Youth Triathlon Practice Plan
Team: Recreational Youth Triathlon Date: 7/21/2017 Time: 10:00AM-11:30AM Location: deKoevand Park Littleton, Colorado 80121
Age: Youth (9-13)
Time of Season: 3rd Week of Practices
Number of Coaches: 2 coaches
Number of Athletes: 10
Time: 90 minutes
Equipment Needed:
Key to Pool
Stopwatch
T-Shirt and running shorts.
11 kickboards
Each athlete is required to bring their own equipment:
Swimsuit
Towel
Bike
Helmet
Socks
Running Shoes
Safety Notes: All participants are required to have the proficient ability to swim at least 100m and bike without training wheels.
Coaches are required to be certified in CPR/First Aid. Lifeguards on staff. Athletes must be supervised always. Have coaches ride and run with the
kids to prevent athletes getting lost. Everyone, including coaches MUST wear a helmet whenever riding a bike.
Program Philosophy: Provide an opportunity for young athletes to learn about triathlons through practices.
Practice Goal: Focus on fundamentals of swimming. Increase endurance through the participation in all 3 disciplines in one practice. Practice good
transitions to be more efficient and reduce time.
New Skills: Learn how to set up transition stations for a faster and easier transition between disciplines.
Pool
Meeting Location and Warm
Up
WARM-UP: The warm up will be performed outside on the grass field.
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Work on running form and 10 meters, out and back N/A
High Knees 10:00-
the actions needed to run
10:02
efficiently
Work on running form and 10 meters, out and back N/A
Butt Kicks 10:02-
the actions needed to run
10:04
efficiently
A-Skips 10:04- Work on plyometric action to 10 meters out N/A
10:07 improve muscular action
B-Skips 10:07- Work on plyometric action to 10 meters back N/A
10:11 improve muscular action
Increase flexibility of arms in 10 rotations forward, 10 N/A
Arm Circles 10:11- the action like freestyle rotations backward.
10:13 swimming Count out loud with athletes
1-15
Improve flexibility of Both feet, right over left, left N/A
Reach Toes 10:13- hamstrings and lower back over right.
10:16 Count out loud with athletes
1-15
Arm Crosses 10:16- Stretch arms to reduce fatigue Right arm, left arm. N/A
10:18 while swimming Count out loud with athletes
1-15
NEW SKILL: TRIATHLON TRANSITIONS
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Learn the most efficient way Demonstrate where to set up Swimsuit
to move from each discipline your bike and how to get dry Bike
Teach the new skill of transitioning to the next. This saves time and dressed as fast as Helmet
between each discipline. Have everyone and energy. Focus on drying possible. Towel
take off their shoes and socks. Time the 10:18- the feet and “rolling the Cues: Socks
athletes to measure how fast they can 10:25 socks” so they can be put on Roll your socks Shoes
transition. easier. Running with the bike Pre-tie the shoes
for a faster start to the biking Dry the feet
discipline. Run with your bike
TRANSITION
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Put away bikes and get ready Provide time for athletes to Key to Pool
for swimming. get in water and take off any
Walk from outside to pool area 10:25- clothing.
10:32 Have one coach lead the
group to the pool while the
other supervises the bikes.
SWIMMING: Athletes will split up into 2 lanes, 5 in each lane.
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Kicking with kickboard. Increase the skill of kicking 2 lengths of pool. Swimsuits
When the first athlete reaches the first 10:32- Pool
set of flags the next athlete will start. 10:37 Kickboards
Kicking with arm strokes on kickboard. Work on learning proper 2 lengths of pool. Swimsuits
When the first athlete reaches the first 10:37- form for arms. Pool
set of flags the next athlete will start. 10:42 Kickboards
Practice Freestyle. Bring together all the parts to 4 lengths of pool. Swimsuits
When the first athlete reaches the first improve the skill. Cues: Pool
set of flags the next athlete will start. 10:42- 2 strokes, breathe
Modifications: If one athlete is less 10:50
skilled, have them on the side with the
wall for support.
Diagram of Pool
TRANSITION
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Apply what was learned with the new Dry off and retrieve bikes for Provide athletes time to dry Towel
skill. Time the athletes and give the next discipline off and get dressed to prepare Socks
10:50-
feedback on what they can do to for the biking. Walk the bikes Shoes
11:00
improve their transition time. to the route.
BIKING: All athletes will bike together in a group.
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Work on pacing for an entire Have one coach lead the Bikes
Biking mile. group and one bring up the Helmets
Modifications : Some athletes will try back. Socks
11:00-
and push the pace, do not let them past Cues: Shoes
11:04
the leading coach. Stay on the right Shirts (optional for boys.)
Athletes will remain in their
swimsuits
Route for Biking Mile
TRANSITION
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Get off bikes and remove Cues: Bikes
Apply what was learned with the new helmets to prepare for Jump off the bike Helmets
skill. Time the athletes and give running. Shoes
11:04-
feedback on what they can do to Socks
11:06
improve their transition time. Shirts (optional for boys).
Athletes will remain in their
swimsuits
RUNNING: All athletes will run together in a group.
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Work on endurance for a mile One coach will again lead the Shoes
Running run. Focus on form and group while the other brings Socks
Modifications : Be prepared for athletes maintaining a steady pace. up the back. Focus on Shirts (optional for boys).
11:06-
to begin walking and encourage them to This is important for a running form and efficiency. Athletes will remain in their
11:20
continue running. triathlon because it is the last Cues: swimsuits
event. Pump the arms
Hills are our friends
Route for Running Mile
(Run in opposite direction of biking mile)
COOLDOWN/GAME
ACTIVITIES TIME PURPOSE COACHING POINTS EQUIPMENT NEEDED
Have fun while cooling down Socks
11 :20-
Tag Shoes
11 :30
Shirts optional for boys.
Coaches will select one athlete to be « IT » and they will tag others who will join in tagging. Play 1-3 games.
Full Map of Routes (For coach reference)
NOTES:
Expect parents to want to watch and stay with you during practice.
o The triathlon is a tough event and parents might want to make sure their child is ok.
15 minutes allocated for a mile is a rough estimate, it is almost guaranteed that an athlete will become tired and walk.
Understand that these athletes are still very young so doing a large amount of highly intense activities will not be beneficial.
Encourage interactions with the other athletes, allow the athletes to get to know their fellow athletes.
