dallas athletes racing st. patricks day triathlon race recon clinic

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eDave JimenezI live in Coppell, TX with my wife Stephanie and our kids Allie, Cooper and Austin. I am a USA Triathlon Certified Coach and an Ironman Certified Coach on and the Head Coach for Octane Athletics Training SystemsI spend much of my time coaching athletes in a highly communicative and collaborative way. I am also a Blood Lactate Threshold Testing Practitioner for athletes around the area. My passion for coaching is driven by my own journey to health and wellness through running and triathlon. I am a two-time Ironman and a Boston Marathon finisher and continue to compete with dreams of the Ironman World Championships in Kona, HI.

Dallas Athletes RacingSt. Patrick’s Sprint TriSunday, March 13th, 2016 | Keller, Texas

Dave Jimenezdave@octane-athletics.com

Race Recon & Transition Clinic

Objective

Discuss St. Pats Tri Race CourseDiscuss Triathlon Rules & Race StrategyUnderstand Efficient TransitionsQ&A

Where is it?

Location:KellerNatatorium1000BearCreekPkwyKeller,Texas76248

Transition Area

Notes:• Transition andbodymarkingwillbeopenat6:15amand

closes at7:15am.• Placebikeandothertransition items intheappropriate

spotaccordingtothenumber ontheendoftheracks.

SwimNotes:• Athleteswilllineupaccordingtotheirswimnumbersandhitthepoolevery5- 10seconds.

• Stayontherightsideofthemarkedlanesandifnecessarypassontheleftsideofthesamelane.

• Athletescanmovebackintheswimlinebutabsolutelynomovingupintheswimline.Inotherwords,"nocutting".

Bike

Note:13.8MiletotalDistancethattakes3 loopstocomplete.

RunNotes:• TheRunCourseis

anoutandbackonKellerParkTrails.

• ThestartoftherunwillbelocatedneartheRunOutofthetransition.

• OneaidstationwillbesetuponthecoursewithwaterandCytomax.

• Youwillhittheaidstationtwiceatalittleoveramileandagainaroundthetwomilemark.

RACE DAY STRATEGY & RULES

What Race Day Looks Like...

6:15am– TransitionOpens&BodyMarking7:15am– TransitionCloses7:20am– FinalRaceBriefinginNatatorium7:30am– RaceStarts9:45am– AwardsandPostRaceParty

General Rules of Thumb• Itistheresponsibilityofeachcompetitortoknowthecourses• Onthebike,remembertopassonlyontheleft andridetotheright• DallasAthletesRacingwilltakeeveryprecautiontoensurethecourseismarkedandturnmarshalsarepresent.• Bepreparedforallweatherconditions

Important Rules• Helmets:OnlyhelmetsapprovedbytheUSConsumerProductSafetyCommission(CPSC)

maybeusedinUSATsanctionedevents.Helmetsmustbewornatalltimeswhileonyourbike.Thismeansbefore,during,andaftertheevent.Penalty:Disqualification

• ChinStraps:Chinstrapsmustbebuckledatalltimeswhenonabicycle.DONOTunbuckleyourchinstrapunlessyouareoffyourbicycle.Penalty:Disqualificationonthecourse;Variabletimepenaltyintransitionareaonly.

• OutsideAssistance:Noassistanceotherthanthatofferedbyraceandmedicalofficialsmaybeused.Triathlonsandduathlons areindividualtestsoffitness.Penalty:Variabletimepenalty

• TransitionArea:Allequipmentmustbeplacedintheproperlydesignatedandindividuallyassignedbikecorral.Thewheel ofthebicyclemustbedownonthesideoftheassignedspace.Allparticipantsmustreturntheirbicyclestoanuprightpositionintheirdesignatedbicyclecorral.Nopersonshallinterferewithanotherparticipant’sequipmentorimpedetheprogressofanotherparticipant.Allbarendsmustbesolidlyplugged.NoparticipantshallbringANYglasscontainersintothetransitionarea.Penalty:Variabletimepenalty

• Drafting:Drafting--keep atleastthreebikelengthsofclearspacebetween youandthecyclistinfront.Ifyoumoveintothezone,youmustpasswithin15seconds.Position--keep totherighthandsideofthelaneoftravelunlesspassing.Blocking--ridingontheleftsideofthelanewithoutpassinganyoneandinterferingwithothercyclistsattemptingtopass.Overtaken--once passed,youmustimmediatelyexitthedraftzonefromtherear,beforeattemptingtopassagain.Penalty:Variabletimepenalty

Important Rules• Course:Allcompetitorsarerequiredtofollowtheprescribed courseandtostaywithinall

conedlanes.Cuttingthecourseisanobviousviolationandgoingoutsidethecourseisasafetyissue.CyclistsshallnotcrossasolidyellowcenterlineforANYreason.Cyclistsmustobeyallapplicabletrafficlawsatalltimes.Penalty:Referee's discretion

• Unsportsmanlike-LikeConduct: Foul,harsh,argumentativeorabusivelanguageorotherunsportsmanlikeconductdirected atraceofficials,USATriathlonofficials,volunteers,spectatorsorfellowathletesisforbidden. Penalty:Disqualification

• Headphones:Headphones, headsets,walkmans,ipods,mp3players,orpersonalaudiodevices,etc.arenottobecarriedorwornatanytimeduringtherace.Penalty:Variabletimepenalty

• Racenumbers:Allathletesarerequired towear racenumbersatalltimesduringtherun.Numbersmustfacethefrontandbeclearlyvisibleatalltimes.Numbersmaynotbecutorfoldedoralteredinanyway.DONOTtransferyournumbertoanyotherathleteortakeanumberfromanathletethatisnotcompeting.Penalty:Variabletimepenaltyformissingoralterednumber,DisqualificationandoneyearsuspensionfrommembershipinUSATfortransferringanumberwithoutracedirectorpermission.

• Abandonment: Allpersonalequipmentandbelongingstakenoutontothecoursemuststayontheathletetheentiretime.Nogarbage,clothing,etc.shallbethrownonthecourse.Penalty:Variabletimepenalty

EFFECTIVE TRANSITIONS

The 5 P’s of Triathlon and everything else in life

• PROPER• PLANNING• PREVENTS• POOR• PERFORMANCE

Race Checklist

Swim

Run

Bike

ElectronicsNutrition

MorningClothes

DO NOT wait until the night before the

race to work the checklist.

Work the Checklist

Pre-Race Walk-ThruSteps to take the evening before the race:• Lay out gear by discipline

(Swim, Bike, and Run)• Lay out nutrition by time of

consumption (Bring Extra)• Put Race Number on Race Belt• Check Helmet Straps• Check Goggle Straps• Put Race Number on Bike and

Helmet• Fill bottles and

refrigerate/freeze

Transition SetupWhowillhavefastertransitions?

RACEREADYTRANSITIONSETUP

T1 (Swim>Bike) Tips

• Take your time• Focus with single track mind• Get Swim Gear off, then put Bike Gear on• Work high to low– Sunglasses (before helmet every time)– Helmet– Nutrition in Tri Top– Race Belt– Socks/Shoes

• Take bike from rack• Head to mount line

T2 (Bike>Run) Tips• Take your time• Focus with single track mind• Secure Bike• Lose the bike gear

– Helmet– Shoes

• Work from high to low– Hat– Sunglasses– Nutrition in Tri Top– Socks– Shoes

• Grab Bottle• Go

General Tips for Better Transitions

• Don’t over pack… Keep it simple• Count racks• Good Swimmer? Water at 77 or 78 degrees? Forget the wetsuit• Mark yourself – More time• Know transition open and close times• Know Bike out/in and Run out

– Strategically choose your spot on the rack accordingly• Towel is for your feet, not for your face• Apply WATERPROOF sunscreen before race• Use TriSlide Liberally• Speed laces in shoes• Go Sockless• Flying Mount- http://youtu.be/RD8nieSyAOs

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Dave JimenezI live in Coppell, TX with my wife Stephanie and our kids Allie, Cooper and Austin. I am a USA Triathlon Certified Coach and an Ironman Certified Coach on and the Head Coach for Octane Athletics Training SystemsI spend much of my time coaching athletes in a highly communicative and collaborative way. I am also a Blood Lactate Threshold Testing Practitioner for athletes around the area. My passion for coaching is driven by my own journey to health and wellness through running and triathlon. I am a two-time Ironman and a Boston Marathon finisher and continue to compete with dreams of the Ironman World Championships in Kona, HI.