Tri Zones Training

1. Danskin web site has been updated!
2. Danskin course talk tonight!!
3. Congratulations to Trek triathletes!
4. Open water swim clinics at Lake Pflugerville
5. Training in the heat
6. Question of the Week - “Do I have to wear a swim cap at the race?"
7. Upcoming Training Events and Workshops
8. Training Tip of the Week (last week) – HYDRATION AND NUTRITION
9. Training Tip of the Week – USAT RULES

1. Danskin web site has been updated! 
Danskin has revamped their web site, and now you can find more information about race weekend!!  When you go to the Austin page of the Danskin web site (http://danskinwomenstri.com/Austin-TX.html), you will find information about the following:
•    Expo on Saturday, June 6, including mandatory packet pickup and bike check-in
•    Course details
•    Race map
•    Volunteering

Registration is about 2/3 full, so don’t delay and register soon!!

2. Danskin course talk tonight!!
Tri Zones is happy to present a free Danskin course talk tonight!

TRI-ing the Danskin race course
Thursday, May 21, 7:00pm, REI Downtown
From the swim to the bike to the run -- this Danskin course talk will tell you what to expect on race day.  The swim is flat, but the bike and run courses have some hills -- learn just what to expect on the course.  Afterwards, we'll open it up for Q&A.

The course talk will be repeated on Thursday, May 28, at REI Gateway.  We’ll also hold another free clinic – what to expect on race day – on Sunday, May 31 at 4pm at Jack and Adam’s.

We hope to see you there!

3. Congratulations to Trek triathletes!
Congratulations to those who completed the Trek Women’s Triathlon last weekend!!  The weather conditions were a bit rough, but over 400 women persevered and crossed the finish line!  Congratulations on participating in the inaugural Trek tri in Austin!!

4. Open water swim clinics at Lake Pflugerville
The Lake Pflugerville Triathlon race committee is sponsoring four open water swim clinics on May 23, May 30, June 6, and June 13.   Each clinic costs $20, and topics will include:

•    Swim a straight line, drafting and sighting
•    Swim safely in a crowd
•    Swim efficiently, turning
•    Start and Finishes

All swimmers must be able to comfortably swim 200 yards without support.  Clinic size will be limited to the first 40 participates, and pre-registration is required.  For more details, go to http://lakepflugervilletri.com/ and click on “Swim Clinics” at the top.

5. Training in the heat
As we’re seeing record temperatures soar, it’s crucial that you take care of yourself while training in this Texas heat.  Be sure to stay fully hydrated and drink lots of water! RunTex’s Bob Wischnia wrote a terrific article last year: Beginner's Corner: Acclimating To Austin's Summer Heat.  http://www.runtex.com/web/1-1333.asp

6. Question of the Week – “Do I have to wear a swim cap at the race?"
A different swim cap color is assigned to each wave, so you must wear the swim cap that’s been provided to you at packet pickup.  In large races like Danskin, there may be more waves than swim cap colors.  Therefore, it’s important to know which wave you’re starting in.

7. Upcoming training events and workshops
TRI-ing the Danskin race course – Free Danskin course talk
May 21, 7:00pm, REI Downtown
From the swim to the bike to the run -- this Danskin course talk will tell you what to expect on race day.  The swim is flat, but the bike and run courses have some hills -- learn just what to expect on the course.  Afterwards, we'll open it up for Q&A.  www.trizones.com
 
Get Geared for Texas TRI Season!
May 26, 7:00pm, REI Downtown
Whether you're trying out a triathlon for the first time or seeking ways to improve race comfort, REI's "Get Geared for Texas Tri Season" clinic will cover various tri outfitting options. Gear items to include: tri clothing; training necessities for swim, bike, run; nutrition products for refueling & recovery. This clinic is a part of the Sweet & Twisted Triathlon training series.  www.redlicoriceevents.com
 
TRI-ing the Danskin race course – Free Danskin course talk
May 28, 7:00pm, REI Gateway
From the swim to the bike to the run -- this Danskin course talk will tell you what to expect on race day.  The swim is flat, but the bike and run courses have some hills -- learn just what to expect on the course.  Afterwards, we'll open it up for Q&A.  www.trizones.com
 
Bike Maintenance 101
May 28, 7:00pm, REI Downtown ($15)
Topics to include: Installation/removal of wheels, flat tires/tubes, bike cleaning, lubrication, and fine tune brake adjustment using barrel adjuster.  RSVP required.  http://www.rei.com/stores/store_event_detail.jsp?pid=5131B7C1B38D31251BD76ACD474E6E76&template_id=30&template_family=webDetail&ignore_cache=1
 
Performance Wellness Injury Clinic
May 30, 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.
 
TRI your best on race day – what to expect on race day
May 31, 4:00pm, Jack and Adam’s (bring a towel to sit on)
How does transition work?  What gear should I bring?  What are the rules on the race course?  When do I pick up my packet?  We'll guide you through what to expect on race weekend and how to be prepared to have the most fun on race day.  Topics will include packet pickup, parking, body-marking, transitions, race day etiquette, finish line festivities and everything in between. Bring your questions - we'll get them answered!  www.trizones.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
         
8. Training Tip of the Week (last week) – HYDRATION AND NUTRITION
It is extremely important to remain hydrated during a triathlon. For two to three days before the race, relax and drink lots of water. Drink 32 to 64 oz. of water or sports drink about two hours before the start time of your wave - this will provide adequate hydration for the start of the race, but will allow you to visit the porta-potties just before your wave begins. One of the most important things to do is to completely consume one full bottle full of fluid while you are on the bike leg of the race. By finishing your water bottle, you will provide enough hydration to complete the run comfortably. If you do not drink enough while you are on the bike, it will be too late to hydrate yourself during the run, and your performance will suffer immensely. Be sure to practice drinking from a water bottle and keeping your bike in a straight line during your training rides. Many beginners do not drink enough water during a triathlon because they're too nervous to try to pick up their water bottle from its cage. If you find that after practicing you are still too nervous to use a water bottle, you might want to consider using a backpack-style hydration system.

If your stomach can handle it, consider training with sports drinks as well as water - studies have proven that the body absorbs 90 - 95% of the fluids in sports drinks, while it only absorbs about 50% of the fluids when you drink water. If you'd like to try drinking sports drinks during the race, make sure you train with them as well. The last thing you want is a surprise in your tummy during the race!  Experiment with different concentrations of the sports drinks - many people find that they have to dilute their sports drinks with water to some degree so that their stomachs are comfortable during a race.

For your pre-race meal, you should aim to eat 300 to 500 calories about 2 to 4 hours before your wave begins. This meal should be high in carbohydrates, low in protein, and very low in fat. Examples of good pre-race meals might include a bagel, toast, or energy bar and juice. Once again, be sure to train with these meals – try them out before a morning workout session. Especially if you usually don't like to eat before a workout - you'll find that the extra energy will improve your performance. Try experimenting with different foods, quantities, and times to determine what your stomach can handle before the race. During the race, if you will be out there for more than one and a half to two hours, you may want to consider some of the sports gels that are available (Clif Shot, Gu, etc.). They're mostly sugars and carbs, and digest very quickly. You can take one every 40 - 60 minutes (again, make sure you've trained with them before you try them on race day). These help keep you from depleting your glycogen stores over the course of a very long effort. If you do decide to use a gel during the race, please be sure to dispose of the packaging in the trash can – do not litter the race course or transition area with gel wrappers.

The three most important things to know about hydration and nutrition are:
•    Finish your water bottle during the bike leg of the race
•    You need fuel in your tank to get you through the race
•    Don't try anything new on race day!

9. Training Tip of the Week – USAT Rules
Most races are sanctioned by USA Triathlon, and the race directors are obligated to enforce certain rules set forth by USAT.  It’s important to understand these rules before you get to your first race.

Some of the most commonly violated rules include:
•    Helmets must be worn at all times while riding your bike.  This includes riding to and from the race site if you ride your bike to or from your car.  Also, your helmet must be on your head and clipped before you remove your bike from your rack in T1.  It also must still be on and clipped before you rack your bike in T2.
•    On the bike course, drafting is not allowed.  You must allow three bike lengths between your bike and the bike in front of you.  If you need to pass, you have 15 seconds to pass another bike.
•    You must ride as far to the right as is safe.  Do not hover to the left.  After passing another athlete, don’t forget to come back to the right!
•    Never pass on the right of another athlete.  Always pass on the left!
•    Headphones are never allowed during a triathlon.
•    You may not litter on the bike course (this includes gel wrappers, dropped water bottles, articles of clothing, etc.).

For a more complete list of common rules violations, visit the USAT web site.
http://triathlon.teamusa.org/assets/documents/attached_file/filename/9135/2009_Most_Commonly_Violated_Rules.pdf