Annual Sioux Lookout Blueberry Triathlon
(750m swim, 20km bike, 5 km run)

Race Countdown
Tips to help triathletes of all levels, to achieve the most from their training.

7 weeks to Race Day

Be patient, don't rush. If you stick with your training, good results will come. .

1. STRESS vs. REST: When you train, you are creating stress on your body. One of the most important coaching tips I can give any triathlete or soon to be triathlete, is that REST should always be combined with training. What most people don't know is that during rest the body becomes stronger. So if you want to get faster you will have to have a balance between stress and rest.

2. CONSISTENCY IN YOUR TRAINING IS KEY: Being consistent on a weekly/monthly bases in your training is the only way you will develop a solid fitness base. This base of training will ensure that when interruptions that cannot be avoided in your training, the loss of fitness will be minimal.

3. ENDURANCE COMPONENT OF YOUR TRAINING: Endurance (below 80% of your max heart rate) must be developed first and should makeup over 70% of your training on a weekly bases. Endurance is continuous exercise for at least 20 minutes. For a novice triathlete, he/she will benefit the most from this form of training.

6 weeks to Race Day

Hydration Rules

4. STRENGTH TRAINING: If you want to gain more out of your training you can include strength training to your schedule. This does not mean you have to go to the gym. To work strength on the bike and run you can do hill repeats. Start with 2-3 climbs with equal time for rest, each week increase by 2 climbs. In the pool you can use a pull buoy and paddles. Note: be very careful with the paddles and use small paddles at the start.

5 weeks to Race Day

5. PLANNING WORKOUTS: You should always have at least 1 day off per week. You should never have 2 hard workout with in 12-24 hrs. Focus more time on your weakest discipline at the start of your season.

4 weeks to Race Day

6. OVERUSE INJURIES: The key to prevent and treat injuries is recognize training errors that can lead to an injury. Recognize the early signs of an injury and address them soon as possible

P.R.I.C.E.
P - Protection protect the injured extremity
R - Rest give the body time to repair its' self
I - Ice apply ice for 10-15 minutes every 2-3 hrs for the first 3 days
C - Compression apply an elastic wrap to reduce swelling E - Elevation raise extremity above the level of your heart

3 weeks to Race Day

7. AVOID OVER TRAINING: Carefully monitor your training progression and watch your morning hear rate on a daily bases. If it jumps 10 to 15 beats per minute went you are at rest then it's a sign you are over training. It can also be caused by stress in everyday life in addition to your training. Be careful and if you feel run down, REST

2 weeks to Race Day

8. EQUIPMENT: A Wetsuit not only regulates body temperature but also provides buoyancy and protection as well. If you do not own one, you can rent. Get your bike fitted by a professional bike mechanic who deals with triathlon bikes. Not only road bikes! Get your shoes fitted at a specialty running store. If you are not asked how much you run or to see your old shoes, LEAVE.

Race Week - 7 days to Race Day

9. RACE PREPARATION: What do you need to compete? Swim - goggles, swimsuit, wetsuit (only buy a wet suit made for triathlon) Bike - Road or Tri Bike, Helmet, spare tire & tubes, pump, H2O Bottles, SUN GLASSES Run - Shoes, sock, singlet, hat or visor Other - Sun tan lotion, Power gels and bars, elastic laces for your shoes, towel

10. PRACTICE YOUR TRANSITIONS: Set up a rack in your driveway or close parking lot. Go out 2k on your bike, then ride in at race pace to your rack. Jump off, rack your bike, change into your running shoes and take off. Time your self. Transition is one of the easiest places to make up 1minutes on your competitors.