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.