Rural Youth Triathlon Training Package ARDN 076-1

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Rural Youth Triathlon Training Package ARDN 076-1 K. Jensen, J. Doan & R. Dreger University o...
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ARDN 076-1, Rural Youth Triathlon Training Package 2012

Rural Youth Triathlon Training Package ARDN 076-1 K. Jensen, J. Doan & R. Dreger University of Lethbridge, Dept. of Kinesiology and Phys. Ed. 2012

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Curriculum Introduction and Explanation The following curriculum is meant to be a guide for currently trained and certified ATA triathlon coaches to use when putting together a youth triathlon camp directed towards 10-11 year olds. The curriculum is designed to give coaches a basic outline of the youth triathlon camp. It should be used as a resource when programming, designing program activities, and learning of ways to best approach coaching this particular age group the sport of triathlon. The curriculum follows closely the Long Term Athlete Development (LTAD) model specifically tailored to the sport of triathlon and published by Triathlon Canada (2007). The LTAD models put forth by Swimming Canada (2008), the Canadian Cycling Association (2008), and Athletics Canada (2006) were also used in the development of this program. The recommendations in this curriculum are based upon Triathlon Canada resources and recent research regarding motor skill development, sport skill development, psychological aspects of youth sport, and youth training guidelines. An in-depth triathlon training program has been included to give clubs, schools and other groups a specific program to follow when organizing triathlon camps and races. Although it is intended that many different groups will be able to use this program as a guideline, it is recommended that there is an individual involved who has sufficient experience or education that will allow the program to be properly administered.

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Curriculum Considerations:  











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This curriculum is meant to give coaches a guideline to create a program for 10-11 year olds leading up to a KOS race. This curriculum contains three main goals: 1. Development of general sport movements, 2. Technical mastery, and 3. Learning to express speed through increased effort. The curricular emphasis should be the enjoyment of physical activity and sport for the participants, as this is the main contributing factor for sport participation at this age. The program’s goal should NOT emphasize competition, but the youth’s effort in developing skills. The purpose of competition at this developmental stage is to form a sense of individuality. The goal of competition should be to accomplish a triathlon, not to win. Training sessions should not be longer than 90 minutes in total. The main set should not exceed 60 minutes. A 10-15 minute warm-up should be performed before every session, and a 10-15 minute cool-down should be performed at the end of every session. The training session may, however, exceed 90 minutes in total IF there is a 20-30 minute break between disciplines. (Example, a 30 minute break between the swimming and cycling portion of a session). The program should be set up to give participants a day off from the program between training sessions. The days in between program sessions can be used for other sports and extracurricular activities, including the participation in an organized swim club, which should be encouraged. Participation in this program should not be based solely on chronological age, but developmental age as well. See Appendix A to learn more about PHV and how it should be monitored in this program. The program should not compete with, but work with, other sports that the participants may be engaged with. Volume-based training is to be avoided. Specialization is to be avoided. “Deliberate play” should be present in training. Youth will increase the amount of effort they use during “play” over the amount of effort they use during structured training. This can be added to a program by incorporating games and relay-time activities. The race distances for the 10-11 year old age group are: 200m swim 5km bike

ARDN 076-1, Rural Youth Triathlon Training Package 2012 2km run These distances should be incorporated into the training sessions. The following percentages of each discipline should be completed by the end of each respective phase: Phase 1: 50% Phase 2: 100% Phase 3: 150%  

During running routines and sessions, make the terrain enjoyable. Use varied hills, patterns, obstacles (such as a park), turns around trees, etc. This curriculum is designed to be flexible. Sudden changes in situation, environment, etc. may occur which require adaptation and change in the administration of the program.

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Coaching Considerations: 

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Coaches should encourage the participants to take risks and develop the understanding that it is ok to fail. This will aid in helping participants to not attach their identity with the outcome. It is critical at this age for the coaches to create a supportive environment where youth can feel accepted and develop a sense of self-efficacy in the area of sport. Coaches should focus on intrinsic motivation, rather than extrinsic motivation. The motivation to participate in the training or racing in the KOS event should come from the participant, NOT the parents or coaches. The coaches should emphasize the learning process rather than the outcome of competition. The coach should structure the training program to include a large amount of deliberate play and a smaller amount of deliberate practice. The coach should be able to describe poolside safety and have the knowledge of basic bike mechanics (such as handle bars, brakes, tires). The coach should be able to identify basic triathlon rules and procedures (such as transitions, mounting and dismounting bikes, etc.) The coach should have the ability to identify the first signs of burnout and be able to communicate with the athlete’s parents of the particular risks associated with it. The coaches should be making sure that the participants are consuming sufficient fluids during training. The coach should be giving the participants options in the training sessions. The youth NEED to feel that they have control over their training. Coaches should NEVER compare the abilities of one participant to another participant. The athlete to instructor ratio should be 8:1, unless out on bike rides when a 6:1 ratio is suggested. At least two instructors should attend all bike rides, regardless of how many athletes are present: one instructor at the front, and one instructor at the back. In classes where there are a large number of athletes, use the rotation system by dividing the athletes into smaller groups and rotating through drills and workouts. This will ensure that the athletes receive more personal attention from the head coach.

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Program General Overview Youth Triathlon Training Curriculum Curriculum Details: AGE: 10 – 11 yrs. (Pre-PHV1) This age group is only a guideline. Developmental age (in conjunction with PHV) should be used as opposed to chronological age. This curriculum is designed for pre-adolescents who have not yet achieved PHV. SEASONAL PERIOD: Kids of Steel (KOS) Race Preparation. This curriculum is intended to prepare pre-adolescents for a KOS race. This program would normally take place somewhere between mid-April to late August. PROGRAM DURATION: 9 Weeks. Longer duration training programs may lead to participant burnout or loss of interest in the end goal: KOS race. TRAINING FREQUENCY: 2-3x/week. In addition, the athletes should also be participating in an organized swim club. SESSION DURATION: 30-60 min. This is the maximum amount of time to spend on the main set of the training session, and does not include warm up and cool-down. A 10-15 minute warm-up and cool-down should be performed before and after every main set. In total time, the training session should never last longer than 90 minutes, unless a 20-30 minute break is included in the middle of the session. PROGRAM FOCUS:  Fun and enjoyment of the sport of triathlon  General sport movements: o Balance and Coordination o Kinesthesia



o Gliding and Buoyancy o Speed and Agility Technical skill mastery and development in the three disciplines of triathlon

PHV refers to Peak Height Velocity, and is the period of time in which an individual’s body is undergoing the most rapid period of growth. See Appendix A for more information on PHV. 1

ARDN 076-1, Rural Youth Triathlon Training Package 2012

General Sport Movements

Technical Skills

Speed

Phase 1

Phase 2

Phase 3

3 Weeks

3 Weeks

3 Weeks

General Sport Movements: The first three week phase in which critical general sport movements are developed. These movements include:     

Balance Coordination Kinesthesia Buoyancy Gliding

Technical Skills:

Speed:

The second phase in which general sport skills are built upon and more specific technical skills are developed. Technical skills from each discipline will be developed in this phase of the program.

The third and final three week stage focuses on the expression of speed. Effort will be emphasized in combination with refining technical skills to develop speed. Agility will be a secondary focus of this training phase.

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Phase 1: General Sport Movements Phase 1 Details: PHASE DURATION: 3 weeks SESSION DURATION: Total (50-75 min.); Warm-up (10-15 min.), Main Set (30-45 min.), Cool-down (10-15 min.) FREQUENCY: 2-3x/week TYPE: Moderate intensity and duration running and swimming, balance and coordination exercises, games and relays, buoyancy and gliding movements in the pool INTENSITY: Moderate intensity

Phase Considerations:   

The emphasis for the first three weeks of the curriculum is on the swim and run disciplines. An emphasis on cycling will begin at the onset of phase 2. 1-2 land based sessions and 1 water based session should be included during this phase. Games and “play” type activities should be used to help develop body awareness.

Coaching Considerations:   

Coaches should strive to provide an enjoyable, positive environment for the youth to participate in from the very beginning of the program. Only basic swim and run technique should be worked on at this phase of the program. Basic sport skills (balance, coordination, etc.) are needed in order to have any positive effect in developing technical skills. The coaches should allow the athletes to take plenty of water breaks. Make sure the participants are well hydrated.

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Phase 1: General Sport Movements Phase Breakdown Week 1

Week 2

Week 3

Primary Focus:

Primary Focus:

Primary Focus:

Assess swimming ability

Balance, coordination and kinesthesia training

Balance, coordination and kinesthesia training

Bouyancy and gliding movements in swim sessions

Buoyancy and gliding movements in swim sessions

Very basic running and swimming technique

Very basic running and swimming technique

Introduce general sport movements Make the training as enjoyable as possible 





Utilize very basic exercises that involve balance and coordination. Basic swim skills should be practiced during the first week. Make sure athletes can float on back, front and glide in a streamlined position. Begin the curriculum with a wide variety of games and activities.







Games that allow development of body-awareness should be implemented. Slowly increase the difficulty and complexity of balance and coordination exercises. Participants should be running and swimming between ½ and the full race distance of each discipline.

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Continue to use fun games and activities. Continue to slowly increase the difficulty and complexity of balance and coordination exercises. Slowly increase the distance or duration of swim and run sessions.

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Phase 1: General Sport Movements Session Outline

Warm-up

Main Set: General Sport Movement Development (Balance, Coordination, Kinesthesia, Buoyancy, Gliding)

Aerobic Conditioning

Cool-down

Focus

Example Activities

Light Cardio

Light jog, light swim

Dynamic Stretches

Lunges, Knee Hugs, etc.

Warm-up Games

Tag, Relays, etc.

To develop balance use activities and games that are played in an unstable position or environment.

Exercises that are done on one foot, drills performed on grass or any other varied unstable surface, etc.

To develop coordination, use activities that use various motions in various planes of motion and are played within a smaller area.

Games and relays, etc.

To develop buoyancy and gliding in water, use activities that include floating and gliding.

Duration

10-15 minutes

Jump Rope Some exercises with medicine balls Games and relays in the pool that build a general sense of body awareness

30-45 minutes

Front and back float, streamlined gliding drills, etc. Swim or run set distances

Swim or Run Session

Return heart rate back to normal rate, prepare to recover, and reduce chance of delayed-onset-muscle soreness.

Games or relays that involve larger amounts of running or swimming

Light cardio, walking 10-15 minutes Static Stretching

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Phase 2: Technical Skills Phase 2 Details: PHASE DURATION: 3 weeks SESSION DURATION: Total (70-90 min.); Warm-up (10-15 min.), Main Set (50-60 min.), Cool-down (10-15 min.) The main set during this phase may be longer due to the lower intensity technique work. FREQUENCY: 3x/week TYPE: Technical swim, bike and running drills, increased swim, bike and run distances, bike handling skills. INTENSITY: low to moderate intensity technique work, moderate intensity aerobic conditioning work.

Phase Considerations:  

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The bike component of triathlon should be introduced at this phase of the curriculum, after the participants have developed balance and coordination in phase 1. 1 swimming, 1 cycling, and 1 running session should be included at this phase of the curriculum every week. Remember, the participants should also be engaged in other sport activities throughout the week, including an organized swim club. This will ensure that the participants are “sampling” as opposed to “specializing”. Road rides are achievable only when found appropriate by coaching staff. These rides should always be accompanied by two coaches and should be on appropriate roads. The participants should be able to complete the race distance for each discipline by the end of this phase. Transitions should be introduced during this phase and practiced.

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Coaching Considerations:      

Coaches should be able to understand and teach basic technical and safety skills, such as basic swim drills, bike handling skills, traffic awareness, changing gears on the bike, cornering, etc. The coach should be aware of KOS rules and regulations. No aero bars and the use of proper pedals MUST be adhered to during training. Coaches MUST enforce this. When correcting technical skills, coaches should only attempt to correct one small technical area at a time in order to avoid complicating the process. The coaches should be able to accurately demonstrate proper technique and form for various swimming, cycling and running movements and drills. Encourage the athletes to visualize successful completion of the drill or technique before attempting. This will enhance skill acquisition and motivation.

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Phase 2: Technical Skills Phase Breakdown Week 1

Week 2

Week 3

Primary Focus:

Primary Focus:

Primary Focus:

Introduce bike safety and bike handling skills

Discipline race distances should attempted

Discipline race distances should be attempted

Continue to build on more specific swim, bike and run technical skill development

Introduction to transitions and brick sessions

More specific swim, bike and run technical skill development 



Bike handling skills (cornering, braking, looking over shoulder) should be done before going on to any road rides. The first bike handling session should take place in a parking lot or on a well-cut field. Bike safety should also be addressed the first week of cycling.



More complex swimming, biking and running technique drills can be implemented.

Discipline race distances should be achieved Continue to build on more specific swim, bike and run technical skill development 

Mock transitions may be set up and practiced, in order for the athletes to become accustomed to the procedure. In addtion, brick sessions should also be introduced, and may include mock transitions between disciplines.

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Phase 2: Technical Skills Session Outline Primary Goal Warm-up

Main Set: Technical Skills Development

Light Cardio

Light swimming, cycling or running

Dynamic Stretches

Lunges, knee hugs, butt kicks, marches, etc.

Warm-up Activity Games

Tag, Relays, etc.

Review of the previous session/week’s technical skills.

Short game or activity that uses the previous session/week’s technical skill development

Introduction to new technical skills and development

ABC’s, running mechanics drills, bike handling skills, swim stroke development drills, etc.

Aerobic Conditioning

Duration

10-15 minutes

50-60 minutes

Swim, bike or run set distances Swim, Bike or Run

Cool-down

Example Activities

Return heart rate back to normal rate, prepare the body to recover, reduce chance of delayed-onsetmuscle soreness

Games or relays that involve technical skills (bike handling skill relay, etc.)

Light cardio, walking 10-15 minutes Static Stretching

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Phase 3: Speed Phase 3 Details: PHASE DURATION: 3 weeks SESSION DURATION: Total (50-80 min.); Warm-up (10-15 min.), Main Set (30-50 min.), Cool-down (10-15 min.) FREQUENCY: x3/week (focus on each discipline one time each week) TYPE: High effort swim, bike and run sessions, agility drills and games, technical work that applies to speed. INTENSITY: Moderate to high intensity. Increased “effort” should be the terminology used, as opposed to intensity.

Phase Considerations:  A minimum of 1 swimming, 1 cycling and 1 running session should be included

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during this phase of the curriculum every week. Double discipline training sessions should be introduced at this time. This will make sessions longer, and a 20-30 minute break will need to be utilized to break the section up into two halves. On days where 2 or more disciplines are trained, the order of training should be the same as the order of disciplines in the race. For example, training swimming before cycling, and cycling before running. Hopping and bounding plyometric style activities should be utilized for developing power and speed. Agility, quickness, and change of direction activities should be pushed during this phase. Although triathlon does not usually involve sudden changes in direction, this is a critical sport-skill that should be learned at this stage of development. The last week of the curriculum should ideally end with the KOS race event. There should be two days of rest between the final training session and the KOS event. Each participant should be able to complete 150% of the distance for each discipline by the end of this final phase. For example, a 10 year old participant will need to swim 200m during the race. This means the same participant should be able to swim 150% of the race distance, or 300m. Brick workouts in which athletes go directly from one discipline to the other should be incorporated into the training sessions during this final phase of training. This

ARDN 076-1, Rural Youth Triathlon Training Package 2012 will more specifically get the youth better prepared for the actual race. Brick workouts should be swim to bike, or bike to run workouts.  During this final stage, there should be one session per week (different discipline each week) in which the athletes attempt 150% of the race distance in that discipline. For example, the race swim distance is 200m for the age group. Therefore, this training session would be a 300m swim.

Coaching Considerations:  

Certificates or ribbons may be awarded to the participants for completion of the triathlon training program. The coach should be able to accurately demonstrate speed and agility drills.

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Phase 3: Speed Phase Breakdown Week 1

Week 2

Week 3

Primary Focus:

Primary Focus:

Primary Focus:

Speed and agility drills

Speed and agility drills

Technical skill mastery

Technical skill mastery

Lower intensity work to prepare for KOS Race

Transition setup and practice

Transition setup and practice

Long aerobic session from one of the three disciplines should be completed.

Long aerobic session from one of the three disciplines should be completed.

Brick session

Brick session





Participants should be able to complete 150% of the race distance in one discipline by the end of this week. Continue to use brick sessions. Both swim to bike and bike to run bricks should be completed by the end of this phase.





Participants should be able to complete 150% of the race distance in one discipline by the end of this week. Continue to use brick sessions. Both swim to bike and bike to run bricks should be completed by the end of this phase.

Long aerobic session from one of the three disciplines should be completed. 





Participants should be able to complete 150% of the race distance in one discipline by the end of this week. Effort level should be lower by the end of the week in order to best prepare the participants for the KOS race (if KOS race is the same week as the end of the program). If KOS race is same week, only 2 sessions may be done.

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Phase 3: Speed Session Outline

Warm-up

Main Set Technical Mastery Speed Development Aerobic Conditioning

Cool-down

Primary Goal

Example Activities

Light cardio

Light swimming, light biking, light running

Dynamic Stretching

Marches, lunges, hip-openers, etc. (the hips should have special emphasis during dynamic stretching)

Warm-up activity games

Tag or relays, etc.

Drills that require higher amounts of technicality; build upon technical work already learned or developed

More difficult technical drills than the previous phase.

To develop speed, utilize games that include sprinting or higher amounts of effort

Speed and agility exercises and drills

Duration

10-15 minutes

30-50 minutes

Relays, tag, etc. Higher intensity intervals

Swim, bike, or run

Return heart rate back to normal rate, prepare the body to recover, reduce chance of delayed-onsetmuscle soreness

Longer distance endurance swim, bike or run (1 discipline per week @ 150% of race distance)

Light cardio, walking Static Stretching

10-15 minutes

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Appendix

Appendix A: Peak Height Velocity (PHV) Appendix B: Practice Plan Template Appendix C: Detailed Training Program (9 weeks) Appendix D: Sample Swimming Exercises, Games, Activities, etc. Appendix E: Sample Cycling Exercises, Games, Activities, etc. Appendix F: Sample Running Exercises, Games, Activities, etc.

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Appendix A: Peak Height Velocity (PHV) and its Implications in the Curriculum

One of the important principles of the Long Term Athlete Development model is that chronological age should not be used as a measure of maturation, and therefore, should not be the sole way of determining training. Peak height velocity (PHV) is a much better determinant of maturation. PHV is the point in maturation in which physical growth is at its fastest or most rapid rate. Although the average PHV age for girls is 12 and for boys is 14, some individuals experience PHV earlier than others while some experience PHV late. Prior to PHV highly structured and specialized training is discouraged, and may result in negative consequences including injury, burnout and decreased peak performance. For this reason, “sampling” is the primary training method at the 10-11 year old age group. This includes the development of general sport movements such as balance, coordination, body-awareness, etc. Early maturers, or youth who have experienced PHV by this age should not jump ahead and begin specialization. This curriculum has been designed to be an appropriate guide to training for all youth aged 10-11, regardless of maturation level.

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Appendix B: Practice Plan Template

Training Group

Date Time

Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness

Technique

Strategy

Mental Training

Time Allocated: Warm Up:

Main Set:

Cool Down:

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Appendix C: Detailed Training Program (9 weeks)

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness Assess swimming fitness

10-11 yr. Triathlon Swim - Introduction

Date Week 1, Session 1 Time 55-75min

Kickboards, stretching mats

Technique

Strategy

Mental Training

Assess swimming fitness Introduce basic water skills (gliding and floating) Time Allocated:

Warm Up:  Dynamic Stretching  50m kick + 50m freestyle (use this as a time to assess swimming fitness and technique) Main Set:  Sharks and Minnows  General sport movement practice: Front float, 3 sec x 3 Back float, 3 sec x 3 Push and glide 3 sec glide x 5  Swim Relay (50m) Cool Down:  50m choice stroke  Static stretching

10 – 15 minutes

10-15 min 15 min 10-15 min

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness Increase aerobic capacity

10-11 yrs. Triathlon Run – General Sport Movement Intro

Date Week 1, Session 2 Time 60-70 min

Cones, hurdles (obstacle course), rope or tape for lines

Technique

Strategy

Mental Training

Introduce balance and coordination through games and exercises Time Allocated:

Warm Up:  Light jog around large circle (cones)  Dynamic Stretches  Chain Tag Main Set:  Balance war  Obstacle course (~200m circuit) use various obstacles that require various general sport movements such as balance and coordination  1km run (2 x 500m loop) Cool Down:  Introduction to static stretching

15 min

10 min 10-15 min 15 min

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness

10-11 yrs. Triathlon Swim - General Sport Movement

Date Week 2, Session 1 Time 50-60 min

Flutter boards, stretching mats

Technique

Strategy

Mental Training

Increase aerobic Improve gliding capacity by increasing efficiency in a total swimming streamlined position distance Time Allocated: Warm Up:  Dynamic Stretching  50m kick + 50m freestyle Main Set:  Buoyancy/Gliding Exercises (feedback on streamlined position during the glide: Glide to front float x5 Glide to back float x 5  White Whale (Game)  2 x 50m, 2-3 min. recovery Cool Down:  50m choice of stroke  Static stretching

10-15 min

10 min

10 min 10 min

10 – 15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness

10-11 yrs. Triathlon Run – General Sport Movement

Date Week 2, Session 2 Time 50-75 min

Cones, medicine balls (2-4 lbs.)

Technique

Strategy

Mental Training

Increase balance and coordination Increase aerobic capacity Time Allocated: Warm Up:  Light run around small loop/circuit  Dynamic stretching Main Set:  Relay – skipping (30-50m loop)  Balance exercises: Medicine ball partner pass in stork stance (2x 1 min/foot) Lateral hops – one foot to the other (3 x 20-30 sec)  Tag (within small space – vary depending on number of youth)  1km run (use this as a time to make notes about running technique and begin to make basic corrections) Cool Down:  Light jogging to walking  Static stretching

10-15 min

5 min 5-10 min

10 – 15 min 10-15 min

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness Increase aerobic condition

10-11 yrs. Triathlon Swim – General Sport Movement

Date Week 3, Session 1 Time 50-60 min

Kickboards, sinkable objects, stretching mats

Technique

Strategy

Mental Training

Breathing technique

Time Allocated: Warm Up:  Dynamic stretching  50m kick + 50m freestyle Main Set:  Relay (50m) swimmers must swim to bottom of the shallow end and retrieve an object before the next swimmer can go (depends on the depth of the shallow end of the pool)  Breathing drills: Breathing practice on side of pool 3 x 30 sec Side kick with kickboard 2 x 25m  2 x 100m freestyle, 2-3 min recovery Cool Down:  50m choice stroke  Static stretching

10-15 min

10 m in 10 min 10 min

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness

10-11 yrs. Triathlon Run – General Sport Movement

Date Week 3, Session 2 Time 55-75 min

Obstacles for the obstacle course, skipping ropes, medicine balls (2-4 lbs.)

Technique

Strategy

Mental Training

Increase aerobic Improve upper body capacity running mechanics Improve general sport movements Time Allocated: Warm Up:  Light run around short loop/circuit  Dynamic stretching Main Set:  General Sport Movement: Jump Rope 3 x 30 sec, 30 sec rest Medicine Ball partner pass in stork stance (3 x 1 min/side)  Upper Body Running Technique (instruction, demonstration and practice)  Long obstacle course relay (1km course) Cool Down:  Light jog to walk  Static stretching

10-15 min

10-15 min

10 min 15-20 min

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

10-11 yrs. Triathlon Swim – Intro to Technical Skills

Date Week 4, Session 1 Time 70-85 min

Kickboards, stretching mats

Goals of Practice: Fitness

Technique

Increase aerobic capacity

Improve/learn core technical skills

Strategy

Mental Training

Time Allocated: Warm Up:  Dynamic Stretching  50m kick + 50m Freestyle Main Set:  Review of technical skills from previous week (breathing) Breathing practice on side of pool, 3 x 30 sec Side kick with kickboard, 2 x 25m 2 x 25m freestyle (feedback on breathing)  New technical skill: Punching from the hips Dryland practice, 5 min out of pool 2 x 25m practice punching with hips in the Pool (focus on reach and roll)  Relay race (25m kickboard, 25m sidekick with kickboard, 25m freestyle)  200m freestyle (feedback on technique) Cool Down:  50m choice of stroke  Static stretching

10-15 min

15 min

15 min

10 min 10-15 min

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness Increase aerobic capacity through attempting race run distance

10-11 yrs. Triathlon Run – technical development

Date Week 4, Session 2 Time 70-90 min

Cones, items for scavenger hunt

Technique

Strategy

Mental Training

Improve core running technique (eye, head, torso positioning) Time Allocated:

Warm Up:  Light jog around cones (short loop)  Dynamic stretching Main Set:  Review of upper body technical work  Core running technique: Head and eye positioning (200m practice) Trunk posture (200m practice)  Scavenger hunt (1-2km total distance running)  2km run (2 x 1km loop) Cool Down:  Light jog to walk  Static stretching

10-15 min

10 min 10 min 15-20 min 15-20 min

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness

10-11 yrs. Triathlon Cycling – Bike Safety and Bike Handling Skills Intro

Date Week 4, Session 3 Time 70-90 min

A large field, cones

Technique

Strategy

Mental Training

Learn bike safety and basic bike handling skills Time Allocated: Warm Up:  Dynamic stretching  Wolf in the Middle (Game) Main Set:  Bike Handling Skills (practice along 20-30m line): Safe starts, safe stops Signaling, 1 x 20-30m/hand signal Looking over shoulder, 1 x 20-30m/side  Zig-zag course, x 3 practice runs  Bike handling skills relay (include cornering, starting, stopping, signals, etc.)  2-3km ride (closed course, if available) Cool Down:  Static Stretching

10-15 min

20min

10 min 10-15 min 10-15 min

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness Increase aerobic capacity

10-11 yrs. Triathlon Swim – Technical Skills

Date Week 5, Session 1 Time 70-90 min

Kickboards, stretching mats

Technique

Strategy

Mental Training

Review technical skills from previous week and learn kicking technique Time Allocated:

Warm Up:  Dynamic stretching  50m kick + 50 m freestyle Main Set:  Frozen tag  Coordination technical skill development: Breathing practice with feedback – review (100-150m) Combine punch from the hip drill with good breathing technique (100-150m)  Kicking technical skills: Dorsiflexion kicking (50m) Kick with kickboard (50m)  200m freestyle Cool Down:  50m choice of stroke  Static stretching

10-15 min

10-15 min 20 min

10 min 10-15 min

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness Increase aerobic capacity

10-11 yrs. Triathlon Run – technical skills

Date Week 5, Session 2 Time 70-90 min

Cones, bean bags

Technique

Strategy

Mental Training

Improve lower body running mechanics & improve breathing technique Time Allocated:

Warm Up:  Light run around cones  Dynamic stretching Main Set:  Lower body technical drills (reinforce upper body mechanics): High knee marching 2 x 20m High knee run 2 x 20m High knee skipping 2 x 20m Butt kicks 2 x 20m  Breathing technique instruction and practice  Obstacle relay (~500m)  Finders Keepers (50m) The game should last long enough that most runners will run roughly 2km Cool Down:  Light jog to walk  Static stretching

10-15 min

15 min

10 min 15-20 min 10-15 m

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness Increase aerobic capacity

10-11 yrs. Triathlon Bike – technical skills

Date Week 5, Session 3 Time 65-90 min

Cones

Technique

Strategy

Mental Training

Improve stability and balance for improved bike handling skills; learn proper gear changing Time Allocated:

Warm Up:  Balance warm up games: Balance war (4 x 30 sec.) Statue ( 30 sec/position)  Dynamic stretching Main Set:  Bike handling skills relay (based on bike handling skills learned from the previous week)  Changing gears – instruction and practice shifting gears up and down (400m circuit that allows practicing changing gears)  Stability Bike Skills – practice (see Appendix E)  5km ride Cool Down:  Light riding  Static stretching

10-15 min

10-15 min 10 min 10-15 min 15-20 min

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed Goals of Practice: Fitness Increase aerobic capacity

10-11 yrs. Triathlon Swim – technical skills

Date Week 6, Session1 Time 60-90 min

Kickboards, stretching mats

Technique

Strategy

Mental Training

Improve kicking and Learn to set up upper body swimming transition 1 skills Time Allocated:

Warm Up:  Dynamic stretching  50m kick + 50m freestyle Main Set:  Relay (use kicking drills), 50m/swimmer  Kicking skills (improve kicking strength) Vertical kicking in deep water, x 15 sec/progression, 1 min recovery between progression: While sculling  hands above water  hands above head  shoulders out of water rest  Upper body drills: Practicing the pull (50-100m practice) Back scull (50m) Fist swimming (25m with fist/25m with hand)  Set up of transition  200m freestyle with transition practice at the end Cool Down:  100m choice of stroke  Static stretching

10-15 min 5-10 min 10 min

15-20 min

5 min 10-15 min

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness Increase aerobic capacity

10-11 yrs. Triathlon Run – technical skills

Date Week 6, Day 2 Time 65-90min

Cones

Technique

Strategy

Mental Training

Improve coordination between upper and lower body movements Time Allocated:

Warm Up:  Run around cones  Dynamic stretching

10-15 min

Main Set:  Coordination between upper and lower body movement drills: High knee march/arm swings, 3 x 20m High knee run/arm swings, 3 x 20m High knee skip/arm swings, 3x 20m Butt kicks/arm swings, 3 x 20m  Obstacle course (involving general sport movements), 500-700m  Wolf in the middle  2km run (1km loop)

10-15 min 10 min 10-15 min

Cool Down:  Light jog to walk  Static stretching

10-15 min

15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness Increase aerobic capacity with short brick session

10-11 yrs. Triathlon Bike – transition intro

Date Week 6, Session 3 Time 65-85 min

Tape/chalk for line, cones, bike racks for transitions

Technique

Strategy

Improve cornering technique

Learn how to set up transition 2

Mental Training

Time Allocated: Warm Up:  Dynamic Stretching  Balance Beam Relay

10-15 min

Main Set:  Zig-zag course relay  Set up transition area (bike to run) and practice x 3  Bike to run brick session: 5km bike to 1km run

10 min 10-15 min 25-35 m in

Cool Down:  Light run to walk  Static stretching

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

10-11 yrs. Triathlon Swim

Date Week 7, Session 1 Time 60-85 min

Kickboards, stretching mats

Goals of Practice: Fitness

Technique

Strategy

Increase aerobic capacity

Mastery of technical skills

Set up and run through transition 1

Mental Training

Time Allocated: Warm Up:  Dynamic stretching  50m kick + 50m freestyle

10-15 min

Main Set:  Technical skills review (the coach uses this time to review any technical skills and drills that he/she feels need extra attention)  Snake Drill Relay  Transition set up  250m swim with transition run-through at the end

10-15 min 5 min 10-15 min

Cool Down:  100m choice of stroke  Static stretching

10-15 min

15-20 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness

10-11 yrs. Triathlon Run

Date Week 7, Session 2 Time 70-85 min

Cones, bean bags

Technique

Increase aerobic capacity

Strategy

Mental Training Display increased effort through games Time Allocated:

Warm Up:  Run around cones  Dynamic stretching

10-15 min

Main Set:  Chain tag within small area  Wolf in the middle  Bean bag relay (400m loop)  3km run (3x1km loops)

10 min 10 min 10 min 20-25 min

Cool Down:  Light run to walk  Static stretching

10-15 m in

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

10-11 yrs. Triathlon Bike

Date Week 7, Session 3 Time 70 – 80 min

Cones, tape or chalk for lines, bike racks for transition

Goals of Practice: Fitness

Technique

Strategy

Mental Training

Increase aerobic capacity

Improve technical skills through

Set up transition 2

Complete a brick session (bike to run) Time Allocated:

Warm Up:  5 min light riding around cones (larger loop)  Dynamic stretching

10-15 m in

Main Set:  Zig-zag course (75-100m) x 4-5  Slow race (50-75m)  Set up transition 2 (at this age, will not require much)  5km bike to 2km run

10 min 5 min 5 min 30 min

Cool Down:  Light run to walk  Static stretching

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness

10-11 yrs. Triathlon Swim/Bike Brick

Date Week 8, Session 1 Time 60-80 min

Bike racks for transition 1, cones

Technique

Increase aerobic capacity

Strategy

Mental Training

Set up swim to bike transition

Be able to go from a swim to a bike Time Allocated:

Warm Up:  Dynamic Stretching

10 min.

Main Set: 10 min  Set up swim to bike transition (instruction on how to set up and how to run through) 5-10 min  Short 50m kick + 50 m freestyle warm up (set up transition before getting into pool) 25-35 min  Swim 200m  4km bike (1km loop) If no swim to bike transition is possible, have the athletes practice the transition immediately after the swim on the pool deck, and have a short break between swimming and cycling portions. Cool Down:  Light run to walk  Static stretching

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness

10-11 yrs. Triathlon Run

Date Week 8, Session 2 Time 60-75 min

Cones, bean bags

Technique

Increase aerobic capacity

Strategy

Mental Training Ability to show increase in effort Time Allocated:

Warm Up:  Light run around cones  Dynamic stretching

10-15 min

Main Set:  Bounding relay (50m loop)  Finders Keepers Game ( 50m apart)  3km run (3 x 1km loop)

10 min 10 min 20-25 min

Cool Down:  Light run to walk  Static stretching

10 – 15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness Increase aerobic capacity by attempting 150% of bike race distance

10-11 yrs. Triathlon Bike

Date Week 8, Session 3 Time 60-85 min

Tape or chalk for lines, cones

Technique Improve technical skills with fun and games

Strategy

Mental Training Increase effort through games Time Allocated:

Warm Up:  Light ride around short circuit/loop  Dynamic stretching

10-15 min

Main Set:  Obstacle course (100-200m/rider)  Long Roll Game  7.5 km group ride (3 x 2.5km loop)

10-15 min 10-15 min 20-30 min

Cool Down:  Static stretching

10 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness

10-11 yrs. Triathlon Swim

Date Week 9, Session 1 Time 50-70 min

Ball for water polo, stretching mats, kickboards

Technique

Strategy

Mental Training

Increase aerobic capacity, complete 300m swim Time Allocated: Warm Up:  Dynamic stretching  50m kick + 50m freestyle Main Set:  300m freestyle (as little time resting on at the wall as possible)  Water polo (if large pool area without lane ropes is available) OR  Sharks and Minnows (if pool area without lane ropes is not available – swimmers must dive under lane ropes during game)  Freestyle relay (50m/swimmer) Cool Down:  100m choice of stroke  Static stretching

10-15 min

10-15 min 15-20 min 5 min

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Training Group Workout Focus Coach(es) Equipment Needed

Goals of Practice: Fitness

10-11 yrs. Triathlon Run

Date Week 9, Session 2 Time 50-70 min

Cones, objects for scavenger hunt

Technique

Strategy

Increase aerobic capacity

Mental Training Increase effort level during play and practice Time Allocated:

Warm Up:  Run around short loop  Dynamic stretching Main Set:  Scavenger Hunt  Wolf in the Middle  Obstacle Course (~1km loop) include sections where athletes run, sprint, or walk so that there is a wide variety of effort levels

Cool Down:  Light jog to walk  Static stretching

10-15 min

10-15 min 10 min 10-15 min

10-15 min

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Appendix D: Sample Swimming Exercises, Games, Activities, etc. Swimming Exercises: Drills and Activities that Develop General Sport Movements in Water Swimmers line up along edge of the pool

Push and Glide

Swimmers push off from t he edge of the pool and glide in a streamlined position (arms above head or arms by side) Make sure head is down (looking at bottom of the pool) Focus is on buoyancy and body awareness in the water Swimmers line up along the edge of the pool While facing the edge, the swimmers hold onto the edge with both hands and practice kicking behind them

Wall Kicks Make sure head is down (if practicing breathing to the side), toes are pointed Focuses on teaching buoyancy in a more controlled position Swimmers take a deep breath in, and leans forward so the body is parallel to the bottom of the pool (face in the water, back of the head is out) Front Float

Arms and legs should be spread out and away from the body (the body forms a starfish or star formation) The body should remain relaxed in this position Swimmers lean back so that the body is parallel to the bottom of the pool (face is out of the water while the back of the head is under water)

Back Float

Arms and legs should be spread out and away from the body (the body forms a starfish or star formation) The body should remain relaxed in this position

Swimmers line up along edge of the pool and push off the wall into a streamlined position Glide to Front Float

Transition from the streamlined gliding position to the front float Teaches buoyancy, gliding and raises body awareness in water

Glide to Back Float

Swimmers line up along edge of the pool

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Swimmers push off the wall into a streamlined position on the back Transition from the streamlined gliding position to the back float Teaches swimmers the skills of buoyancy, gliding and raises body awareness in water Swimmers line up along edge of pool Facing forward, the swimmers push off the wall into a streamlined gliding position Push off wall to kick

The swimmer begins to kick with arms above head or next to side Teaches swimmers the skills of buoyancy, gliding and raises body awareness in water, as well as kicking technique

Back Scull

While floating on the back with arms next to side, the swimmer begins a sculling motion with the hands and wrists (back and forth with the wrists “catching” the water) This will cause the swimmer to move backwards towards the head This aids in developing buoyancy and body awareness in the water Swimmer begins on one side of the pool Swimmer dives under the water and swims forward towards the other end of the pool

Underwater swimming The swimmer comes up to take a breath when needed, and continues to swim to the other end of the pool underwater This drill enhances body awareness in the water

Bobbing

While standing or wading upright, the swimmer dips below the water and blows bubbles out the nose and mouth, then comes up out of the water breathing in through the mouth This aids in breathing technique and water awareness

Somersaults

Performing somersaults in the water teaches body awareness in the water

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Swimming Exercises: Freestyle Technical Skills and Drills Rotation practice

Eyes and head should focus down towards the bottom of the pool; head rotates with the body to allow breathing Stand out of pool with shoulders and hips square to a wall Extend arm towards the wall, but make sure not to touch the wall – the fist/hand should be 4-6 inches from the wall Instruct the swimmers to touch the wall with their first without leaning towards the wall (while still standing straight up)

Punching from the Hips

Rotate the hips away from the outstretched arm – the arm will move forward towards the wall The idea is to allow the progressive movement of the arm/fist to come from the rotation of the hips Transfer this to the pool (swimmers should focus on “punching from the hips” and the arm pits facing the bottom of the pull when doing so Head rolls in time with the body to roll to breathe The breathe and hand entry of the opposite hand occur at the same time

Breathing Practice Swimmer breathes as the arm extends forward The head rotates back down into the water at the beginning of the catch phase of the underwater pull Kick should be initiated at the hips Kick Practice

Slight bend in the knees with toes pointed with feet slightly internally rotated for form a flipper shape May be performed on the stomach, as well as the back Swimmers tread water in deep water

Vertical Kicking in Deep Water

On the coaches command, the swimmers begin to kick with a flutter kick while in the vertical position Easy to Difficult progression: while sculling  while holding hands above water  while holding hands above head  while attempting to keep the arm pits out of the water

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Instruct the swimmers to swim with flexed ankles (ankles at 90O) This will cause the swimmer to slow down, stop in the water, or even go backwards Dorsiflexion Kicking

Then instruct the swimmers to point the toes and practice the kick. Compare between the two. The swimmers should feel the difference so they are aware of what their ankles/feet are doing during the kick Have the swimmers swim with closed fists, then have them swim with open fists cupping the water

Fist Swimming

The swimmers should feel the difference between the two. This will help in developing the catch phase of the stroke and aid swimmers in “feeling for the water”. Swimmer holds onto kickboard with one arm and swims on the side with one ear in the water.

Sidekick with flutterboard (kickboard) Helps teach the roll and along with proper positioning when breathing.

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Swimming Exercises: Games and Activities for Enjoyment and Skill Development Swimmers swim a 25m length along one lane, turn at the wall, slip under the lane ropes into the next lane, and complete the lane. This continues until the swimmer has reached the other side of the pool. Snake Drill/Race

This activity teaches the swimmers a streamlined position under the lane ropes, body awareness in water, and increase aerobic capacity Can be performed as a single drill or as a relay race with teams

Relay Races

These can be done using any other drills (kickboard, sculling, freestyle, etc.) Use pylons or flutter boards as a goal if no net is available.

Water Polo

Teaches swimming with head up (early sighting), buoyancy, gliding, kinesthesia, and helps develop aerobic capacity and strength Several ping pong balls are placed in the pool (works best if you have one large swimming area with no lane ropes)

Minefield Swimmers try to make it from one end of the pool to the other without touching any of the ping pong balls One swimmer is the shark and goes to the middle of the pool, other swimmers line up along one edge Sharks and Minnows

On the shark’s or coach’s signal, the swimmers must try to get to the opposite side of the pool without being tagged by the shark All swimmers tagged by the shark become sharks and try to tag the minnows (other swimmers) in the next round

White Whale

One swimmer is the whale. The whale swims to the middle of the pool and floats on their back. The other swimmers must swim around the whale until the whale yells “hungry whale!” The whale then tries to catch the other swimmers before they reach the pool edge. Tagged players then also become whales and joint the whale in the middle of the pool.

Frozen Tag

When a swimmer is tagged they must stay in place standing up (best in shallow water). They become “un-tagged” when another swimmer swims through their feet.

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Swimming Exercises: Strength Exercises for Core Strength (Medicine Ball, Stability Ball and Body Weight) Athletes are divided into pairs Both athletes get into a pushup plank position head to head

Plank Claps (with partner)

On the coach’s command, the swimmers begin to clap their partner’s hand with theirs (alternating from one hand to the other) while counting how many claps they get in the time of the drill After the coach yells “time!” the swimmers take a rest, then try to beat the number of claps they got from the first bout in a second attempt This exercise tests balance and core strength Athletes are divided into pairs Partners face each other and place their palm on their partner’s palm (not holding hands, but palm to palm)

Balance War In this position each partner tries to push their partner’s hand in order to attempt to cause them to lose their balance Tests balance and core strength Swimmers lay down on stomach with arms above head Supermans

Simultaneously lift chest and legs off the floor Strengthens the lower and upper back in a swimming position Begin in a quadruped position (hands and knees)

Bird Dog

Simultaneously lift one arm up above the head and the opposite leg back into a straight leg position Strengthens the core and tests balance Lean forward on a stability ball with stomach on stability ball

Stability Ball Bird Dog

Lift one arm up above head and alternate leg in air while maintaining balance While sitting on floor and leaning back, hold medicine ball in hands on lap

Russian Twist with Medicine Ball

Still holding onto the medicine ball, place the ball on one side, then over to the other side of the body

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Lay down on back with medicine ball held between the feet Straight Leg Lift with Medicine Ball

Keeping the legs straight, flex the hips and lift the medicine ball up into the air with the legs Hold medicine ball in front of chest while standing

Torso Twist with Medicine Ball

Stability Ball Plank

Turn to one side as if you are giving the medicine ball to someone next to you, then do the same thing to the other side Lean on a stability ball in a plank position, resting the forearms on the stability ball Hold for a given amount of time Lay down on back with knees bent at 90O and hands next to side; dig heels into the floor while pointing the toes up

Glute Bridge

Raise the hips up so that the body is straight from the shoulders to the knees Strengthens the core and gluteals

Pushup Shuffle

In pushup position, shuffle to one direction (laterally), then back in the other direction

Swimming Exercises: Warm-up and Cool-down Shoulder Mobility (large arm circles, small arm circles, arm swings, internal and external rotation Warm-up

Trunk Rotation Ankle Mobility (toes pointed, ankle flexion, ankle circles)

Cool-down Stretching

Focus on stretches that target the pectorals (chest), triceps, upper back (dynamic child pose), lower back, calves and hamstrings

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Appendix E: Sample Cycling Exercises, Games, Activities, etc. Cycling Exercises: Safety and Bike Handling Skills

Safe Starts

Goal should be the ability to start while maintaining a straight line and without falling Eyes look forward, not at the front tire or pedals Goal should be to come to a complete stop without falling Apply even pressure to both front and back brakes

Safe Stops Body weight should be shifted back behind the seat Keep the body as low as possible to increase stability Riding in a straight line slowly Ride in a straight line while shoulder checking Ride in a straight line using one hand Stability Bikes Skills to Practice

Signaling while riding in a straight line If the riders have water bottles, being able to grab the water bottle, drink, and replace the water bottle while riding in a straight line Ride in a straight line while up off the seat Ride around corners by tilting, not steering the bike

Cornering

Outside foot down and inside foot up Weight should be shifted to the outside foot

Signalling

All riders should know common signals of turning, slowing and stopping, and be able to use them while controlling their bike in a straight line Shift into a low, easy gear before coming to a stop Moving into a low, easier gear while riding up a hill

Shifting Gears

When cycling on a flat section of road, choose a gear that allows a fast, easy leg spin When shifting, pedal forward with less force on the pedal Avoid cross-chaining

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Cycling Exercises: Activities and Games for Bike Handling Skills

Primary purpose is to develop bike handling skills Obstacle Course

Relays

Athletes ride through a row of obstacles or a scatter of objects on a field or parking lot, trying not to make contact with any of the objects

Relays can involve teams that race through an obstacle course or predetermined route Include starts, stops, mounts, dismounts, corners, lines, obstacles, etc. to make the relay more about bike handling skills

Zig Zag Course

Set up a course with cones where the riders have to weave in and out of cones in a zig-zag pattern

Have all the riders line up on the starting line (a finish line is set up 50-100m away Slow Race

At “go!” all riders begin to cycle to the finish line in a straight line, however, the last person to cross the line wins This teaches the kids bike handling skills and balance, which is more difficult when moving slow on the bike

Have one rider begin at a time at the start line, a second line is set up 20-30m away from the start line The rider starts cycling as hard as they can towards the second line Long Roll

At the second line, the riders stop cycling and begin to coast as far as they can The goal of the game is to be the rider who coasted the farthest before touching down with a foot off the bike

Paper Boy

Place 4 or 5 targets (clothes baskets, boxes, trash cans, etc.) out along an obstacle course that the riders can throw rolled

ARDN 076-1, Rural Youth Triathlon Training Package 2012 newspapers (or other objects) into You will need a bag that can be slung over a shoulder to hold the papers (objects) while the rider is cycling around the course Riders maneuver through the course (one at a time) throwing the folded papers into the various targets The object of the game is to get as many papers into the targets as possible

Cycling Exercises: Balance Games for Warm-ups Athletes are divided into pairs

Balance War

Partners face each other and place their palm on their partner’s palm (not holding hands, but palm to palm) In this position each partner tries to push their partner’s hand in order to attempt to cause them to lose their balance Tests balance and core strength Bounding from one foot to the other from point A to point B

Bounding Relay

The next person on the team goes once the previous person gets to point B Using chalk, tape, parking lot lines, etc. create a line 20-30 ft long and 3 inches wide

Balance Beam Relay

Participant runs along the line without stepping off the line The next participant on the team goes when the previous participant either reaches the other end, or returns back to the start (depending on what you choose)

Statue (Holding Position)

Have the participants hold a position (lunge, semi-squat, standing on one leg, reaching above head with both arms, etc) with eyes closed for a certain amount of time

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Cycling Exercises: Warm-up and Cool-down Heel/Toe walks Inchworm Warm-up Dynamic Stretches

Walking Quad Stretch Knee to Chest Hold Marching Lunges

Static Stretching

Focus on areas such as the hamstrings, quadriceps, hip flexors, calves, lower back, IT band, groin and shoulders

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Appendix F: Sample Running Exercises, Games, Activities, etc. Running Exercises: Games, Activities, and Games that Develop General Sport Movements Athletes are divided into pairs Partners face each other and place their palm on their partner’s palm (not holding hands, but palm to palm) Balance War

In this position each partner tries to push their partner’s hand in order to attempt to cause them to lose their balance Tests balance and core strength Bounding from one foot to the other from point A to point B

Bounding Relay

The next person on the team goes once the previous person gets to point B Using chalk, tape, parking lot lines, etc. create a line 20-30 ft long and 3 inches wide

Balance Beam Relay

Participant runs along the line without stepping off the line The next participant on the team goes when the previous participant either reaches the other end, or returns back to the start (depending on what you choose)

Statue (Holding Position)

Have the participants hold a position (lunge, semi-squat, standing on one leg, reaching above head with both arms, etc) with eyes closed for a certain amount of time

Obstacle Course Relay

Use various obstacles that require numerous body positions, such as skipping, crawling, running, bounding, somersaulting, etc.

Jump Rope

Jump rope helps develop limb coordination and aerobic capacity

Chain Tag

Players line up, holding onto the shoulders of the person in front of them. The front of the chain tries to tag the last person in the line (the tail of the chain).

Medicine Ball Partner Pass in Stork Stance

Two athletes stand on one leg, facing each other. The partners then pass a medicine ball back and forth between them.

Lateral Hops

Starting on one foot, hop onto the other foot, then back to the first foot. Continue this for a predetermined amount of time. As one becomes more efficient in this movement, there will be less contact time with the ground.

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Running Exercises: Games and Activities Involving Large Amounts of Running Obstacle Course

Use many different obstacles that are 200-400m apart from one another to ensure that there is a larger amount of running during the entirety of the course. Divide the athletes into teams and use obstacle courses, loops, a track or any other route as a relay

Relays

Have relays in which different movements are used, especially at the beginning of the program when general sport movements are the main goal. These movements may include bounding, skipping, crawling, backpedaling, running, side skipping, etc.

Wolf in the Middle

One player is designated the ‘wolf’. All other players line up on one end of a field or court. When the wolf yells out “Wolf in the middle!” all players try to run to the other side of the field, court, or playspace without being tagged by the wolf. All players who are tagged become wolves and join the wolf in the middle.

Scavenger Hunt

Give players a list of various items that they must collect which require large amounts of running between items. Athletes are divided into teams, and each team divided into two groups, which are lined up facing each other, 100-200m apart

Beanbag Relay

The front athlete from one side of each team runs with the beanbag and hands it off to the front athlete at the other side, who becomes the next runner The race ends when one team has had all of its players finish their run (you may want to have each player go more than once to make the relay last longer)

Finders Keepers

Divide the players into 2 teams. Each team stands 25 to 50m apart from one another at their basket. Each team begins with an equal number of balls or beanbags. At “go!” the players from both teams run to the other team’s basket and snatch beanbags or balls from their basket. They return to their basket and put the ball/bags inside. Play the game for an an amount of time that corresponds with how long you want the players to run. The team with the most beanbags/balls in their basket at the end of the time wins. There is no stealing balls/beanbags from the other team’s hands.

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Running Exercises: Technical Running Skills and Drills Stand with feet shoulder width apart, arms bent at 90 degrees

Standing Stationary Arm Swing Drill

Keep hands relaxed and while swinging the arms back and forth as if running Make sure there is only forward and backward motion in the arms; no crossing the midline with the hands From a jog, pull the heel up towards the glutes

Butt Kicks

As the knee bends, it should also come forward and up Steps should be light and quick March using good posture and arm action while bring the knee up high and forward

High Knee March Focus on pointing the toes forward (with the bottom of the shoes parallel to the ground) instead of pointing downward During a skipping motion, bring the knees up as high as possible. High Knee Skip

Focus on pointing the toes forward (with the bottom of the shoes parallel to the ground) instead of pointing downward In a jogging motion, begin to bring the knees up high and forward

High Knee Run Make sure that the steps are quick and light The head should face forward with very little movement Head and Eyes Positioning Eyes should be looking forward (as opposed to down at the feet) The trunk should be leaning slightly forward from the ankles/feet, not the waist or back Trunk Posture The chest should remain open; this will keep the upper back and shoulders from slouching forward The diaphragm should be used properly to breathe while running Breathing Training

The diaphragm pulls down as the chest cavity opens up, allowing the lungs to expand and the runner to breathe in

ARDN 076-1, Rural Youth Triathlon Training Package 2012

Running Exercises: Warm-up and Cool-down Stretches Warm-up

High Knees, Butt Kicks, Hackies, Lunges, Lunge with Twist, SLDL, Carioka, Side Shuffles, Skipping, Inchworm, ankle/toe walks, straight leg kicks, leg swings, arm circles, etc.

Butt Kicks

Focus on stretching the hamstrings, IT band, groin, glutes, calves, hip flexors, and quadriceps

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Sources:

Athletics Canada (2006). Long term athlete development. Retrieved from http://www.athleticsontario.ca/Groups/Resources/LTAD_EN.pdf Balyi, I. (2003). Long-term athlete development: Trainability in childhood and adolescence windows of opportunity, optimal trainability. [PDF document]. Retrieved from http://www.athleticsireland.ie/content/wpcontent/uploads/2007/03/bayliLTAD2004.pdf Bompa, T.O. (2000). Total training for young champions: Proven conditioning programs for athletes ages 6 to 18. Champaign: Human Kinetics. Brown, L.E., & Ferrigno, V.A. (2005). Training for speed, agility, and quickness (2nd ed.). Champaign: Human Kinetics. Canadian Cycling Association. (2008). Long-term athlete development: volume 1. Retrieved from http://www.canadian-cycling.com/cca/about/documents/ltad_en.pdf Loscher, A. (1990). Everybody play! : Group games and activities for young people. Toronto, Ontario: Sports Book Publisher. Patrick, T., Gannon, G., Pallett, G., Taylor, C., Holmstrom, J., & McMahon, L. (2007). Triathlon Canada: Long term athlete development. Toronto, ON: Triathlon Canada. Rad, S., Fazal, & A., Chandrashekar, P.K. (2009). International encyclopedia of physical education. Vol. 1. New Delhi: Khel Sahityakenra. Swimming Canada. (2008). Long term athlete development strategy: swimming to win; winning for life!. Ottawa, ON: Swimming Canada. Triathlon Canada. (2002). Kids of steel introductory 8 week triathlon training program. Retrieved from http://triathloncanada.com/rtecontent/document/kos_intro_8_wk_prgm_jun_02_vs .pdf?uid=KOS8WeekTrainingPlan Triathlon Canada. (2008). Kids of steel and youth development principles and rules. Retrieved from http://triathloncanada.com/rtecontent/document/KOSRulesUPDATE08Mar1008.p df

ARDN 076-1, Rural Youth Triathlon Training Package 2012 Triathlon Canada. (2008). Triathlon: Adult community coaching workshop. Toronto, ON: Kristine Chambers. Triathlon Canada. (2012). Kids of steel brochure. Retrieved from http://triathloncanada.com/rtecontent/document/KOSInfoBrochure2012EN.pdf?ui d=KOSBrochure Triathlon Canada. (2012). Kids of steel guidelines and rules. Retrieved from http://triathloncanada.com/rtecontent/document/KOSRulesandGuidelines2012EN .pdf?uid=KOSRulesandGuidelinesInfoSheet