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R5 Triathlon

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Aim: To train for and complete a triathlon. Taken from the BB seniors Challenge Plus Pro Pack, Recreation Project R-5


Taster 1
Bleep Test CD
CD player
Exercise bike with computer
Rowing machine with computer
Record sheet and pen
Stop watch

Taster 2
• Swim wear
• Towel

Taster 3
• Bike
• Repair kit
• First aid kit
• Food
• Drink
• Appropriate clothing and footwear

Taster 4
• Stop watch
• Running clothes
• Map
• Water bottle

Christian Faith

• Trainers
• Running clothes
• Swim wear
• Cycling clothes
• Bike
• Water bottle


Taster 1 - Iron Man

Aim: To complete an indoor triathlon to improve levels of fitness.

Complete the following exercise as part of an indoor triathlon:

• Complete the exercises in a cycle so they are completed one after the other with a short break in between.
• Repeat the exercise on two further weeks to improve results.

Rowing Machine:
Using a computerised rowing machine see how far you can travel in 5 minutes. Record the distance.

Bleep Test:
The Bleep Test (sometimes known as the multi-stage fitness test) involves running continuously between two points that are preferably 15 metres apart. These runs are synchronised with a CD, which plays bleeps at set intervals. As the test proceeds, the interval between each successive bleep reduces, forcing the athlete to increase velocity over the course of the test, until it is impossible to keep in sync with the recording.

The recording is typically structured into 23 levels’, each of which lasts 60 seconds. Usually, the initial intervals of bleeps require a speed at the start of 8.5 km/h, which increases by 0.Sknvn with each level. The progression from one level to the next is signalled by 3 rapid bleeps. The highest level attained before failing to keep up is recorded as the score for that test.

• Instruct the group to stand at one end of the hall (the length of the hall will be specified on the CD but normally needs to be approximately 15m long).
• Start the CD which will provide all necessary instructions.
• You will be instructed to run up and down the hall in time with the bleeps on the CD.
• If you fail to complete three lengths in a row in the necessary time they must leave the exercise.
• Record the level that you leave the exercise.
• The exercise will last approximately 20 minutes including recovery time.

Exercise Bike:
Using a computerised exercised bike see how far you can travel in 5 minutes. Record the distance.

Get hold of rowing and cycling machines.

Tips / Advice:
Try asking people in your Church to borrow any of the necessary equipment.

Safety Issues I Risk Assessment:
• Use the equipment in accordance with their instructions.
• Remember when the machinery is not used property it can be dangerous.
• Provide a constant supply of water throughout the exercises.
• Keep an eye on the participants and withdraw any member who shows signs of excessive fatigue.

Taster 2 - Swimming

Aim: To improve levels of swimming fitness.

Find the nearest swimming pool and see how many lengths you can do in 20 minutes. Choose a pool that has sessions to swim lengths, rather than a pool that has lots of slides etc.

Safety Issues / Risk Assessment:
Ensure that you only swim at a supervised swimming pool.

Taster 3 - Cycling

Aim: To complete a bike ride

Arrange a day’s bike ride. You could tie it in with a visit to an attraction. Go to www.bikeforall.net to search for a local cycle route.

Think about:
• Where will you ride?
• How far will you travel?
• Have you planned your route?
• What kit do you need?
• How will you get the bikes to the start of the route?

Tips / Advice:
‘ Stick to cycle routes.

Safety Issues / Risk Assessment:
• Make sure there is a suitably qualified leader on the trip.
• Ensure you have adequate kit for emergencies.
• Don’t cycle on main roads.

Taster 4 - Running

Aim: To plan and complete a short run.

Complete Taster 2 Outdoor Run Training” in the Half Marathon topic.

Christian Faith - Weaknesses

Aim: To see the value of working on our weaknesses

Everyone’s got weaknesses. Perhaps you’re good at swimming but can’t run very well. Maybe you get easily frustrated or angry if someone is better than you. There are three things that you can do when your confronted with your own weaknesses:

1. Ignore them.
2. Recognise them, but don’t do anything.
3. Work on them over a period of time and change,

Think about:
• Which of the triathlon disciplines are you weakest at? It’s easy to just focus on what we are good at because it is a secure place to be. However you can’t get away with this in triathlon.
• What do you need to do to complete a triathlon? Work on all the phases, but work especially hard on your weakest areas and be willing to accept criticism.

The story of Zacchaeus (Luke 19:1-10) tells how when Jesus met him he wanted to help him. He didn’t run in the opposite direction, but wanted to help him change. Whether it’s swimming, cheating in sport or a bad temper, Jesus can help us overcome our weaknesses.

Read 2 Corinthians 12:9
Think about:
• Does this mean that we should just accept our weaknesses? No, it is only when we humbly fall on our knees that we begin to fully rely on God rather than on ourselves.
• What are some possible weak areas in your life? e.g. temper
• What can we do about our weak areas?
1. Identify them
2. Ask for help and work on them
3. Be accountable to someone
4. Ask God to help change us

• Do you automatically give up when you find something hard?
• Do you welcome criticism and help it to improve yourself?
• What areas do you want to improve in your life?
• What can you do to change?

Pray that you will fully rely on God to change those areas of your life that you are not happy with.

Project - Triathlon

Aim: To successfully complete and prepare for a triathlon

Project Description:
A triathlon is an endurance sports event consisting of swimming, cycling and running over various distances. As a result, it is important to be good in all of these activities, and to race each stage in a way that preserves energy and endurance for subsequent stages. These events are placed back-to-back in immediate sequence and a competitor’s official time includes the time required to transition” between the individual legs of the race, including any time necessary for changing clothes, shoes and equipment.

1.) The Swim Section
Often considered to be the scariest of the three disciplines. Your training sessions should try to make the distance that you are going to compete. For a sprint distance this can be between 400m and 750m. Don’t worry if you cant complete the distance just yet. Make a note of how far you can swim and the time that it takes you. The next time that you train aim to swim a little further and longer. By doing this regularly you will soon find that your swimming improves.

• Relax, don't rush your stroke. Try to go slower and perfect your technique rather than trying to be as fast as you can. It will help you as you emerge from the water also. If you are too exhausted after the swim you will not perform well on the bike or the run.
• Most open water Triathlons in Great Britain require a wetsuit to be worn. Try the wetsuit before the day of the event as they can feel tight and restrict your breathing.
• Start by swimming continuously for 20 minutes. Count how many lengths you manage to do and work out the distance you have covered. If it is not the distance of the race aim to improve by 2 lengths per week until you have covered 200m more than the race distance.

2.) The Bike Section
This is the longest discipline and most novices under prepare for it.

• Make sure that the bike is in good working order.
• You must wear a helmet during the bike section of a triathlon so make sure that it is comfortable and tight fining.
• Build up to two to three rides per week of up to one hour.

3.) The Run Section
This is normally seen as the easiest part, but after a swim and a bike ride you won’t be surprised to hear that the run can be very hard. Build your running mileage up gradually. Start with walking for one minute and jogging for one minute. [very week try to increase the time that you do. If you are more confident about your running ability then run continuously for 30 — 45 minutes. You could also try intervals. Jog for one minute and run hard for one minute and repeat until you have completed 30 minutes.

• Try to practise running after you have been cycling or combining cycling with runs. This will help get you used to running after the bike leg and will provide you with a great workout.
• The week before the day of your race start to taper the sessions down.
• If you feel tired it is important to take a day off.

Tips / Advice:
• Only complete this task under the instruction of an experienced and qualified triathlete and coach.
• Only take part in official races, do not create your own.
• Leave plenty of time prior to a race to prepare.
• The most important component of any training programme is rest, so that the body is able to adapt to training. Inadequate rest can result in excessive fatigue, loss of motivation and at worst, injury.

Safety Issues / Risk Assessment:
• Make sure that you have trained properly in the build up to the event.
• Drink plenty of water to keep yourself hydrated.
• Wear appropriate clothing and footwear.

For full details see the BB seniors Challenge Plus Pro Pack, Recreation Project R-5


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