Youth Coaching & Training
Guidelines
If you are new to the sport of triathlon here are a few simple guidleines to get you started.
1. Focus on swimming, especially if you don't have a swimming background. Ideally, you want to join a swimming club and stay in a swim squad as long as you can.
2. Focus on skill development rather then the amount of training you do. This means having a good swim coach who can identify the technical areas you need to work on, learning how to pedal efficiently and handle a bike, and regularly doing running drills.
3. Make sure you get enough rest and recovery so you avoid injury and illness. Conisistent training is the long-term key to success.
4. Work on your core strength (abdominal strength) as this can help provide stability and prevent injury.
5. Make sure most of your training is easy (aerobic) as this will help build your endurance.
6. Maintain a healthy diet and stay hydrated (drink water before, during, and after training).
7. Stay enthusiastic. If training becomes a chore you are probably overdoing it and need a rest.
8. Get plenty of sleep.
9. Run on trails or on fields when you can to redice the risk of 'impact' injuries.
10. Make sure your running shoes are providing you with the support and cushioning you need.
11. Work on your flexibility if you are tight in certain areas (e.g., shoulders, hamstrings, quadriceps). However, note that some people are hyperflexible and stretching can increase joint instability.
Coaching
To find out more about coaches who may be able to assist you in your region please go to: www.triathlon.org.nz/resources/coaching. If you or your parents contact a potential coach ask them what experience they have with coaching youth triathletes, and if they will be able to watch you train and race.
LTAD (Long-Term Athlete Development)
Tri NZ supports youth coaches adopting a long-term approach to athlete development (LTAD). It is widely recognised that certain qualities (e.g., skill development) should be emphasised at different times during a young person's journey to maturation.
To download an overview of the age-associated developmental 'windows' for training specific qualities for girls and boys click HERE.
Sample Programme
In broad terms, beginner youth triathletes can safely train 3 x per week in swimming, cycling, and running, respectively, with at least one day off completely each week. This means training 7-9 times a week (you might have one session a week where you run immediately after a cycle, and one session where you swim, bike, and run with a very brief transition between each.The following generic programme shows you how to prepare for a sprint distance triathlon (750m swim/20km bike/5km run). It will need to be adapted to suit your needs, experience and event.
To view an 8-week Beginner Youth Programme for a Sprint Distance Triathlon (e.g., National Schools Champs) click HERE. The resources highlighted in the programme are available below under Resources.
How to Write a Triathlon Programme
If you want to write your own triathlon programme, use the resource below developed by Tri NZ accredited coach Silas Cullen.
To download How to Write a Triathlon Programme click HERE
Resources
To download the Tri NZ Youth Triathlete Pathway click HERE
To download the National Association (USA) for Sport and Physical Recreation Position Statement on Guidleines for Participation in Youth Programmes click HERE
To download The path to greatness click HERE
To download Technique Drills for Running click HERE
To download Running Drills click HERE
To download Top Tips for Transitions click HERE
To download Individual Disciplines Swimming click HERE
To download ACC SportSmart Coaches Kit click HERE
To download Pre-Race Checklist click HERE
To download Triathlon - Eating For Your Sport click HERE
To download Top Tips for Open Water Swimming click HERE
To download Recommended Race Distances for Youth Triathletes click HERE
To download Injuries, Stretching, and Core Strength by Hayleigh Niterl click HERE
To download Guidelines for Participation in Youth Sport Programs: Specialization Versus Multiple-Sport Participation (National Association for Sport and Physical Education Position Statement) click HERE
To download Swim Basics click HERE
Cycling Resources
To download Basic Bike Set-Up click HERE
To download Bike Handling click HERE
To download Cornering Like a Pro click HERE
To download The Rules of Road Cycling click HERE
To download Tips to Riding in the Winter click HERE
To download A Quick Bike Check Up click HERE
Other Useful Website Resources
www.swimming.ca/ltad - Swimming Canada's Long Term Athlete Development Strategy
http://en.wikipedia.org/wiki/Triathlon
