Youth Triathlon Training: Endurance vs Speed

I routinely have parents ask me how they should be training their child for the sport of triathlon. But, the answer to that question isn't always easy. Not only is it a vague question but sometimes parents don’t want to hear my answer!

Today I spoke with a dad who was interested in his son being on Tri Team Xcel. After talking to the dad for a bit about his son’s future, I realized both he and his son have a dream for his son to be in the Olympics. Knowing this information, I’m able to then prescribe the best route possible for this athlete’s future success. As coaches and parents, these youth rely on us to make informed decisions that will help guide them through the sport, being careful that we aren't seeking our own ambitions but that of our children as well.

When it comes to training, I've seen the gamut: some youth race triathlon with little (or no) training while others are being “coached” by a parent with no triathlon experience or possibly by one that is a triathlete themselves. In the DC metro area there are few youth being coached by someone with a knowledge base of youth triathlon training. No matter how our youth triathlete is being coached, it is very important that we not consider youth triathletes to be “little adults” when it comes to training. Youth, particularly those 13 years and younger, aren't the same from a physiological standpoint as adults.

Over the past few years there have been a growing number of youth participating in long-distance endurance events. Some argue this is good for them while others say it isn't. So, what is the right answer? The answer is: “it depends.” If the main goal is to be competitive in local or national youth triathlon events, then long distance workouts are not the answer.

USA Triathlon recommends the following distance for youth races:

• 7-10 years old – 50-100m Swim / 2-3km bike / 100m-1km run
• 11-12 years old – 200m Swim / 5-7km bike / 2km run
• 12-15 years old – Super Sprint ≤ 500m Swim / 10km bike / 3km run
• 15-18 years old – Sprint Distance ≤ 750m Swim / 20km bike / 5km run

Given this information, an 18-year old will run, for instance, no further than 5k (3.1 miles) in their race. A coach writing a training plan for this 18 year old would most likely never have this athlete run a half marathon as part of their training. When you get to the younger ages, age 10 for instance, they only run 1 km (just over a half a mile at 0.62 miles). Should a 10 year old then go out for a 5k training run? It’s a question we really need to consider.

Youth are naturally aerobic and better at burning fat than adults. Because of the short distances of their races, we want them to be able to race fast. As most adult triathletes will tell you, you want to “train the way you race.” That means the best way for youth to train is with short, fast workouts that improve their speed and recovery. When they are young, that is the time to focus on good technique and speed. Otherwise, it can become difficult to develop that in later years.

If we train youth by making them have long endurance sessions then we are training them to go slow. And, I don’t know too many people that want to go slow! Additionally, youth can experience injury and burnout if they are always trying to reach the next big endurance goal. I hear parents say “My child can run a 5k so I want them to now train for a 10k.” That is “little adult” thinking and not really what is best for youth. There will be plenty of time in the future for them to develop endurance!

Youth need to have consistency, variability and a training plan that adds rest and recovery to their schedule. Triathlon training for youth doesn't have to be complicated but there should be a well-thought plan with goals specific to their future to help them be the best they can be and train for a lifetime!

Race-day checklist

There are a ton of lists on the Internet that provide you with a race day checklist of items you should bring to a triathlon. Some of these lists are made for the elite (to include a written “victory speech”) and others are made for beginners so they don’t seem extremely overwhelmed by bringing a piece of luggage that could never fit in the overhead carry-on bin of an airplane. This checklist, however, is written for youth participating in youth triathlon races. For youth participating in adult races, the checklist will be different and will more closely resemble what an adult might bring.

As JRU Coaching discusses in our Race4Success program, there are certain items a youth NEEDS for a race and other items they may WANT. 

What are your favorite items to bring to a race that aren't mandatory but are something you couldn't do without on race day?

Helping your young athlete have race-day sucess

It is very important for young athletes to have race-day success. Preparation is obviously a key factor in that success. Some of the best pre-race strategy advice is to eat well, sleep, and train hard. 

Parents will play a big role in the success of their youth. But, having your athlete help with age-appropriate tasks is important. One of the responsibilities for the young athlete is to pack their own items for the race. Making their own list from the race-day checklist is a good place to start so they don't forget anything on race day. Having parents double check the items packed might be necessary for younger youth.

One of the most important things for a parent to know is how and when to get to the race venue. Getting lost on race day or showing up late is no way for your athlete to start their day! You’ll want to give your athlete plenty of time once you get to the venue. Most people arrive an hour early for the race, but if you need more time, make that determination before race day.

If your athlete hasn't registered or needs to pick up their race packet then do that first. Once they have their race packet they'll have their bib number – which they'll need for body markings. Body markings are numbers (bib number and age) written on their arms and legs with a marker that will be next to impossible to wash off their body for a few days (or maybe that’s just the excuse many of us use to show off our “badge of honor” for completing the race!). The body markings help officials, photographers and safety personnel know who your youth is at any given time during the race.

Youth should then move to setting up their transition area as this will likely be one of their biggest time-consuming pre-race activities. It's important for the athlete to practiced laying out their transition area before race day so they know what works best for them. It's also a good idea for them to practice transitioning between the sports during their training. The time spent in transition is counted toward their final finish time and is a place where they can save seconds, if not minutes, in their overall time. You’ll hear of people putting socks gently inside their shoes and opened up in order to just slip their foot right in. There are many tips and tricks that work but youth should figure out what works best for them so they can be as quick as possible during transition. If they are part of a large race they may want to be able to easily identify their transition area. Having a bright-colored towel is an easy way to solve this problem. Setting up a transition area also includes pumping tires and putting water bottles on the bike – those are things they won't want to forget!

While in transition, youth will want to familiarize themselves with the area. Do they know where the start line is located? Which way do they leave the transition area on their bike? Where do they return? Where do they leave for the run? And, where is the finish line? Help your youth know the route so they aren't surprised or, worse yet, headed out the wrong way and losing precious time during the race.

Be sure your youth sips on water during their morning activities but not overfilling themselves. Then, be sure they visit the bathroom line with plenty of time before the race because this could possibly be a time-consuming activity.

Now your youth will be prepared to race and have fun! Completing a triathlon can be one of the most exhilarating and rewarding things your youth has ever done and, with proper preparation, their race day will only be better.

For more information, tips and tricks about race day strategies, attend one of our local youth triathlon partner races and participate in our Race4Success program.

Local youth triathlon partners:
Reston BeAmyazing
Brambleton Kids Triathlon
Kids Tri Too
Kids Can Du

Ways to save money in the sport of triathlon

In today’s economy some people find it difficult to enjoy the sport of triathlon because they know the cost involved. Let’s face it - triathlons can be expensive. The investment of tri gear, nutrition, educational materials and an endless array of other items can definitely add up. However, there are many ways to keep the costs down without breaking the bank.

1. Race for free: If you want to run a particular race and the cost is too high, racing for a charity might be your ideal option. Depending on the organization, you will sometimes have race entry fees and travel expenses covered. Racing for a charity can be financially responsible and provide you with an opportunity to improve the lives of others.
2. Race locally: This will keep down the costs considerably. Not having to pay for airfare, hotel, bike shipping, etc. will save hundreds to thousands of dollars just on one race. There are a myriad of races in the DC Metro area so racing locally is a reality. 
3. Buy a used or clearance bike: Especially if you are a new triathlete, buying a used bike can save you hundreds or even thousands of dollars. Also, checking with local bike shops during their winter clearance times can save you some big cash as well.
4. Unique gifts: When people find it difficult to know what to buy you as a gift for your birthday or other celebration, tell them you would really like an entrance into a particular race. Knowing you’ll be using their gift in the future might encourage them to also be there to cheer you on in your endeavor.
5. Shop wisely for clothes: There are many online stores that discount triathlon clothes in the winter. Know when the big sales are coming and stock up on your items during that time.
6. Rent your wetsuit: To purchase a wetsuit you’ll spend anywhere from $200 - $600 or more. Renting a wetsuit, however, can cost as little as $25. Since a wetsuit can only be worn at temperatures of 78 degrees or lower you probably won’t use it for every race. So, determine how often you’ll need a wetsuit and you’ll see which option is best for you.
7. Register early: You can save tens, if not hundreds, of dollars per race by registering early.
8. Maintain your current gear: Make sure the items you currently have are kept in good shape so you can use them long term and don’t have to make new purchases.
9. Swap gear with other athletes. Invite some triathlete friends over for a party where everybody brings gently used gear to trade. Maybe that wetsuit that never fit right can be turned into some new wheels.

USAT Rule: Article 3.3 General Conduct

During youth triathlon races, USAT rules are not always enforced. However, if a youth wants to continue in the sport of triathlon it's a good idea to start following the rules at a young age. Break some rules, get a time penalty; break others and you're disqualified from the race. 

At almost every triathlon you'll notice a real sense of community within the people who participate in the race. So, for most people USAT Article 3.3 is an easy one to follow. However, should someone happen to wake up on the wrong side of the bed the morning of a race they could get themselves into a bit of trouble.

Special caution should be taken regarding this Article. The opening sentence states these rules should be followed during the event, or while at the event site. This means that general conduct rules should be followed during packet pickup, waiting in long lines to use the restroom, trying to position your bike on a rack that barely has any room available and even when your biggest competitor passes you during the race.

3.3 General Conduct.

At or during an event, or while at the event site, all participants must:

a. Act in compliance with these competitive rules;

b. Conduct themselves in a manner that is not offensive in any way to fellow participants, spectators, officials or volunteers and is considered reasonable and acceptable in the community;

c. Treat all participants, officials, volunteers and spectators with fairness, respect and courtesy;

d. Refrain from the use of abusive language or conduct; and

e. After violating any of the competitive rules, report such violation to the Head Referee or retire from the event.

For more information or to view all the rules visit the USAT website.

Should you train through your sickness?

It seems I've been more sick this winter than I ever have in the past. I don't know about you but getting sick is one of the biggest deterrents to my training. So, if you or your kids are in the middle of training for a race you'll want to know whether it's best to halt your training momentarily or whether it is okay to continue on. 

Many times people are fearful to stop training because they think they will start to lose their fitness levels quickly. The reality is you don’t typically begin to tell a difference in your fitness until about two to three weeks of inactivity. A couple of days off may actually do your body some good because triathletes tend to straddle a fine line between getting just enough training or crossing that line into being over trained. So, allow yourself a day or two in bed without the guilt of not training. A few days of rest may actually improve your performance in the long run.

When an athlete is sick there is a simple “rule” to follow. If you are sick from the neck up (sinus congestion, head colds, sore throat, etc) then it is probably okay for you to continue training. The additional endorphins released in your body may actually help reduce your symptoms and put you on the road to recovery. However, if your body is sick from the neck down (fever, stomach flu, body aches, etc) then you should just stay in bed. Symptoms such as these point to a compromised immune system and may prevent a faster recovery. Give your body the chance to recover because training sessions drain your body of the energy required to fight off an illness. Some suggestions to keep you focused on your training during your illness would be to continue with your stretching routine, if possible, and have an abundance of triathlon-related reading material available.

Once you are feeling at least 80% of your normal energy levels then it’s time to get back to your training. If you were off less than a week you do NOT want to try and “make up” the miles you may have missed while you were sick. It is best just to pick up your training where you left off. You may feel a bit sluggish during your first time back, but only a few workouts later you’ll feel like your old self again. If you've been out of your routine for 1-2 weeks you should start at about half the distance you were going before your illness. You should be able to build back to your former level in 2-4 weeks. If you've been out of your routine for more than 2 weeks, you need to be conservative when you return. If you've been under the care of your physician make sure you have been cleared to return. You may want to take walk breaks during your runs, allow yourself to glide down hills instead of peddling through them, and cut out speed work until you are back to your normal routine. You’ll want to schedule more days off from training and gradually work your way back to normal over 4-6 weeks.

Here’s wishing you all a healthy training season!

Strength Training for Youth

There’s a lot of debate about weight training for children. But, as long as exercises are done in a safe and supervised environment, your child should be okay to do them. It is always a wise decision to get your physician’s permission before starting him/her on an exercise regimen, though.

It is good for children to focus on body-weight exercises. Some of those include: jumping jacks, squats, lunges, push-ups, and crunches/sit-ups.

Jumping jacks are good for helping them keep their heart rate elevated, squats & lunges help improve the power in their legs, pushups will help improve their arm strength, and the crunches will help improve their core strength (which is super important in triathlon!).

A good way to get your child involve in exercise is for them to model their parents! Get involved in exercise with your child! One idea is to do partner push-ups – face each other, do your push-up, and give each other a high five at the top with either the right or left hand for both of you. Another great exercise to do with your kid is lunges facing each other. Pass a ball to the other person when you’re in the lunge position and then come back up to a standing position.

Whatever you and your children do, make sure they have fun and stay safe!

- Coach Heather

Setting Goals

No matter if you are a youth triathlete or an adult triathlete, goal-setting is very important. Having goals will keep you motivated and focused throughout your training. But, we need to remember there is a difference between a goal and a dream. The problem with mistaking the two is if you don’t succeed with your dream, you may be disappointed and it will drain your motivation. Your goals, however, should support your dreams. Reaching a goal will require more than just making a vague statement and hoping it will come true. Goals need to be specific, measurable, achievable, realistic and time-related (“SMART”).

Let’s look at the following goal:

“I want to race XYZ race 1 minute and 10 seconds faster than I did when I raced it in 2011.”

• S = Specific. Make your goals precise by saying exactly what you mean. In the example above, we see this athlete raced the same race last year and they are trying to race it again this year faster than last.
• M = Measurable. There needs to be a measurable way to show you have reached your goals. In the example we see they want to improve by 1 minute and 10 seconds. This is a much better way to write a goal than to just say “I want to be faster this year.”
• A = Achievable. You must be able to achieve your goals. Is 1 minute and 10 seconds an achievable goal? That depends. If this is a 5k race, that may not be achievable. But, if this is an Iron-distance triathlon that goal is very achievable.
• R = Realistic. Bring common sense into your goals. Saying “I want to win first place at Junior Nationals” may not be a realistic goal. But, saying you want to beat your personal record from last year is very realistic.
• T = Time-bound. This criterion really puts focus into your goal because you can then create a deadline to work towards. In the example, you are working toward a particular race rather than just saying “I want to improve my time by 1 minute and 10 seconds.”

Why not set a couple of goals today so you have some targets to aim for in your training this year? Whatever targets you choose, you are sure to add quality to your training experience.

Training Tips for Young Triathletes

Many kids love to swim, bike, and run but they don't typically do it all in the same day. So, we're going to provide you with some tips to get them ready for race day.

Not all races are equal when it comes to race distances for youth. However, USAT's recommended competition distances for youth and juniors is as follows:

Recommended Competition Distances for Youth and Juniors
Racing age*	Category	Distances
		Swim	Bike	Run
7-8	Youth	50-100m**	2k	1k
9-10	Youth	100m**	3k	1k
11-12	Youth	200m**	5-7k	2k
13-15	Youth	200-400m	8-10k	2-3k
16-19	Junior	400-750m	15-20k	5k
13-15	Youth Elite***	400m	10k	2.5k
16-19	Junior Elite***	750m	20k	5k

*Racing age is determined as of December 31 of the year in which the event takes place.
** Pool swim recommended
***Youth elite and junior elite races are draft-legal, typically staged on multi-lap, closed courses, and are officiated using International Triathlon Union Competition Rules.

Please note: The recommended minimum age for Olympic/Intermediate distance events is 16. The recommended minimum age for long course/half-iron/ultra distance events is 18.

• Be safe: Here are a few safety tips to remember:
• Wear sunscreen - even in the winter you can get a sunburn!
• Wear a helmet at all times when on the bike
• Keep your bike tires inflated properly
• Use hand signals when turning while on the bike
• Wear properly fitted shoes. Older youth may want to have a gait analysis done.
• Practice transitions: Without previously having completed a triathlon, many youth will be unfamiliar with what is involved in transition. During their training it will be important to practice what is commonly referred to as a "BRICK." Brick workouts combine two of the three sports during one workout (e.g. swim/bike workout or a bike/run workout). During a swim/bike workout, for example, the youth will go from having all their swim gear on into a transition where they dress in their bike gear and then head out on their bike. Practicing transitions will help the athlete be more successful on race day. 
• Teach swimming: If a child isn't a strong swimmer it might be a good idea to have them take some lessons prior to their race day. Swimming will take the longest of the three sports to develop and, most often, requires coaching. For a first timer, it won't be important that they have a perfect swim stroke or that they race using a freestyle stroke. However, it is important they are able to complete the distance for their age group. If they are able to perform the back stroke or breast stroke for their age, that is perfectly fine. If your child needs help with swimming, email us for more information about lessons.
• Teach pacing: In a race situation, many kids will take off from the starting line and putter out within a few minutes. Young athletes need to know the importance of pacing themselves. This is a hard lesson for adults to learn so it won't be something they'll pick up right away. But, over time, they'll learn more and more about it and be able to pace themselves to finish the race successfully. 
• Have fun: Triathlon is a fun sport and your goal in training should be to keep things fun! For instance, instead of having a child run laps around a track, let them practice some agility exercises or, if other kids are involved, relay races. They get similar exercise benefits but their training has now become fun!

For more information on youth triathlon training please email us. 

Nutrition success!

As parents, we don't always know what information is sinking into our kids little brains. We always hope it's the good stuff, of course. Last night, it seems a lot of good stuff was placed into the brains of some kiddos at our Nutrition Clinic for Young Athletes.

A parent wrote to me this morning and said: "I tried to give [my child] a little slice of party cake with his breakfast and he wouldn't eat it. After the kids nutrition class we went to yesterday he decided cake is unhealthy. So he had Paleo protein pancakes, scrambled eggs, orange slices, and banana." Now, that's what I call SUCCESS!

Certified Nutritionist, Vanessa Spiller of Get Healthy with Vanessa, spoke to us last night about some very important topics. She started by sharing with us the four food groups and how they work in our bodies. She made note that her 4th "food" group is WATER to which she really stressed the importance - particularly for young athletes! 

She shared with us that "sugar" is not the enemy because we use it to fuel for activity. However, she did show us what type of foods to limit - not necessarily avoid - to have healthier eating habits. Then, some of the youth were asked to come measure out the amount of sugar in a small bottle of Gatorade and a small bottle of Coke. Seeing the differences between the two, and the portion sizes the bottles contain, was a very good visual representation of what the kids were consuming.

 

Youth were taught how to read nutrition labels and the importance of eating portion sizes. She demonstrated what a cup of oranges looked like vs a cup of pasta and gave kids a visual memory that they will take with them for a long time to come!

As an athlete herself, Vanessa sees the importance of nutrition as it relates to sports. She provided the youth with information about fueling properly for activities while stressing that eating well for a majority of the day is key to proper nutrition.

Vanessa ended the clinic with a few things we can all remember and is an acronym for TRI:

T = Try to include foods that balance you and your eating: good grains, veggies, fruits, fats, and natural sugars.

R = Read labels and understand portion sizes.

I = Include water as a food group.

We want to thank Vanessa for an amazing presentation, Transition Triathlon for a super venue, and  Rev3Adventure and Transition Triathlon for some fabulous give away prizes for both the youth and the adults.

If you weren't able to join us for our nutrition clinic, we hope you'll be able to attend our next clinic - "Bike Maintenance & Safety for Young Athletes" to register for this upcoming FREE clinic on March 22, 2013 at 6:30 p.m. just send us an email to reserve your spot. 

- Coach Tracy & Coach Sandy

Nutrition for Young Athletes

We are excited to have Certified Nutritionist Vanessa Spiller of Get Healthy with Vanessa join us tonight at Transition Triathlon  at 6:30 pm to teach our kids about healthy nutrition! We hear she has a special treat for the kids so you don't want to miss this one! If you haven't registered, you still have time! All you have to do is send us an email and let us know how many adults and youth will be attending. The seminar is totally FREE!

We hope to see you tonight.

- Coach Tracy & Coach Sandy

Welcome to Our Blog

TriCamp4Kids welcomes you to our new blog! We will be providing content appropriate for both adults and children in our blog with a focus on all things triathlon! We appreciate any comments or feedback about our posts. And, if you have a subject you'd like us to discuss please let us know!

- Coach Tracy & Coach Sandy