ORIENTATION
Information Sessions

For the Parents:
We encourage all parents/guardians to attend an information session, have questions answered and meet the Race Director.

The information sessions will include a video presentation.

This is a great way to become more knowledgeable and comfortable with the race.  The Information Sessions are:

• Monday April 7th, 2008 - 7:00pm
  At Broad Rock Middle School Library   

For the Children:
Information Session for the children are coming to the following schools.  Along with a video presentation there will be a question and answer period.  Don't see your school?  Call or email us to see if something can be scheduled.

Matunuck Elementary School - January 10, 2008 at 7:00pm
West Kingstown Elementary School - TBD
Peacedale Elementary School - TBD
Wakefield Elementary School - TBD
Curtis Corner Middle School - TBD
Broad Rock Middle School - TBD
Pier Middle School - Wednesday, April 9th - Health Fair
South Kingstown High School - TBD

Orientation Sessions
We encourage all parents/guardians and athletes to attend one of four pre-event orientation sessions. These sessions will be held just outside the main pool entrance, in the YMCA lobby.  Here, you will get a chance to preview the course and have any last minute questions or concerns answered.

Two Sessions will be held:

• Friday, May 23 - 6:00pm

• Saturday, May 24 - 9:00am

Training Preparation and Tips:
Parents, not sure how to get your kids into shape for the triathlon.  Come to some of our group practice sessions.  We will be scheduling youth specific triathlon training sessions for biking and running in
April 2008. 

Swim coaching sessions at the South county YMCA will run from
April 21st  - May 25th.  These are great times for the kids to tackle the swim portion of the race.  This is a great opportunity as we have the pool to ourselves, along with the YMCA coaches. 
It's $40 for the 5 sessions

Ages 5-8: Fridays 4-4:45pm
Ages 9-12: Mondays 4-4:45pm
Ages 13-15: Tuesdays 5:45-6:30pm

Sign-up at the YMCA

BIKING/RUNNING SESSIONS
The following biking and running sessions are being offered and will take place at Broad Rock Middle School.  Sessions will last approximately an hour and a half, and will take place rain or shine..  No need to sign-up - just show-up ready to bike and run and have fun!! Please do not drop off your kids!!

We will run biking and running at the same time - so please make sure that the kids are ready for both.  If it rains, we will head into the BRMS gym - but there will be no biking.

Biking/Running Sessions:
Tuesday May 13th at 4:00pm
Sunday May 18th at 9:00am

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For those athletes interested in preparing for the triathlon, try these tips:

In April: Try to swim at the YMCA or another pool 1 - 2 times.
Get comfortable in the water and swim the length of the pool. 
Use a kickboard or noodle if necessary.

Try to ride your bike 10 - 15 minutes at least 1 - 2 times during the month. 

Try to run for 10 - 15 minutes at least 1 - 2 times during the month.

In May: Increase your biking to 15 - 20 minutes, 2 - 3 times during the month.  Increase your running to 15 - 20 minutes, 2 - 3 times during the month.

******A little preparation will help your child enjoy the race and minimize injuries.  The more prepared your child is, the more enjoyable the race will be.

Need help with your bike and run?  Try one of our group training sessions for even more practice, to increase your stamina, build strength and help your child to be prepared.

Swim Lessons:
Need help with your swim? You can get expert coaching on swimming by attending the following SUPERKids swim sessions at the YMCA. 

The children will be broken up into groups by ability and taught by experienced swim instructors. These group classes will be progressive to help build endurance, technique, and confidence.
It is important to attend each class that you register for.

Private Swim lessons:  Are also available upon request. Individual lessons are taught one-on-one, and are sole in packages of 1, 4, or 7.  Prices: (Member/Program Member): 1 ($25/$50), 4 ($90/$175), and 7 ($150/$300)

2 Sessions are available:

March 17^th – April 13^th:  4 classes
                                       $32 member & non-member
April 21^st – May 25^th:       5 classes
                                       $40 member & non-member

Swim Times
Ages 5-8:  Fridays 4-4:45pm
Ages 9-12:  Mondays 4-4:45pm
Ages 13-15: Tuesdays 5:45-6:30

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	WEEK 1	WEEK 2	WEEK 3	WEEK 4	WEEK 5	WEEK 6
DAY 1	Swim 300 yards	Swim 400 yards	Swim 300 yards	Swim 500 yards	Swim 300 yards	Swim 300 yards
DAY 2	Bike 30 minutes	Bike 30 minutes	Bike 45 minutes	Bike 40 minutes	Bike 45 minutes	Bike 30 minutes
	Run 10 minutes	Run 10 minutes	Run 10 minutes	Run 12 minutes	Run 15 minutes	Run 10 minutes
DAY 3	Run 10 minutes	Run 12 minutes	Run 12 minutes	Run 10 minutes	Bike 40 minutes	Run 10 minutes
DAY 4	Swim 300 yards	Swim 500 yards	Swim 500 yards	Swim 400 yards	Swim 400 yards	Bike 30 minutes
			Run 15 minutes	Run 15 minutes	Run 15 minutes
DAY 5	Rest	Rest	Rest	Rest	Rest	Swim 300 yards
DAY 6	Bike 30 minutes	Bike 30 minutes	Bike 40 minutes	Bike 30 minutes	Bike 35 minutes	Rest
	Run 10 minutes	Run 10 minutes	Transition	Transition	Transition
			Run 10 minutes	Run 20 minutes	Run 15 minutes
DAY 7	Bike 40 minutes	Bike 30 minutes	Bike 30 minutes	Bike 45 minutes	Bike 30 minutes	RACE DAY!

Tailor this program to meet your child's needs.  This is a guideline and a suggestion.  Use your judgment to keep your child interested, happy and enjoying the training.  Over training isn't fun for anyone!  

Training Tips ·         Safety First!  Watch out for traffic on the bike and run and always yield to vehicles. ·         Ride with your parent or guardian until you are comfortable on the bike. ·         This is a basic six week training plan meant to prepare you for that first race and to finish strong with a smile on your face!  By starting the first week of April you will be more than ready for SUPERKids. ·         Of note, week #6 is an easy week to allow your body to rest heading into that first race. ·         Sessions are measured by time and not distance for the bike and run and will exceed what you will be doing at SUPERKids.  When you get to the starting line you will be confident that you’ve already covered the race distance and then some in training. ·         With swimming as your strength this training plan focuses on the bike and run to maximize your training efforts and get you ready for your first triathlon ·         If you can do more, concentrate on your weakest discipline by adding time to the days activity but do not increase more than 10% per session.  However, do not overdo it and listen to your body as it will tell you if you’re pushing too hard. ·         If this training plan is too difficult, especially the biking and running,, then  reduce the duration’s by half and re-evaluate. ·         Remember, you can shift days and workouts to fit your personal schedule but it is important to maintain the frequency of your overall workouts. ·         Get into the habit of tracking your workouts in a log book.  A simple spiral bound notebook works fine, and you should track at a minimum the following: ·         Date and time of workout ·         Weather conditions at time of workout ·         What discipline(s) you did and how long were the workouts ·         Rate of perceived exertion (RPE), ie; intensity of the workout and you felt at the end. (examples:  “moderate workout”, “intense workout” & “I was very tired at the end”,  “felt great”, etc.). ·         Any other information you feel is beneficial to track your workouts and progress. ·         Your rest day can be whichever day of the week you want.  As an example, if it is Sunday, then your first workout day would be Monday and per the training plan it would be “Day 6”. ·         Training sessions with a “Transition” between bike and run are meant to work on your transition skills.  You should approach these sessions as follows: ·         Set up your transition area in the garage, back patio or an area around home that is easily accessible for both biking and running. ·         For these training sessions wear clothing that you will actually race in ·         To simulate the swim, jog down to the corner and back to get your heart rate above normal and then do a few push ups to get your arms in on the action.  Now hose yourself down to get nice and wet and you are ready to immediately start the training session. ·         Jog from the hose to your transition area, get your bike gear on and head out on the ride. ·         Upon completion of the bike portion of the training session head back to transition, get your running gear on and head out on the run. ·        Yep, the neighbors may think you are goofy if they see you doing this… but who cares! REMEMBER, Above All Else . . . . . .  HAVE FUN!