Editor’s note: This is the 11th and final in a series of triathlon tips leading up to the Mr. T’s Kids of Steel & Sprint Triathlon next Sunday. There are 150 registered for the event.
Kevin Mitchell
Morning Star Staff
Even the wildest dreams have a chance when some one dares to tri. Come race day, will you be ready and determined?
Is all your equipment in good working order? Take your bike into a dealer and make sure it is in good condition.
Have you been able to keep up with all of the workouts? Do you have a plan for transition? Have you practised it? What works best? Sitting and putting on your socks or standing? What method works best for taking off your wet suit? Practise, practise, practise.
Race day nutrition. Pre and post race? Best not to try anything new on race day. Stick with your plan.
Know the route for each discipline. Remember, you are sharing the road. We have taken every precaution to make your day as safe as possible. However it is your responsibility to know the race route. Please follow the instructions from our traffic control and road marshals.
Respect the folks that live in the area. Take your garbage with you. Residents who live in the race area – we ask that you please be patient and cautious. We have athletes competing from ages six to 80 years.
Enjoy your day! Don’t forget to have FUN. Happy Father’s Day!
Week #11:
Taper – this week is when we allow our bodies to rest up and heal from the rigours of hard training. We still do some exercise to keep the feel for the water and flexible. The goal of tapering is for improved performance.
16yrs – Adult
Swim -– 1x week best on a Thursday-400m open water swim ez; Bike – 1x week best on a Tuesday 20 min ez spin; Run – 1x week best on Wednesday approx 2km ez walk run.
*Note rest days or practise transition -Monday, Friday & Saturday for all age groups. Race day Sunday June 19. Ready to go.
14 – 15yrs
Swim – 1x week Thursday lake swim 400m ez: feel for the water; Bike -– 1x week Tuesday 20 min ez spin relaxed; Run -– 1x week Wednesday walk run 20 min ez.
12 – 13yrs
Swim – 1x week Thursday lake swim 300m ez: feel for the water; Bike – 1x week Tuesday 20 min ez spin relaxed; Run – 1x week Wednesday 20 min walk run ez.
10 – 11 yrs
Swim – 1x week Thursday lake swim 100m; Bike – 1x week Tuesday 15min ride on a flat road or park land; Run -– 1x week Wednesday walk run 15 min ez in the park.
8 – 9 yrs
Swim – 1x week Thursday try a lake swim 100m if too cold use the pool; Bike – 1x week Tuesday 15 min ride on a flat road or in the park; Run -1x week Wednesday 15 min ez walk run in the park.
6 – 7yrs
Swim – 1x week Thursday if its warm 50m in the lake; Bike – 1x week Tuesday enjoy a 10 min rid around the park; Run – 1x week Wednesday run along the beach to the gate.
