking) Extra shirt/clothes Directions Tire pump Watch Some sort of brightly colored item to tie on bike rack (i.e. balloon) Money Sunglasses (for bike and/or run) Energy gel, bars, or nutritional snack Swim goggles Optional Bike shoes Elastic shoe-lace ties Race belt

29 General Tips Read the race guide and go through your race packet before race day Pack the night before Attach race number to shirt, shorts, or race belt Attach bike number to bike if necessary Eat a healthy meal the night before Practice your transitions during a workout Race day: Eat breakfast and arrive early! Have fun! YOU CAN DO IT!

30 Finish Line Festival CONGRATULATIONS! YOU DID IT! Drink lots of fluids Visit the Finisher Photo area with friends and family Enjoy the free pancake breakfast for triathletes (spectators pay $5) Get a free massage Awards Ceremony and raffle/door prizes around 10:30am HELP US BE GREEN Place any plastic, glass, aluminum or cardboard into the recycling bins Put extra food waste and biodegradable cups/plates in compost bins CARPOOL!!!

31 Overview of the Race Overview of the race (literally)

32 Resources WIN for KC Director Lisa Diven , call me anytime with questions Race website: Includes helpful articles, links, & group workout dates USA Triathlon's 2012 most commonly violated rules and penalties. Facebook: Win for KC Triathlon WINforKC

33 Packet Pick-Up At Epic Bike and Sport N. Cosby Ave Kansas City, MO Wednesday, July 26, 12:00 7:00 Friday, July 28, 12:00 7:00 Race-day packet pick-up available on request by ing WIN for KC at

34 Remaining Training Opportunities Garmin Group Ride, July 5, 6:30 p.m. Brick Workouts hosted by Epic Bike & Sport and The Running Well Store, June 24 & July 15, 8 a.m. Open Water Swim Clinic hosted by KC Multiport TBD, Kill Creek

35 Raffle! Specialized Bike from Epic Bike & Sport Great Escape Spa Package at the Spa at Briarcliff Garmin Forerunner 735 Southwest Airlines tickets A pair of running shoes and tech shirt from the Running Well Store Tickets $5, or 5 for $20

36 WIN FOR KC TRI KITS COMPLETE KIT = $120 TOP ONLY = $ 65 BOTTOMS ONLY = $65

37 You are an ATHLETE!