Neptune Township School District

A Community of Learners


 Registration and Information For 2014 Triathlon: MAY 10th 

Get Excited for the Neptune Aquatic Center’s second annual Try a Tri!This year, we are working with the Make a Wish Foundation of New Jersey to raise money for Monmouth County children who need support while battling diseases and ailments. If you are interested in participating in this Mini- Tri, please follow the below steps!

Check Out the Flyer:  Click Here for a PDF Flyer of the Event
To register, create a login or use an existing account information. Once you have an account, go to the top to the "Schedule" tab. A drop down menu will open. To sign up for the Try a Tri, select "Camps and Classes". There you will see registration for both the Student and Adult Tri registration. 
Transition Maps: Transition Maps 2014
Bike Route: Bike Route 2014
Start Donating and Raising Money Today: Click here to be directed to our Make A Wish Page
Interested in becoming a Corporate Sponsor for the Event?: Click Here for the Corporate Sponsor Letter
Triathlon 101

A triathlon is a sport made up of three stages. It is always completed in this order: swim, bicycle followed by a run. The sport is described as a multi-disciplined-sport and it became an Olympic sport at the Sydney 2000 games however, the sport caters for different levels from beginners to elite.

The distance of the Olympic version is 1.5km swim, 40km bike ride 10 km run or in miles (.93/24.8/6.2 miles). However the distances can vary to cater for different level of competitors. One extreme version of the sport is called the Iron Man which consists of a 3.86 km swim (2.4 mile), a 180.25 km bike ride (112-mile) and a marathon 42.195 km run (26.2 miles).

Triathlon Checklists!

A triathlon checklist is essential as nothing ends a race like turning up to the event with out the required equipment. Preparing for a tri can be difficult because there three disciplines, each with the need for equipment. The other reason for race day checklist is that the event is usually early in the morning when the brain is not quite clicked into gear.

SwimmingBikingRunningGeneral Race
Bathing Suit/ Tri Suit
Run shorts/ shirt (if not using Tri Suit)
GogglesHelmetHat/sweat bandSnacks
Swim Cap
Sneakers & Socks
Running shoes (if not wearing bike shoes)
Race Info
SandalsWater bottle(s)
Cell Phone
Parking Info

Cycling shorts (if not using Tri Suit)

Energy bars/gels/snack/ post race clothes/ shoes



Swimming Information

Its always great to be given a few great triathlon swimming techniques when you start your first Triathlon. If you are viewing this page as a future Neptune Aquatic Center triathlete, remember that the swim is completely indoors and contained within a pool. If you are training for this and need some more pointers, consider signing up for the NAC’s adult swim lesson program. The adult lessons are designed for adults ranging from beginner to advanced swimmers and all classes are designed to fit your goals. Here are some tips to make your Tri swim successful!

  1. Don't miss your heat! Since this event is in a pool, place close attention to your lane and heat assignment.
  2. Do a swimming warm up, its essential to get blood to your arms, particularly as the body needs time to adjust to the cold of the water. Even indoor heated pools may feel cool at first.
  3. Goggles - put your swimming goggles on first - so your swim cap goes over the back of your goggles. This will make it difficult for your goggles to come off in the sea of arms and legs. When you wear your goggles under your cap in a pool, it also makes it harder for them to slide off while swimming.
  4. Keep your head down during your swim. If your head is pointing down your legs will be more parallel and less of a drag.
  5. Long slow strokes are better for beginners - rather than turning the arms over and suffering in the second half.
  6. When you open your move to take a breathe, try opening on the beach side, this will save you swallowing water.

Cycling Information

Tips for Triathlon Bike Safety:

  • Always wear a correctly fitted, approved helmet.
  • Obey traffic signs
  • Ride on the right side of the road in the USA
  • Maintain control of your bike at all times. It is an offense to ride with both hands off the handlebars, feet off the pedals or to carry anything that prevents you from having control.


What bike gear do you need?

For triathlon bike safety make sure your triathlon bike is the right size for you. Your bike must be roadworthy with working brakes and a warning device such as a bell. A helmet

Triathlon Bike Safety and the law requires you to wear an approved bicycle helmet securely fitted and fastened on your head. By doing so, you will reduce the risk of brain or head injury by up to 60% in the event of a crash. Look for the sticker certifying the helmet meets your nations standards displayed on the helmet to ensure it has passed stringent safety tests.

The right clothing...

To make it easier for other road users to see you, wear bright clothing during the day and reflective clothing at night. If you have no reflective gear for night riding, a plain white t-shirt is the next best thing.

If you are only riding a short distance, your regular clothes will be fine but you should wear sneakers or bike shoes to protect your feet. For longer journeys, cycling pants or regular shorts and a brightly colored t-shirt or cycling jersey are practical and comfortable.

Don’t forget sunblock and sunglasses - even on cloudy days. You may like to wear gloves to protect your hands, keep your fingers warm in winter and reduce jarring.


Running Information

Here are some Triathlon running tips and information on triathlon running.

  1. During the triathlon run you will be tired - the most important thing is to keep your head up and preferably steady, this will help your breathing and keep you in a more efficient posture.
  2. Work with others around you. Use other triathletes around you to find a good rhythm.
  3. Wait for a long flat and straight section and push yourself at that time, this will maximize your return for effort, rather than losing momentum going around people and corners.
  4. Take the water on offer. Put the cup near your mouth and squeeze the cup from the bottom - this will force the water to your mouth.


Training Tips

The guide is a simple guide to keep you active and help you prepare for a mini triathlon or a sprint triathlon. One big tip is this, slow and steady with long term goals is much better than 1 week of training and then quitting.

Week 1 and Week 2

DayTypeDetailsDurationTick it off





Steady and Slow Continuous


20 minutes






Rest Day or 3k Walk








Moderate  Bike Session


30 minutes







Steady Run
15 minutes continuous jog,
8 minute walk,
15 minute jog.

40 minutes












10 minute bike ride,
10 minute run,
5 minute bike ride,
5 minute run


40 minutes







 200 metres freestyle,
4 times 50 metres freestyle
(30 sec) between.
200 breaststroke
100 freestyle

40 minutes




  Week 3 and Week 4

The purpose of Week 3-4 of the Mini Triathlon Training program is to push it a long a little. The first weeks are about getting started and getting old muscles working again. This week we want to keep you safe but also push your boundaries a bit. If you don't feel confident repeat the Week 1 exercise program and then take up the challenge in this triathlon training guide.


DayTypeDetailsDurationTick it off


Steady and Slow Continuous


20 minutes



Jog 500 meters
20 Push Ups
20 Sit Ups
20 Star Jumps
20 Squats
Repeat with Jog.
4 times


Moderate  Bike Session
Similar to previous week


40 minutes




Steady Run
Find a Park or running track.
Run a Lap, Jog a Lap, Run a Lap, Jog a Lap
40 minutes




 10 minutes on the bike,
(3 minutes steady, 3 faster, 3 steady,1 fast)
10 minute run, (3 minutes steady, 3 faster, 3 steady,1 fast)
10 minute bike ride
5 minute run
30 minutes




200 meters freestyle,
4 times 50 meters freestyle (30 sec) between.
200 breaststroke
100 freestyle
40 minutes





Triathlon Vocabulary/Terms

Ever wish you had a quick resource to pick up some common triathlon terms that are frequently thrown around by veterans, but sometimes confuse newbie's? Look no further - here are some common triathlon terms to add to your vocabulary.


Beach start: Starting from the beach and running into the water to begin a triathlon.

Buoy: The floating markers used on a triathlon course to indicated course layout, distance and turns.

Draft: To swim directly behind or beside the swimmer in front of you, which makes it easier to swim.

Freestyle: The common front stroke style swimming usually used in triathlon.

Lane: A sectioned area of the pool for lap swimming. Typically, a pool is divided into 3 or more lanes.

Lane Lines: The floating markers which that separate the lanes.

Lap: From one end of the pool to the other and back.

Length: From one end of the pool to the other. A “half” lap.

Flags: Small triangular pennants hung over the pool to indicate that the end of the lane is near.

Open Water: Outdoors swimming in a lake, river or ocean.

Transition: Transitioning from the water to the bike portion of a triathlon.


Aerobars -Because it is more comfortable and more aerodynamic for triathlon racing, most triathlon bikes are equipped with these type of bars, which attach to the handlebars or stem of a bicycle and allow you to ride in the aero position. These can also be placed on a road bike.

Aero Position- Also known as the time trial position, the aero position involves riding in a "hunched over" position with the elbows resting on the aerobar pads. This saves your running muscles and helps keep you aerodynamic, especially on the relatively flat bike courses that most triathlons have.

Cadence- The speed of pedaling while bicycling, also known as RPM, or Revolutions per Minute.

Disc- A solid wheel that is very aerodynamic and often used as a rear wheel in triathlons.

Drafting- Riding close enough behind the cyclist(s) in front of you that you pedaling becomes less difficult due to that rider stopping some of the wind resistance. This is illegal in most triathlons, and you must typical maintain 3-4 bike lengths behind the person in front of you.

Dropped- When you're riding with a group of cyclists who are drafting, and you eventually get too far behind to be in the draft, you'll find that the gap increases between you and the group, pedaling becomes harder, and you can't catch up. You've been dropped.


5K: 3.1 mile run or race. Generally the distance in a Sprint triathlon.

10K: 6.2 mile run or race. Generally the distance in an Olympic triathlon.

Aerobic: This term is used to define the intensity of a run that is primarily conversational at a slow, easy pace. Generally, you burn more fat as a fuel and produce less “painful” lactic acid.

Anaerobic: High intensity pace that allows lactic acid to build-up, and can generally not be sustained much longer than a 10K.

Chip: a device worn above the ankle or on the shoe that allows timing during a race or event.

Elastic Laces: The “stretchy” laces many triathletes have on their shoes to allow easy and fast entry into the shoe without having to tye a knot.

Intervals: Short, fast repeats of generally 30 seconds to 5 minutes, interspersed with easy walking or jogging in between each effort.