•  triathlon

    2017 Registration is NOW OPEN!
     
     
     
     
    This event is designed for participants to have fun, be challenged and participate in Neptune Aquatic Center’s annual “Try a Tri”! This short triathlon will start with an indoor swim and progress into an outdoor bike and track run. Participants do not need to be a tri-athlete to participate in this event—we encourage all participants who like to swim, bike,  and run to give this a try

    To register for this event, participants can either come into the Neptune Aquatic Center with Cash, Check, Visa, Discover, or Mastercard or register online for the event clicking the link below that says: "Client Login". There, participants will find information about how to participate and have the ability to create an account and register. After registering up for the race, participants will be able to pick up their packet at the NAC anytime after May 9th. This information will include the route information, check-in information, parking, and bike check-in procedures. 

    CLICK HERE AND SIGNUP TODAY! CLIENT LOGIN 

     

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

    Monday

     
     

    Swim

     
     

    Steady and Slow Continuous

     

    20 minutes

     
     

     

    Tuesday

     
     

     

    Rest Day or 3k Walk

     

     

     

    Wednesday

     
     

    Bike

     
     

    Moderate  Bike Session

     

    30 minutes

     
     

     

    Thursday

     
     
     
     

    Run

     
     
     
     

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

    40 minutes

     
     
     
     

     

    Friday

     

    Rest

     

     

    Saturday

     
     
     
     
     
     
     

    Bike-Run

     
     
     
     
     
     
     

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

     

    40 minutes

     
     
     
     
     
     
     
     

     

    Sunday

     
     
     
     
     
     
     
     
     
     

    Swim

     
     
     
     
     
     
     
     
     
     

     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

    Monday

     
     
    Swim
     
     
     
    Steady and Slow Continuous

     

    20 minutes
     
     
     

    Tuesday

     
     
     
     
     
     
     
     

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


    Wednesday

     
     
     
     
    Bike
     
     
     
     
     
    Moderate  Bike Session
    Similar to previous week

     

    40 minutes

     

     
     

    Thursday

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

    Friday


     Rest

    Saturday

     
     
     
     
     
     
     
     
     
     
     
     
     
    Bike-Run
     
     
     
     
     
     
     
     
     
     
     
     
     
     
     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

     

     
     
     
     
     
     
     
     
     
     

    Sunday

     
     
     
     
     
     
     
     
    Swim
     
     
     
     
     
     
     
     
     
    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.

    SWIM TRI TERMS:

    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.

    BIKE TRI TERMS:

    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.

    RUN TRI TERMS:

    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.