Tri Zones Training

Tri Zones Training would like to welcome you to the Tri Hard, Live Easy Newsletter! You will receive this newsletter every week during the spring triathlon season, between now and Danskin (June 8). Here you will find news and information about training, details about upcoming events and workshops, and a Training Tip of the Week. Through this newsletter, we hope to inform you of the many resources available to you while you train for spring triathlons including Danskin, Skeese Greets Women’s Tri, The Rookie, and CapTexTri. For more information about training resources, visit our web site at www.trizones.com. And feel free to forward this newsletter to any of your friends who are training for triathlons this spring!

This Week:
1. Backyard Triathlon benefiting Capital of Texas Team Survivor
2. REI Anniversary Sale starts May 2
3. 2008 Armadillo Hill Country Classic
4. Open water swim clinics at Lake Pflugerville
5. Free clinics at Bicycle Sport Shop and Hill Country Running
6. Question of the Week - "What are the typical reasons for hands going numb during cycling? "
7. Upcoming training events and workshops
8. Training Tip of the Week – the TRANSITION

1. Backyard Triathlon benefiting Capital of Texas Team Survivor
The Backyard Triathlon is a safe environment for a practice triathlon. You will learn how transitions work, what it feels like to get out of the water and onto a bike and then off the bike straight into a run.

All are welcome - family, friends, neighbors, men, children & women – you don't have to be a member of Team Survivor to participate to join the fun!

WHEN: Sunday, May 4, 2008
WHERE: The Hills Fitness Center
TIME: 7:00am check in, with first wave of swimmers to begin at 7:30am
COST: $30 - All funds raised go directly to keep the CTTS programs running.
HOW TO REGISTER - 2 Options:
1. Mail your completed registration form and check to us at: CTTS, PO Box 301148, Austin, TX 78703-0020.
3. Pay online via our website by clicking on the Donate button (http://teamsurvivoraustin.org/getinvolved.html ), and use the above option to submit your registration form. (Please note on your form that you paid online.)
The registration form can be found on he files section of the Yahoo group at the following link:
http://health.groups.yahoo.com/group/CapitalTexasTeamSurvivor/files/

2. REI Anniversary Sale starts May 2
REI is holding their 70th anniversary sale from May 2 – May 11. Save up to 30% on all kinds of outdoor products, including swimming, cycling, running, and triathlon gear! REI members save 20% on one full-priced item. Choose from the Gateway or Downtown locations. www.rei.com

3. 2008 Armadillo Hill Country Classic
Ride through broad valleys, over sweeping vistas, and gently rolling hills. The Armadillo Hill Country Classic is your chance to experience the best that Central Texas has to offer cyclists — at any experience level. Everybody (if you're among the first 1000 to pick up registration packets) gets one of our colorful Armadillo Classic t-shirts!

Featuring nearly every imaginable mileage option from 14 to 105 miles, and plenty of excellent rest stops with experienced, professional SAG support, the Armadillo Classic is your chance to set a new goal and achieve a new personal cycling milestone. Also noteworthy is the 6.5-mile Kids & Family Ride with a separate starting point in Bertram. http://www.austincycling.org/2008_ahcc/

4. Open water swim clinics at Lake Pflugerville
In preparation for the triathlon season, Triathlon Ready is hosting open water swim clinics on Saturdays between May 3 – June 14. Learn and practice the skills needed to swim in open water and for triathlon racing. These clinics will include information on the ins & outs of lake swimming, along with lots of practice and some drills in a group. Some topics that will be discussed:
* Swim a straight line, drafting and sighting
* Swim safely in a crowd
* Swim efficiently, turning
* Start and Finishes
* Much more
This clinic is perfect for the beginner to the more intermediate swimmers. You must be able to swim 200 yards to take the clinic. http://www.lakepflugervilletri.com/swim_clinic.html

5. Free clinics at Bicycle Sport Shop and Hill Country Running
Hill Country Running and Bicycle Sport Shop will be offering three free clinics the first three Mondays in May:

May 5th - Bike fit and proper set up
5:30pm at Bicycle Sport Shop - S. Lamar

May 12th - Shoe fit and proper running biomechanics
5:30pm at Hill Country Running Company - 215 S. Lamar
Bring your current shoes you are running in and come dressed for a light run workout.

May 19th - Transition set-up and how to improve your transition times
5:30 at Bicycle Sport Shop - S. Lamar
Bring your current bike, bike equipment (helmet, shoes, etc..) and your running shoes you will race in.

6. Question of the Week - "What are the typical reasons for hands going numb during cycling?"
Numb hands can be an indication of an uncomfortable position on the bike. Make sure you’re not locking your elbows – your elbows should be slightly bent and relaxed. Also, make sure you’re not putting too much pressure on your hands while riding. If your handlebars are too far away or too low, you may be supporting more of your body weight with your hands. Have a bike shop check your fit. While riding, change positions every now and then – you can place your hands on the drops, on the top of the handlebars, closer together, etc.

7. Upcoming training events and workshops
Civic Bicycle Cruise followed by Bicyclists' Happy Hour
May 2, City Hall Plaza, 4:45pm – happy hour at Rio Grande Restaurant, 6:00 – 7:30pm
Bike advocates ride with elected officials and enjoy the common denominator of two wheels. Explore Austin's brand new Town Lake Park bikeway and environs. Join your elected officials and community leaders in this convergence of politics and the joy of cycling. Follow the Civic Bicycle Cruise to its final destination, or join the group after the ride, for snacks, libations, and lively conversation. Valet bike parking. Complimentary snacks and libations. Live Austin music by Jim Keaveny and Shand Walton

Sleep Well Run Well Seminar
May 2, 12:00pm, Fit City
The seminar will teach about the balance of sleep and activity and why achieving your personal balance will aide you in all aspects of your life. High performance sleep applies recent sleep research to achieve your best rest and recovery. The importance of activity, training, stress, mattress, and sleep environment will be discussed. Dr. Meleski will demonstrate pressure mapping and how to determine the right sleep surface for your body type.

Open Water Swim Clinic
May 3, 10:00am, Lake Pflugerville
In preparation for the triathlon season, Triathlon Ready is hosting several open water swim clinics, allowing you to be ready to race. Learn how to swim in a lake for a race or for fun! This class is a must for preparing you for the swim portion of a triathlon or for an open water swim of any type. http://www.lakepflugervilletri.com/swim_clinic.html

Fox 7 Shoes 4 Kids 5-K
May 3, 8:00am, the Green" at La Frontera
100% of the proceeds will go directly to Shoes for Austin, which will be utilized to purchase new, brand name athletic shoes to over 8,000 children throughout greater Austin this year. http://www.shoesforaustin.org/news_room.htm

Austin Cycling Association weekly ride – Inside Austin
May 4, 8:00am, Pillow Elementary School
**PLUS BEGINNER RIDE** -- In addition, to the ride described below there will be a Beginner's Ride of 10 - 12 miles with delayed start and a separate ride leader.
Tired of driving to the country for a good bike ride? Come join us for a ride entirely within Austin, following established city bicycle routes. We'll start in North Austin and go through Hyde Park, UT, the Capital grounds, Congress Avenue, Travis Heights, Barton Springs, Zilker Park, Deep Eddy and Tarrytown, all at a leisurely pace. http://austincycling.org/rides.html

Bike fit clinic and proper bike set-up
May 5, 5:30pm, Bicycle Sport Shop
Hosted by Bicycle Sport Shop and Hill Country Running. http://www.hillcountryrunning.com/news.htm

The Rookie Triathlon
May 10, 8:00am, Texas Ski Ranch
The Rookie is a short early season event that is perfect for a beginner to test the waters or an intermediate to advanced triathlete to get warmed up for the season to come. NOTE: the race has already filled, but they need volunteers! What a great way to learn about triathlons. All volunteers get to enjoy the post-race party on the beach with burgers and music! www.therookietri.com

Armadillo Hill Country Classic
May 10, 8:00am, Liberty Hill High School
Ride through broad valleys, over sweeping vistas, and gently rolling hills. Featuring nearly every imaginable mileage option from 14 to 105 miles, and plenty of excellent rest stops with experienced, professional SAG support. Also noteworthy is the 6.5-mile Kids & Family Ride with a separate starting point in Bertram. http://www.austincycling.org/2008_ahcc/

8. Training Tip of the Week – the TRANSITION
What is a transition? It is the time you use to switch from one sport to another, and it's performed in a space on the race course called the transition zone. The transition zone is limited only to race participants and volunteers. Spectators, friends, and family may not be in the transition zone. Commonly, the transition between the swim and the bike is called T1, and the transition between the bike and the run is called T2. Since the time you spend in transition is part of your overall race time, some women try to go as fast as possible. Others use it as a time to rest, recoup, and enjoy the atmosphere of the race before they start on the next segment. You might see some women sitting down, eating a banana, drinking some water, talking to their friends, or all of the above!

Once you exit the swim (yes, there will be volunteers there to help you get out of the water!), take off your goggles and swim cap as you walk or jog up to the transition zone. Once you get to your transition area, put on your helmet (it must be CLIPPED before you can even touch your bike), your sunglasses, gloves (if you wear them), and shoes. If you want to wear running shorts and maybe a t-shirt over your swimsuit, this is the time to put those on. Carefully wheel your bike out of the transition area - please do not run while wheeling your bike in and out of the transition area. With all race participants going in and out of the transition zone (twice), there will be a lot of athletes darting in every direction. Be able to control your pace in case you need to stop quickly to avert an accident. Once you exit the transition zone, you will see volunteers pointing to a line on the ground - this is called the mount line. You must be completely across the mount line before you get on your bike. Imagine that there are a dozen people exiting the transition zone at the very same moment you are - please don't stop dead in your tracks as soon as you cross the mount line! Be aware of the athletes around and behind you and take your bike to the side a little ways before you stop to mount your bike. Once you're on your bike, you're off to the bike course! One transition down, one to go!

At the end of your ride, you can begin to loosen your gloves and shoes (if you're wearing cycling shoes). You MAY NOT unfasten your helmet! As you approach the transition zone, slow down and look for volunteers - they will be pointing to another line on the ground, which is the dismount line. You must be completely off your bike before you cross the dismount line. As before, please be aware of the cyclists around you - don't stop on a dime right in front of the line with a half-dozen cyclists right behind you. Slow down gradually and go over to the side. Again, wheel your bike carefully back to your transition area. As long as you are touching your bike, your helmet MUST still be clipped. Once you reach your transition area, take off your helmet, gloves, and cycling shoes if you wear them. Put on running shoes if you aren't already wearing them, grab a hat and your race number, and off you go! If you put on a pair of running shorts or t-shirt, your race number should already be pinned to it. If you're not going to wear either of those, you'll need to get a race belt, which has prongs to hold your race number. You are required to wear a race number, in the front, while you run. Jog carefully out of the transition zone (watch out for bikes!), and you're ready to start the run! Congratulations - you've completed both transitions!