Jim Martin of Sidney

Jim Martin of Sidney

Any bike will do for triathlon

You may think that you have to own an expensive triathlon bike to do a triathlon. Wrong! As long as your bike is in good running order you can enter any triathlon.

Editor’s Note This is fourth in a series of how to run a triathlon leading up to the June 10 Mr. T’s Kids of Steel event.

By Brian Travelbea

For The Morning Star

You may think that you have to own an expensive triathlon bike to do a triathlon.  Wrong!  As long as your bike is in good running order you can enter any triathlon.

Mountain bikes, BMX and single speed are acceptable. Yes, you can use your training wheels. The easiest way to make sure that all is well with your bike is to clean it.   You can see if anything is broken or needs to be replaced. Tires should be pumped to the desired pressure and everything secure.  It is a good idea to take your bike for a safety check at your local bike shop.

The most important part of the equipment is your helmet.  It must be CSA approved.  Has it been dropped?  It could be cracked and need to be replaced.  It will be a very fine hairline crack on the inside of the helmet. Racing pedals with clip shoes are optional for adults only.

By now you will have ridden your bike enough to toughen up your butt or at least make it  tolerable for sitting on the seat for 30 minutes. The longest bike training session will be in Weeks 10 and 11. You will be riding for 75 minutes at that time.  I also encourage all athletes to ride the bike course for Mr. T’s Triathlon from Week 8 on.  This will give you a good indication on what to expect on race day.  Check out the maps on the website.  vernonkostri.ws

Technique: Pedalling is done pulling up with your hamstrings with one leg while the other leg is pressing down using the quad muscle and therefore making circles. Try doing this technique with one leg on a flat area.

16yrs & Adults:

Swim – 1x week – 3x25m (breaststroke/backstroke/freestyle) 25m/each 4x50m  – Rest /30sec after each 50m 1x100m                                 Cool down  2x25m breaststroke & backstroke.

Bike – 1x week – 30 min  – non stop. Easy hills.

Run – 1x week  2x  (1 min walk/1 min run  –  1 min walk/2 min run –  1 min walk/3 min run). Cool down – 3 min Walk.

12-15yrs:

Swim – 1x week warm up – 2x25m (breaststroke/backstroke/freestyle) 25m/each; 4x25m one stroke freestyle – 2x 100m – Rest 30sec/each;  Cool down 2x 25m breaststroke & backstroke.

Bike – 1x week – 30 min – non stop  with one good hill climb  /stretch after your ride.

Run – 1x week – Warm up 3 min easy run/1 min walk/3 min easy run; 3x5min run/1 min walk.

8-11yrs:

Swim – 1x week warm up –  2x25m kicking; 4x 1/2 the pool length freestyle –   Rest 30sec/each; 2x 25m freestyle – rest 30sec/each; cool down – play basketball.

Bike – 1x week – continuous ride for 20 min/small hills are OK/ Run 1x week – Run between 2 telephone poles/walk 1/run 4 poles/walk 1 Repeat 3x ; Easy run or fast walk for 3 min.

6-7yrs:

Swim – 1x week; use goggles and blow bubbles under the water.

Bike – 1 x week – ride the loop at Polson Park.

Run –  Run with your parents around the track at Polson Park.