Get ready guide dunedin - Memorial Park, Mosgiel - Sanitarium Weet-Bix Kids TRYathlon

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Get ready guide dunedin - Memorial Park, Mosgiel - Sanitarium Weet-Bix Kids TRYathlon
get ready guide
        dunedin
Memorial Park, Mosgiel
   ∙Sunday 10 March 2019∙
Get ready guide dunedin - Memorial Park, Mosgiel - Sanitarium Weet-Bix Kids TRYathlon
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
Get ready guide dunedin - Memorial Park, Mosgiel - Sanitarium Weet-Bix Kids TRYathlon
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:
Get ready guide dunedin - Memorial Park, Mosgiel - Sanitarium Weet-Bix Kids TRYathlon
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
Get ready guide dunedin - Memorial Park, Mosgiel - Sanitarium Weet-Bix Kids TRYathlon
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: Sunday, 10 February . . ...................... Monday, 25 February
Standard Delivery: Wednesday, 20 February........................ Tuesday, 5 March
Thursday, Thursday, 7 March................................................ Pick up at Event

 2019                                                                                             05
Get ready guide dunedin - Memorial Park, Mosgiel - Sanitarium Weet-Bix Kids TRYathlon
WHAT TO PACK
 On the day of your TRYathlon you will need to bring the following:

    Official Event T-Shirt
                                   Swim Cap            Swimming Togs         Goggles (Optional)
    with Bib Number sticker

                              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
Get ready guide dunedin - Memorial Park, Mosgiel - Sanitarium Weet-Bix Kids TRYathlon
COURSE MAP
The Dunedin Weet-Bix Kids TRYathlon is located at Memorial Park in Mosgiel.
 The TRYathlon will begin with the swim leg in the indoor pool at Mosgiel Pools. The pool
 is 25m in length, with a depth of 0.9m in the shallow end and 1.5m in the deep end. The
 Transition area is located a short distance from the pool in Mosgiel Park. The bike leg is
       around Peter Johnstone Park, and the run leg is around Mosgiel Park itself.

                                                                                                                                                                               N

               START
                                                                              2nd Lap
                                                                            Turnaround
                                                                             (11-15yrs)

                                                        PETER
                                                        JOHNSTONE
                                                        PARK

                                 ISH
                              FIN

                                                                                                           MURRAY ST

                            MEMORIAL PARK
                                             REID AVE

                                                         OBAN ST

                                                                               NAIRN ST
   GORDON RD

                                                                                                                       STRILING ST

                                                                                             7yrs             8-10yrs                 11-15yrs

                                                                                                                                                                          LORNE ST
                                                                    Swim                                                                                     Dunedin
                                                                                             50m               100m                     150m
                                                                    Cycle                                                                                   Course Map
                                                                                             1lap               1lap                     2laps
                                                                                          (approx 4km)        (approx 4km)             (approx 8km)
                                                                    Run                                                                                   Memorial Park
                                                                                             1lap               1lap                     1lap
                                                                                          (approx 1.5km)     (approx 1.5km)           (approx 1.5km)        Mosgiel
                                                                    Kids TRYathlon                          Pre-Swim                 Mosgiel Pool
                       HARTSTRONGE AVE                                  Village    Transition                 Tent
                                                                                                                                                            Sunday
                                                                                                                                                         10 March 2019
         © 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                                                                                                                                                                 07
Get ready guide dunedin - Memorial Park, Mosgiel - Sanitarium Weet-Bix Kids TRYathlon
HOW TO GUIDE
WITH WEET-BIX GUY & WEET-BIX GIRL

 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

Videos include:
•   Checking In & Setting Up
    in Transition
•   Event Briefing
•   The Start & Pre Swim
•   Swim to Bike transition
•   The Bike leg
•   Bike to Run Transition
•   The Run leg & Finishing the TRY
•   How teams work
•   Prize Giving
•   Collecting your bike

    2019                              08
Get ready guide dunedin - Memorial Park, Mosgiel - Sanitarium Weet-Bix Kids TRYathlon
set 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                                                                                                             09
Get ready guide dunedin - Memorial Park, Mosgiel - Sanitarium Weet-Bix Kids TRYathlon
Training

   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                                                                                        010
Training 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                                                                                   011
WARMING 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                                                          012
Swim 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                                                                       013
Cycling 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                                                                                        014
Runnings 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                                                                                                                                      015
TRANSITION
                                  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                                                                     016
NUTRITION
                                      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                                                               017
SLEEP
    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                                                          018
thanks to our sponsors

                      PLATINUM PARTNERS

                       GOLD PARTNERS

 SPORTS DEVELOPMENT      MEDIA PARTNER     SILVER PARTNERS
      PARTNER

                         BRONZE PARTNERS

2019                                                         019
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