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Following on from the success of our two triathlon training days held in January and April we will now be hosting our first open water triathlon training day at Box End Lake in Bedford on July 13th 2013.

Joining our team of coaches this time will be Olympic swimmer Alan Rapley, Elite Cyclist Roy Chamberlain and Pro Triathlete Natalie Barnard. This training day is open to triathletes of all abilities.

Groups will be split into two groups of beginners and improvers on the day so that the coaches can tailor the sessions to meet your needs and others of the same experience and skill level.

Which group should I join?

If you have never competed in a triathlon before or would like to go right back to basics then the beginners group is for you.

If you have completed one or more triathlons and are now looking for that extra edge and advice from the very best in the sport then the improvers group is for you.

Please note this day is about focussing on good technique and you will not need to worry about your fitness levels.

 

The triathletes will rotate around the sessions, grouped by triathlon experience!
This will be a full Triathlon Training day covering everything needed to improve your performance.

Improve your front crawl swimming technique and shave minutes off your time. Whether you are new to triathlon racing, have competed in a few races, or fully hooked, improvements can always be made to your swim stroke.

Open water swimming can be daunting. In this session you will gain the confidence you need to excel at open water swimming. You will learn to improve your front crawl swimming technique and shave minutes off your time. Whether you are new to triathlon racing, have competed in a few races, or fully hooked, improvements can always be made to your swim stroke - especially in open water!

 

• Water acclimatisation
• Breathing techniques
• Avoiding panic attacks
• Sighting & navigation
• Turning around buoys & groups of people
• Mass starts & exits

• Sighting & navigation
• Turning around buoys & groups of people
• Drafting & passing other swimmers
• Open water Race Strategies
• Mass starts & exits

 

• Gear Selection
• Cadence
• Climbing
• Riding in pairs
• Maintaining speed round corners
• Race pacing

• Riding in groups
• Riding in Pairs & Fours for Team TT
• Changing of pace
• Staggered start one lap pursuit races
• Over, under (gears) and optimum gear selection
• Dead turn practice

The transition area is not about fitness. It's the one area where all triathletes are on an even playing field. There is no reason why the Brownlees should be quicker than you through transition yet they most likely are!

Transition Training: 50 minutes

• Introduction to the rules of transition.
• How to set up your transition area.
• How to avoid breaking the rules.
• The upper and lower body rule.
• Getting the most from elastic laces and shoe straps.
• A series of drills and mini transition races to work in improvements.
• Finally, a mini tournament of races from swim exit to run exit in order to test new techniques and transition confidence.

You will also be given tips on how to run well off the bike and work on the necessary drills to improve speed and most importantly staying injury free.

Run Technique session:  50 minutes

• How do we run? Observations and Icebreakers.
• How to run badly and why this happens.
• The start of the ‘Strings’ technique for optimal running form.
• Drills and mental strategies for instilling the technique.
• Specific practice at reverting to optimal technique when tired.
• How to strengthen your ‘deep core’ in order to maintain optimal form.
• How well do we run? Final observations and learning out comes.

This will be the only time where all groups will come together. You will learn the key tools specifically for triathletes on how yoga can reduce and prevent injury. You will be shown how to enhance physical and mental performance through breathwork, postures as well as mental and visual rehearsal.

Taking place at the stunning location of Box End Lake in Bedford, we'll have exclusive use of their swimming lake, our own clubhouse and use of their purpose built transition area. The day costs just £90 and includes all coaching and sessions, lunch, an event day T Shirt and Swim Cap will also be provided.