SportsEvents Magazine

JUL 2018

SportsEvents is edited for those who plan tournaments or other sports events.

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Page 24 of 59 July 2018 25 t SPORT Report n Find a triathlon you're interested in competing in and start training 16 weeks out. Determine your goals and how much time you can devote to training, considering your schedule's obligations to work and family. n Build a base of strength and cardio during the first couple of weeks of training. n Get your swim technique checked. A good swim coach will identify any weak- nesses you can work on before the big weeks of training kick in. n Get a professional bike fit. This will make cycling comfortable and ensure you are as efficient as possible with your technique. n Train for each sport two times per week. Swim on Monday and Friday, bike on Tuesday and Saturday, and run on Wednesday and Sunday, with a rest day on Thursday, for example. Incorporate different training methods into each work- out, such as hiking hills or working out on a track. n Strength train two to three days per week. The sprint triathlon lasts from one to two hours. Building strength during training will improve your performance on race day. Focus on compound exercises such as squats, lunges and deadlifts for lower-body strength, and pull-ups, push-ups, lat pull-downs and bench presses for upper-body strength. Building your core strength with sit-ups will improve your performance during the swim. Perform two sets of each exercise, 15 repetitions each. n Practice transitions. n Eat a clean diet during training and don't eat or drink anything different on race day. n Practice open-water swimming and biking in a pack prior to race day. n If an injury occurs, get it checked out right away. Always wear a helmet when cycling and have a spotter or partner when swimming. Source: LIVESTRONG and IRONMAN For Prepping For Your First Sprint Triathlon "It's really just looking at where we see the biggest opportunities for growth," Maconi said. "We see big opportunities with women and youth." Currently, women make up 39 percent of triathletes, so Time To Tri draws inspi- ration from IRONMAN's Women for Tri, which creates women's-only events and clinics. As for kids, Maconi said youth as young as five and six years old participate in events such as USA Triathlon's Youth Splash & Dash Aquathlon Series, youth triathlon clubs and summer camps. Time To Tri is also interested in recruit- ing athletes who may now be involved in a single sport, such as cyclists and runners. Dawson Hughes, CEO of U.S. Masters Swimming, said many of its members also do triathlons and the organization is excited about USA Triathlon encouraging even more participation. "We have clubs and coaches across the country ready to welcome new triathletes and help them get the swimming skills and training they need to participate in triathlons," Hughes said when the Time To Tri initiative was introduced. While USA Triathlon membership is important, the 100,000 new participants don't have to commit to joining. "That'd be great but we really just want them to participate," Maconi said. "Membership is important but participation is more important." USA Triathlon is seeing growth in high school and collegiate programs. This is the third year that USA Triathlon has hosted a high school national champion- ship and the second year of hosting high school state championships. The goal is to have high schools in all 50 states participate by next season. It's an attainable goal, Maconi said, point- ing out that 36 states already have high school state championships. At the collegiate level, triathlon is an emerging NCAA sport for women. "We're on a mission to have 40 colleges and universities sign teams by 2024 to reach championship sport status," Maconi said. "We're at 25 right now." n Swimmers head into the Gulf of Mexico for the start of the 2017 Brett/Robinson Coastal Alabama Triathlon, held each September. Gulf Shores & Orange Beach Sports Commission

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