Tri Zones Training

1. Skeese Greets Tri has 40 spots available
2. Free Transition Clinic on Saturday!
3. Sidewalk sale at Jack and Adam’s
4. Weekly swim class offered by Tri Zones, starts this weekend
5. Annual Backyard Tri on May 3
6. REI Anniversary Sale starts today!
7. Question of the Week - “What are the typical reasons for hands going numb during cycling?"
8. Upcoming Training Events and Workshops
9. Training Tip of the Week – the TRANSITION

1. Skeese Greets Tri has 40 spots available 
The Skeese Greets Women’s Tri (May 3) is a fun and short little race that is the perfect warm-up for Danskin or Trek.  Come tri it out and see how it feels to put it all together!  The post-race party includes ice-cold towels from Tri Zones, fresh fruit from Texas Iron, free massages from Advanced Rehabilitation, and beer!  Register at packet pickup today or tomorrow.  For more details, go to www.skeesegreetstri.com

2. Free Transition Clinic on Saturday!
Tri Zones is offering a free transition clinic in conjunction with Skeese Greets Women’s Tri.  We’ll be at packet pickup (at Jack and Adam’s) on Saturday at 2:00pm.  We had a great turnout at last weekend’s transition clinic, and the attendees all learned a lot and had a great time!

Mastering the fourth sport in a TRI - transitions!
We'll share tips on how to transition effectively from swim to bike, and then bike to run.  You don't have to be a quick-change artist, but if your transitions are faster, it's "free" time!  We'll talk about gear, where to set up your items, and how to save steps during transition. 

During this hands-on clinic, you'll get to practice transitions!  Bring all of your race day gear except your bike.  Print our handy race day checklist to help you remember what to pack. Afterwards, we'll open it up for Q&A.

3. Sidewalk sale at Jack and Adam’s
Jack and Adam’s is holding a sidewalk sale all day Saturday, in conjunction with the Skeese Greets packet pickup.  If you need to stock up on tri gear or just want to browse, come on down to Jack and Adam’s!

4. Weekly swim class offered by Tri Zones, starts this weekend
Understandably, the swim portion of the tri is usually the most challenging for any athlete who did not grow up on a swim team!!   Coach Jennifer Reinhart is offering a weekly swim class on Sunday afternoons, for only $65/month.

Weekly workouts are open to triathletes of all ability levels, whether you are a total newbie or are a seasoned vet looking for a refresher.  The once-a-week class format is designed to improve your swimming stroke, swimming efficiency and speed. Take this class and nail the swimming leg of your next triathlon. 

Topics include:
- Stroke mechanics in the pool & open water
- Balance/body position
- Breathing techniques
- Overall triathlon mechanics of swimming & kicking ‘Sighting’ techniques
- Drills to do in between your class to improve your technique
- Tips to give you an advantage in open water swimming
 
Our weekly swim class starts this Sunday!!!  Click here for more info:  http://www.trizones.com/node/3604.

5. Annual Backyard Tri on May 3
This event will be a blast! Spend your Sunday morning getting in a good workout and support a great cause in the process. 100% of your entry fee supports Capital of Texas Team Survivor, a local 501(c)(3) non-profit that provides free fitness programs for female cancer survivors. This event is a fun and safe super-sprint triathlon designed for the beginner triathlete and those looking to add diversity to their fitness routine. Get a feel for a "brick workout," practice transitions and get yourself more comfortable at your next Triathlon. This event consists of a 300 meter pool swim, a 20 minute bike (spin) and a 2 mile run on a private, outdoor woodchip track. FUN! Also, plan for something Sweet and Twisted at this event. Red Licorice Events will be sponsoring!

There is a small fee to participate, as it is a fundraiser for CTTS.

All are welcome - you don't have to be a member of Team Survivor to participate. Please encourage your family, friends, neighbors, etc. to join the fun!

The first 50 to sign up will receive a SpiBelt designed specially for CTTS -  $20 value!  (http://www.spibelt.com/spibelt.php)

Details are as follows:

WHEN: Sunday, May 3, 2009
WHERE: The Hills Fitness Center
TIME: 7:00am check in, with first wave of swimmers to begin at 7:30am
COST: $30 - All funds raised go directly to keep our free CTTS programs running.

HOW TO REGISTER - 3 Options:
1. Online at https://www.signmeup.com/64479
2. Drop off a completed registration form and check with any of the coaches at The Hills during a workout.
3, Mail your completed registration form and check to us at: CTTS (Jenny Hurta), 5407 Summer Circle, Austin 78741
The registration form can be found on the files section of the Yahoo group at the following link:
http://health.groups.yahoo.com/group/CapitalTexasTeamSurvivor/files/

EVENTS:
Swim: 300m or 6 laps (down and back) in the outdoor pool
Cycle: 20 minutes on indoor stationery bikes
Run: 2 miles on the woodchip track

Typical time to finish: Participants will take anywhere from 40 minutes to 1 hour, 15 minutes to complete the three events. Swimmers will go in the pool in waves of six, 2 swimmers per lane. When all six have finished their swim, then another six enter at the same time. When you sign up, you will be asked to estimate your swim time for the six laps. Thus, it will take from 7:30am - 10:30am to get the maximum of 50 participants through the course.

6. REI Anniversary Sale starts today
REI is holding their annual anniversary sale from May 1 – May 10. Save up to 30% on all kinds of outdoor products, including swimming, cycling, running, and triathlon gear!  REI members save 20% on one full-priced item. Choose from the Gateway Downtown, or Round Rock locations.  www.rei.com

7. Question of the Week - "What are the typical reasons for hands going numb during cycling?"
Numb hands can be an indication of an uncomfortable position on the bike.  Make sure you’re not locking your elbows – your elbows should be slightly bent and relaxed.  Also, make sure you’re not putting too much pressure on your hands while riding.  If your handlebars are too far away or too low, you may be supporting more of your body weight with your hands.  Have a bike shop check your fit.  While riding, change positions every now and then – you can place your hands on the drops, on the top of the handlebars, closer together, etc. 

8. Upcoming training events and workshops
Performance Wellness Injury Clinic
May 2, 8:30 – 10:00am, RunTex Riverside
Free injury clinic every other Saturday morning at RunTex, beginning May 2 from 8:30-10 a.m. Drs. Laurie Buob, Chris Sellers and Phil Davis will be evaluating your aches and pains and treating them. No appointment is necessary and there is no cost.

Mastering the fourth sport in a TRI - transitions! – Free transition clinic
May 2, 2:00pm, Jack and Adam's
We'll share tips on how to transition effectively from swim to bike, and then bike to run.  You don't have to be a quick-change artist, but if your transitions are faster, it's "free" time!  We'll talk about gear, where to set up your items, and how to save steps during transition.  During this hands-on clinic, you'll get to practice transitions!  Bring all of your race day gear except your bike.  Print our handy race day checklist to help you remember what to pack. Afterwards, we'll open it up for Q&A. www.trizones.com
   
Skeese Greets Women’s Tri
May 3, 8:00am, Texas Ski Ranch
300 meter swim, 11.1 mile bike, 2 mile run.  Whether you're a seasoned pro or a true newbie, the Skeese Greets Women’s Triathlon is for you. The Skeese Greets Women's Tri is a perfect warm up for The New TREK Womens Tri Series event or your first Danskin Triathlon. Come along and experience a supportive and friendly environment for beginners and advanced triathletes alike.
www.skeesegreetstri.com
 
Backyard Triathlon, benefiting Capital of Texas Team Survivor
May 3, 7:00am, The Hills Fitness Center
This event consists of a 300 meter pool swim, a 20 minute bike (spin) and a 2 mile run on a private, outdoor woodchip track. 100% of your entry fee supports Capital of Texas Team Survivor. This event is a fun and safe super-sprint triathlon designed for the beginner triathlete and those looking to add diversity to their fitness routine. https://www.signmeup.com/site/reg/register.aspx?fid=C22V6K7
 
Tri Zones Weekly Swim Class – May session
May 3, 12:30pm, Circle C Swim Center
Weekly workouts are open to triathletes of all ability levels, whether you are a total newbie or are a seasoned vet looking for a refresher.  The once-a-week class format is designed to improve your swimming stroke, swimming efficiency and speed. Take this class and nail the swimming leg of your next triathlon.  http://www.trizones.com/node/3604
 
Schlotzsky's Bun Run 5K
May 3, 8:00am, Auditorium Shores
Please join Schlotzskys and the YMBL for a fun day for everyone. Participate in Austin's oldest 5K Run / Walk / or Dog Friendly Walk.  www.bunrun.com/
 
Free flat repair clinics
May 5, 6:00pm, Spin City Cycling
Bring your bike and whatever tire changing tools you have (if any) and we'll take care of the rest.  www.spincitycycling.com
 
Fix-a-Flat and Bike Repair Clinic
Every Wednesday, 6:00pm, Mellow Johnny’s
Every Wednesday at 6pm, Mellow Johnny’s holds bike maintenance and flat repair classes. Learn how to fix a flat tire and add life to your bike with simple maintenance and repairs. Please RSVP if you plan on attending on of the classes. Classes fill up quickly so RSVP soon  http://www.mellowjohnnys.com/calendar
 
Basic Bike Maintenance
Every Thursday, 6:00pm, Bicycle Sport Shop (North and Downtown)
Bicycle Sport Shop offers a free basic bike maintenance class every Thursday night.  Topics include:  pre-ride bike inspection, changing a flat tire, wheel removal, cleaning your bike, lubing your bike, and more.  http://bicyclesportshop.com/page.cfm?pageID=352
    
9. Training Tip of the Week – the TRANSITION
What is a transition?  It is the time you use to switch from one sport to another, and it's performed in a space on the race course called the transition zone.  The transition zone is limited only to race participants and volunteers.  Spectators, friends, and family may not be in the transition zone.  Commonly, the transition between the swim and the bike is called T1, and the transition between the bike and the run is called T2.  Since the time you spend in transition is part of your overall race time, some women try to go as fast as possible.  Others use it as a time to rest, recoup, and enjoy the atmosphere of the race before they start on the next segment.  You might see some women sitting down, eating a banana, drinking some water, talking to their friends, or all of the above!

Once you exit the swim (yes, there will be volunteers there to help you get out of the water!), take off your goggles and swim cap as you walk or jog up to the transition zone.  Once you get to your transition area, put on your helmet (it must be CLIPPED before you can even touch your bike), your sunglasses, gloves (if you wear them), and shoes.  If you want to wear running shorts and maybe a t-shirt over your swimsuit, this is the time to put those on.  Carefully wheel your bike out of the transition area - please do not run while wheeling your bike in and out of the transition area. With all race participants going in and out of the transition zone (twice), there will be a lot of athletes darting in every direction. Be able to control your pace in case you need to stop quickly to avert an accident.  Once you exit the transition zone, you will see volunteers pointing to a line on the ground - this is called the mount line.  You must be completely across the mount line before you get on your bike.  Imagine that there are a dozen people exiting the transition zone at the very same moment you are - please don't stop dead in your tracks as soon as you cross the mount line!  Be aware of the athletes around and behind you and take your bike to the side a little ways before you stop to mount your bike.  Once you're on your bike, you're off to the bike course!  One transition down, one to go!

At the end of your ride, you can begin to loosen your gloves and shoes (if you're wearing cycling shoes).  You MAY NOT unfasten your helmet!   As you approach the transition zone, slow down and look for volunteers - they will be pointing to another line on the ground, which is the dismount line.  You must be completely off your bike before you cross the dismount line.  As before, please be aware of the cyclists around you - don't stop on a dime right in front of the line with a half-dozen cyclists right behind you.  Slow down gradually and go over to the side.  Again, wheel your bike carefully back to your transition area.  As long as you are touching your bike, your helmet MUST still be clipped.  Once you reach your transition area, take off your helmet, gloves, and cycling shoes if you wear them.  Put on running shoes if you aren't already wearing them, grab a hat and your race number, and off you go!  If you put on a pair of running shorts or t-shirt, your race number should already be pinned to it.  If you're not going to wear either of those, you'll need to get a race belt, which has prongs to hold your race number.  You are required to wear a race number, in the front, while you run.  Jog carefully out of the transition zone (watch out for bikes!), and you're ready to start the run!  Congratulations - you've completed both transitions!