Especialidades JA/Triatlón/Respuestas

Triatlón
Asociación General Actividades recreacionales	Destreza: 2 Año de introducción: Desconocido

Requisitos

1

Decir tres principios de la Biblia y dos del Espíritu de Profecía que apoyen el ejercicio.

2

Dar un reporte sobre la dieta correcta para mantener la máxima condición física y cómo ésta se mantiene para la duración del entrenamiento. Incluir la ingesta de líquidos previo y durante la competencia y la ingesta de alimentos en la competencia.

A short research project.

3

Hacer lo siguiente:

3a

Dar directrices para el entrenamiento correcto, incluyendo calentamiento, estiramientos, prevención de lesiones, la prevención del sobre entrenamiento, etc.

Stretching, warming up and cooling down were once thought to aid injury prevention during exercise. However, the research does not bear this out.

There is some evidence that warming up and cooling down might help to reduce muscle soreness after exercise, even if they don’t prevent injuries. Stretching can be part of your overall warm-up and cool-down routine. Some also find psychological benefits in stretching and warming up to put them in the right frame of mind for exercise or to help them relax after exercise.

Warm-ups if five to 10 minutes will gradually warm your muscles and body temperature. Use the major muscle groups that will be used in your sporting activity.

Your warm-up could include low intensity activity such as brisk walking or jogging. Stretching should be performed once the muscles have been warmed, as the stretching of cold muscles is less effective.

In the last five minutes of exercise, slow down gradually to a light jog or brisk walk. Remember to stretch the same major muscles used for 5 to 10 minutes after your activity to assist recovery. This helps to reduce muscle soreness and stiffness.

Training using different styles of exercise can help prevent injury by not overdoing one group of muscles. Remember to drink lots of water.

3b

Presentar su programa de entrenamiento regular.

(If you already train regularly, all the notes here are moot, otherwise, here are some thoughts).

It is often said: If you fail to plan, you plan to fail.

• You should take the time to sit down and create a training schedule.

• Sit down with a calendar and determine on which days of the week you can put time aside for your training.

• You should train on a different sport each day. For example, swim one day, rest the next day, bike the next, rest the next, and run on the following day. I think that's five days, right? You've probably earned a rest until the next week.

• Don't forget to ease into a training program, especially if you have not had a regular training program.

• Commit yourself to this schedule, and follow it.

• And do not forget to: Enjoy!

3c

Hacer una lista del equipo, incluidas las bicicletas, calzado y prendas de vestir.

Here are some thoughts on the equipment you may need to get you to the finish line.

There are variations in Triathlons

Some triathlons are Canoe/kayak, mountain bike, and run, with various distances.

Essential equipment for the kayak leg includes a kayak or sea kayak (or any canoe for the beginner) paddle, lifejacket (you will not be able to compete without one), helmet if needed, and sun-glasses.

For the Swim

• Swimsuit — A snug-fit suit will reduce drag in the water. This can be a standard swimsuit or you can get a specialized tri suit which also has bike-type shorts and a form-fitting top which you can wear through the entire race.

• Goggles — Make sure they fit well and allow you to see.

• Swim Cap — Usually the race provides this, however you may want one when you train.

• Wetsuit — (Optional, unless you train or race in cold water). A wetsuit helps keep you warm and buoyant and preserves some of your energy for the rest of the race.

• Lubricant — (Optional). Lubricants helps when removing the wetsuit. It also prevents chafing from clothing. (Petroleum-based products such as Vaseline can degrade wetsuit material and are therefore not recommended.)

• Anti-Fog Solution or Spray — (Optional but works wonders to keep your goggles from fogging up, especially in cold water).

For the Bike

• Bike — A road bike's lighter frame and narrower tires will be faster than a mountain bike, but lots of first-timers use whatever kind of bike they have.

• Shoes — These can be your running shoes used with toe clips on your pedals or rigid biking shoes with cleats that attach to the pedals. Stiffer soled bike shoes deliver more power to your pedal stroke and can prevent your feet from going numb as you ride.

• Helmet — Any approved bike helmet that fits. You will need one.

• Sunglasses — Protects your eyes from glare and grit on the road.

• Bike Gloves — For short (sprint-distance) races you can omit these to save time. Your hands probably won't feel the difference. It is nice to have on longer rides.

• Shirt — You may already be in your swimsuit or the top you wore in the swim. You may like to have a dry shirt on in cooler conditions.

• Bike Shorts — (Optional). You may wear a tri suit which has a thin pad for the entire race.

• Socks — (Optional). Cotton will cause blisters.

• Water Bottles — One, two. Depends on the distance and the temperature.

• Bike Pump — Attach one to your bike's frame.

• Spare Tube/Patch Kit — Keep in a small under-seat bag. Nothing is more frustrating than standing on the sidelines during a race with no way to fix your tire. You will also need to know how to fix a flat or change your tire.

• Bike Computer — (Optional). Nice to have to keep track of distance, time and speed.

For the Run

• Running Shoes — You can also add speed laces to save time.

• Socks — You will likely want socks for the run to prevent blisters.

• Sun Hat — Shade your face.

• Race Belt — (Optional). Allows you to attach your race number quickly after the bike leg.

For the canoe/kayak

• Aqua Shoes (or any shoe)
• Helmet
• Life jacket
• Canoe/kayak (sea kayak is best)
• Paddle
• Cold weather gear (if competing in cold weather)

For Transitions

• Towel — To dry off as well as to wipe your feet off between the swim and biking.

• Gels, Bars, Sports Drink — Keep nearby when you bike ride and run.

• Sunscreen — Apply before the bike or run so that you do not burn.

• Day Pack or Duffel Bag — You need to carry your stuff, right?

Other Gear to Consider

• Sports Watch — (Optional). This does not have to be expensive helps you with training and pacing.

• Heart Rate Monitor — (Optional). Helps keep you within your target heart-rate zone when you train.

4

Exhibir conocimientos de las técnicas de natación, ciclismo y carrera.

Review, as needed.

Para consejos e instrucciones, véase Ciclismo.

Para consejos e instrucciones, véase Ciclismo - Avanzado.

Para consejos e instrucciones, véase Natación I.

Para consejos e instrucciones, véase [[AY Honors/Swimming - Advanced Beginner/es|]].

Para consejos e instrucciones, véase Natación II.

Para consejos e instrucciones, véase Natación III.

Para consejos e instrucciones, véase Natación III - Avanzado.

It is outside the scope of this answer key to tell you how to run properly other than to say you need to work up your endurance over time by training.

5

Competir en las tres fases de un evento de triatlón reconocido ya sea individualmente o como un miembro del equipo, donde el triatlón sea similar a:

5a

Natación de 500 metros

• That's 546 yards (or so, for the non-metric folks).

5b

Ciclismo de 15 kilómetros

• That's 9.32 miles (for the non-metric folks).

5c

Carrera de 10 kilómetros

• That's 6.21 miles (for the non-metric folks).

5d

Dentro de 4.5 horas

• YOU can do it!

There are several types/distances in triathlons:

• The shortest is a sprint which has a 1/2-mile swim, 15-mile ride, 3.1-mile run. (800-m swim, 24.1-km ride, 5-km run)
• The next is Olympic distance with a 1-mile swim, 30-mile ride, 6-mile run. (1600-m swim, 48.2k-m ride, 10-km run)
• Half-ironman.
• Hawaii's famous (and grueling) Ironman^TM with a 2.4-mile swim, 112-mile ride, 26.2-mile run. (3862-m swim, 180-km ride, 42.195-km run)
• Invercargill New Zealand's Wai Tri gets competitors from all over NZ. Triathlon: Kayak (5km), Mtb (15km), Run (7.8km). Check out a more detailed description in the equipment section. Duathlon: Mtb (15km), Run (7.8km). Novice / Schools : Mtb (3.9km), Run (3.9km). The distances can vary year to year.

References

• USA Triathlon