Get ready guide hamilton - University Fields, Hamilton East - Sanitarium Weet-Bix Kids TRYathlon
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get ready guide
hamilton
U n i v e r s i t y F i e l d s , H a m i lt o n E a s t
∙sunday 17 feb 2019∙
CONTENTS MY TRYATHLON COMMITMENT...................................................3 INTRODUCTION . . .......................................................................4 YOUR TRYATHLETE KIT.............................................................5 WHAT TO PACK.........................................................................6 COURSE MAP............................................................................7 HOW TO GUIDE.. ........................................................................8 SET YOUR GOALS......................................................................9 TRAINING. . ............................................................................. 10 TRAINING TIPS....................................................................... 11 WARMING UP . . ........................................................................ 12 AQUALINE SWIMMING TIPS..................................................... 13 BIKE BARN BIKING TIPS.. ........................................................ 14 ASICS RUNNINGS TIPS............................................................ 15 TRANSITION........................................................................... 16 NUTRITION. . ........................................................................... 17 SLEEP....................................................................................18 2019 02
My TRYathlon Commitment
I am doing the Weet-Bix Kids TRYathlon
On (Date) :
At (Venue):
My TRYathlon bib number is:
This will be my TRYathlon
My TRYathlon goal is:
I’m doing the TRYathlon because:
I am most looking forward to:
The best thing about TRYathlon is:
My biggest supporters are:
My friends that are doing the TRYathlon with me are:
Name:
Signed:
Date:
ons
C o n g r a t u l a t it h e
on entering s
Weet-Bix Kid
T RY a t h l o n !
The TRYathlon has been specially designed
for Kiwi kids - just like you - and it is all about
giving it a TRY and having fun.
The Weet-Bix Kids TRYathlon involves three
separate legs: swimming, biking, and running,
one after the other. Each leg varies in length
depending on how old you are.
To make sure you are
TRYathlon ready we have
prepared this Get Ready
Guide, which outlines
everything you need to You will receive an
know including: Event Day Guide, approximately
5 days out from your
• Event distances
TRYathlon which will outline:
• What to pack
• Training tips • Event day schedule
• Training plan • TRYathlete checklist
• Nutrition tips • Village map
• Parking information
• Event step by step guide
2019 04
Your tryathlete kit
Soon you will receive your TRYathlete kit from Post Haste.
It will contain the following:
Official Event Aqualine Drawstring
Participant Shirt Swim Cap Bag
Bib Number Goodies from
Stickers our sponsors
TRYATHLETE KIT DELIVERY DATE:
Your TRYathlete kit will be delivered to you by Post Haste.
Delivery dates are dependent on when you entered.
Entries received by...............................................................Delivery date
Advanced delivery: Thursday 17th January ........................ Friday, 1 February
Standard Delivery: Wednesday, 30 January . . .................. Tuesday, 12 February
Thursday 14th February. . ...................................................... Pick up at Event
2019 05
WHAT TO PACK
On the day of your TRYathlon you will need to bring the following:
Bib Number sticker on
Official Event T-Shirt Swimming Togs Goggles (Optional)
official shirt
Bike with bib sticker Helmet with bib
Towel Shorts
on handle bars sticker number
Running shoes
Medication Full water bottle Transition box
and socks
50+
Bib Numbering Sunscreen Hat
Wet Weather
If the weather is not
NAME looking great, check our
event Facebook page
before leaving home, and
listen to THE HITS for
updates.
It is very unlikely we
will cancel. The course
Spare shirt and Jersey/jacket Bike Marker
may be altered to
shoes/jandals suit conditions.
2019 06
COURSE MAP
The Hamilton Weet-Bix Kids TRYathlon is located at the
University of Waikato fields in Hamilton East.
The TRYathlon will begin with the swim leg in the outdoor pool at University of
Waikato. The pool is 50m in length, with a depth of 0.9m in the shallow end and 1.4m
in the deep end. The Transition area is located on the University of Waikato fields
a short distance from the pool. The bike leg is around the streets surrounding the
University of Waikato fields, and the run leg is around the field itself.
HILLCREST RD
ROAD ROAD
CLOSED CLOSED
Hamilton
Course Map
University of D
LER START
Waikato Grounds DA
VER
SIL Split for
2nd Lap
Sunday (11 - 15yrs)
17 February 2019
P FINIS
H
See Village Map for Zoom
RU
AK
UR
A
RD
P
N
KNIGHTON RD
7yrs 8-10yrs 11-15yrs Kids TRYathlon Pre-Swim University of
Swim Village Transition Tent Waikato Pools
50m 100m 150m PARKING
Cycle 1lap 1lap 2laps ACCESS VIA _______
(approx 4km) (approx 4km) (approx 8km)
Run
1lap 1lap 1lap
(approx 1.5km) (approx 1.5km) (approx 1.5km)
© SMC Events Ltd 2018 v1
7yrs 8-10yrs 11-15yrs
50m 100m 150m
Event 1 Lap 1 Lap 2 Laps
distance: (approx 4km) (approx 4km) (approx 8km)
1 Lap 1 Lap 1 Lap
(approx 1.5km) (approx 1.5km) (approx 1.5km)
2019 07HOW TO GUIDE
To help familiarise yourself
with what happens at the
Weet-Bix Kids TRYathlon
check out our helpful
“How To” videos at
https://tryathlon.co.nz/info
2019 08set your goals
START YOUR
IM POSSIBLE
Toyota ambassador Congratulations
on entering th
and Olympian
e Sanitarium W
What’s your go eet-Bix Kids TR
al or dream? Yathlon!
Dame Valerie Adams Setting a goal
starts with writi
Top three tips: to get you ther
how close you
e. A goal has to
are to reaching
ng it down and
be measurable
working out th
and have a tim
e steps that ar
e going
it. e frame so you
The Sanitarium know
Weet-Bix Kids
on your way to TRYathlon is th
goal setting. Pe e perfect oppo
1. Set goals to reach the fin
ish line, or may
rhaps this is yo
ur first TRYath
rtunity to get yo
u
develop your sw be you’ve done lon and your go
imming or runn a TR Yathlon before al is
2. have fun doing what The important
ing technique. and you want
to
thing to remem
you’re doing and know that
you can do it.
ber is to have
fun and enjoy
going, you’re gu Even though it following your
aranteed to ge might feel impo goals
3. be prepared to first Olympic m
edal!
t there eventu
ally. It took me
ssible, if you ke
ep
10 years to win
work for it So, write down
your biggest go
my
even win a scho al and START
ol visit from m YOUR IMPOSS
e! IBLE. You could
To get you star
ted check out
from me as we toyota.co.nz/sw
ll as Toyota At kt to view traini
hletes; Olivia Mc ng tips and ad
Good luck and Taggart, Andy vice
always try your Maloney & Josh
watch here best! Junior.
https://youtu.be/Evvs9aLjbAQ
Dame Valerie
Adams
2019 09Training
It’s a good idea to do some
training before the TRYathlon.
Following a simple training
plan will make sure that when
the event day comes around you
are well prepared and able to
enjoy the buzz of the TRY.
In the weeks leading up to the event it’s recommended
you do regular, small activities to build your fitness and
confidence. Even if you can’t start a full four weeks out,
just get started when you can.
Your Training Plan should include swimming, biking and
running as well as practicing transitioning from each activity.
Check out the Weet-Bix
Parents: Your goal should be to help
make training as much fun as possible and
TRYTr@iner Training Plan
to build your child’s fitness level to the point to help you get ready for
they can cover the distance of the swim, bike your TRYathlon.
and run comfortably. That way they will be far There are three Training Plans to choose from
more confident and prepared to complete the which you can follow exactly or use as a guide:
TRYathlon and will enjoy it so much more.
1. Beginner – recommended for 7-9 year olds
If your child is not a confident swimmer, 2. Moderate - recommended for 10 –12 year olds
cyclist or runner then make sure you spend 3. Advanced - recommended for 13 and above
some time with them in the pool, on the bike You can download all TRYTr@iner
or running together. If possible get them Training Plans here:
some lessons so they are confident about tryathlon.co.nz/training/try-trainer/
completing the TRYathlon.
2019 010Training tips
It is a good idea to practice in the clothes and gear you will
Get used to use on the day. Especially if you are not use to biking or running
your gear in your togs. Make sure you can tie your shoe laces and buckle
up your helmet too.
Get familiar Try and visit where the TRYathlon will take place so you
become familiar with the course. Practice swimming at the
with the beach or pool you will be swimming in. Run around the park
course or follow the bike course.
The highest priority should always be your safety no matter what
the activity. A safe bike, a good pair of running shoes, and always
wearing a helmet that fits is important. During training, supervision
Always put is important – especially if you are swimming. Using parks and
fields and areas apart from traffic are the safest places to practice.
safety first
If you are out training in the sun, then don’t forget to wear a hat and
apply sunscreen. It’s a good idea not to train in the heat of the day.
In the morning or after school is a good idea.
It is important to learn how to pace yourself. The TRYathlon
is not a sprint! Pacing means not using all your energy at the
beginning so you can finish strong without having to stop
Pacing because you are too tired. A good way to practice this is to
run 1 kilometer with a parent and start off slowly and then every
250 meters slowly build up and finish strongly. By learning how
to pace, you’ll have a much better day.
It’s important not to over-train your body because
Don’t Over you can become tired, injuries might even occur and you
won’t be at your best. It’s important to schedule rest days.
Train During a week’s training you should try to swim, bike, and
run at least once each week.
Have fun while you train. Turn your training into a game or plan
to train with your friends or family – it’s a lot more fun when
everyone is involved and will help keep you motivated.
Have Fun If you can’t go too far from home to train then come up with some
creative ways to get your training in, like running around the house
for 5 minutes. Remember that even playing or running around with
friends, or going biking together as a family still counts.
2019 011WARMING UP
o Start with a short warm-up, such
Don’t forgetut as walking or jogging in place
stretch yo ryou or even some dancing to your
e
muscles befoerrcise favourite song. When you finish
begin to ex pare
training for the day, cool down
and stretch again to help your
to h e l p p r e n d muscles recover.
your body a ry.
prevent inju When stretching it is a good idea
to stretch the spine first and then
move from the upper to the lower
body. Hold each stretch for 20 to 30
seconds at the point of tension or
tightness—not pain—and repeat a
few times (switching legs and arms as
needed). Do not bounce in the stretch,
and don’t forget to breathe.
If your child has an injury consult
a physiotherapist to determine
the safest and most effective
ways to stretch.
2019 012Swim Tips
1. Have a good pair of goggles that
are comfortable and don’t leak.
2. Make sure you practice the
distance you need to swim in
the TRYathlon in training.
3. Practice swimming where your CHOOSING THE RIGHT
TRYathlon is being held – if it’s GOGGLES FOR YOU:
a beach, practice swimming in
the sea. Make sure they are the right
size for your face.
4. Always try and pace yourself.
Alternatively, if you place the
5. Practice your freestyle or an goggles on with strap around your
easy breaststroke. head, and pinch the nose piece,
you should feel the suction around
6. Make sure you have some fun the eye pieces. This will ensure no
when you are training – go for pesky water gets in.
a 5 or 10 minute swim then play
Comfortable – you’ll thank us
for 30 minutes. around that first buoy!
7. Remember if you are ever in the Cool colour (it makes you go faster)
water and start to panic all you
need to do is roll onto your back
and float, and if in a pool, just
grab onto the lane rope and only
swim if you are supervised by
an adult or lifeguard.
2019 013Cycling Tips
Purchase your bike from Don’t forget your gear -
a trusted bike store - It will Take a water bottle and make
ensure the bike is fitted and set sure you wear sunscreen.
up correctly plus pre checked to Don’t overload yourself with
provide endless fun! heavy items that could affect
your balance.
Find the right size bike - Getting
the bike which is the right fit is Pace yourself - Don’t start
crucial to your safety. Bikes that off your ride too fast or you
are too large, can prevent you will tire yourself. Try to keep a
from touching the ground and consistent pace throughout.
hands from reaching the hand
brakes. Bikes that are too small, Be careful - Always follow
on the other hand, force you the road rules and keep to the
to pedal awkwardly! left hand side of the road. If
possible practice where there
Use your head – wear a is not a lot of traffic. Keep an
helmet - Riding a bike is fun for eye on the road ahead of you
all ages, but as with anything, and watch out for other cyclists
safety must always come first. and road users.
You must ALWAYS wear your
helmet when riding.So practice Get your bike checked -
Your bike needs to be kept in
putting in on and taking it off.
good condition. If you are
Your helmet must fit properly Bike Barn
entering the TRYathlon stores offer
and comfortably. You don’t a
it’s a good idea (and we
want it too small or too big.
The helmet straps must be strongly recommend) free bike
tight. A good test is putting two you get your bike and check
helmet checked prior
fingers above the eyebrows.
to the event. A list of Bike
The top of the helmet should Barn stores can
be found on the we
be touching the top finger. bsite
www.bikebarn.co.n
Check this every time you ride. z
2019 014Runnings Tips
ASICS
If you haven’t done a lot of running ’’ RUNNING TIPS ’’
then start off on a small run, Make sure the shoes fit well – Pace yourself. Don’t run
around the block or one they shouldn’t be too tight or
too loose, they should give
too fast at the start or you
might get a stitch. Then
lap of the park or school field your feet the perfect hug. you can finish strong.
and then slowly build up.
Richie
’’ Katrina
’’
You will be surprised at how
quickly you improve.
1. Train with others to make it more
fun. The time always goes faster
Visit: asicsnz.co.nz/kidstry
when you have someone to talk to!
2. Mix it up – don’t do the same run
all the time, find some new routes,
find some stairs to run up, or do Finding the right shoe for you:
some sprints. 1. Make sure the shoes fit well – they
3. Pace yourself. Don’t run too fast at shouldn’t be too tight or too loose, they
the start or you might get a stitch. should give your feet the perfect hug.
4. Always keep yourself hydrated, 2. Get the correct support your feet
before, during and after your run. need – does your foot roll inward or
5. If you do get a ‘stitch’, slow down or outward when running? To find out make
walk for a bit, take long breaths, and sure you are fitted by a sales assistant
place a hand on the area that is sore. and have your foot checked. Getting the
right support will help you protect your
6. Have a positive mind set – there feet and stay safe when enjoying your run.
may be times when you feel it’s too
hard, prepare yourself with positive 3. Make sure they are comfortable –
thoughts and self-talk to help you really concentrate on how your feet
get through it. feel before you buy them. Is your toe
pushing up against the shoe, or your
7. For example:“I am, I can, I will” heel rubbing at the back?
and “breathe, believe, achieve”.
You want to make sure you are
8. Most of all have FUN! comfortable, so you can relax and
enjoy your TRYathlon!
2019 015TRANSITION
It is important to practice the
transition beforehand, so you are
prepared on the day.
Not only is it good to practice getting
r
amilia
changed into the right clothing and
u n f putting on the right equipment for
o st lon
The m of TRYath on the next leg but it is also good to get
part i
e t r ansit his your body used to doing another
i s t h n l e g s . T to activity straight away as it uses different
ee d
betw e you nee ike muscles. Sometimes when you hop off
e r b
i s w h m s w i m to . b e
your bike and start running your legs
o can feel a bit like jelly!
go fr ike to run day.
and b ed on the You could practice your transition
r
prepa
by biking for a few minutes and then
go straight into running from the bike.
For the swim to bike you could try this at
the swimming pool or beach or you could
even try this at home, by running around
under the sprinkler, drying yourself and
then putting your biking clothes on.
You should get used to drying yourself,
putting your shoes and helmet on and
getting on and off your bike.
Practicing the transitions will
improve the chances that it will all
go smoothly on the day.
2019 016NUTRITION
Healthy eating will
help make sure that
you have the energy
you need to train.
Eating wholegrains like Weet-Bix and lots
of yummy fresh fruits, like Pick Mee apples,
and vegetables will give your body the
nutrients and energy it needs. They also have
lots of vitamins and minerals that your body
needs to be strong and healthy.
Stay away from foods that are high in fat, salt and
sugar; these foods usually don’t have a lot of nutrients.
As you train, make sure to drink plenty of water.
Your body needs fluids to work well, so you need
to avoid getting dehydrated.
For some great breakfast ideas check
out the Better Brekkie recipes on the
Weet-Bix website at weetbix.co.nz
2019 017SLEEP
Getting enough
sleep is one important
thing you need to do,
especially if you are
doing more physical
activity than you
are used to.
Sleep gives your
body time to recover,
conserve energy,
and repair the
muscles worked
during exercise.
It will also give you
more time to dream
about crossing the finish
line, with everyone cheering
you on, and receiving your
medal from one of
New Zealand’s top
sporting stars!
2019 018thanks to our sponsors
PLATINUM PARTNERS
GOLD PARTNERS
SILVER PARTNERS BRONZE PARTNERS
SPORTS DEVELOPMENT MEDIA PARTNER
PARTNER
2019 019You can also read
