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Things that makes you a better swimmer

  1. Three of the most important components of swimming are: technique, technique, technique.
  2. Learn to balance, align, and stabilize your body first. Everything else will become easier.
  3. Find the path of most resistance.
  4. Seek the path of least resistance.
  5. To become effortless requires great effort.
  6. The mind leads the body, control the water.
  7. Listen to the water; feel the water and swim quietly.
  8. Practice does not make perfect. Perfect practice makes perfect.
  9. Slice through the water, don't plow. Make your middle name "streamline".
  10. Don't think of pulling the water. Learn to anchor your hands, wrists, and forearms, and hold onto the water. Learn to use your legs for balance and body stabilization.
  11. Power is generated from the hips and torso. Use your shoulders for your recovery and to generate additional arm speed.
  12. Relax from the inside out.
  13. Swim smart, use your head, and keep your head still.

 

The cycling leg (pictures from the ITU rule book)

Now we are riding the bike through the countryside. Especially during the bike ride we have to keep up some rules and we call them the cycling conduct. Drafting is "to suck someone else's wheel". Drafting itself requires a lot of concentration and has to be trained. Therefore, in triathlon for the age group athlete all races are not draft legal. That is the difference from bike racing. Drafting zones are different from provincial to national to international races.

Ontario Triathlon Association (OAT) Draft zone in traffic
(website: http://www.triathlonontario.com)
Where the bike course is not closed to other traffic, for OAT sanctioned races the draft zone for all age group competitions will be a rectangle that is 3m long and 1m wide. A maximum of 30 seconds will be allowed to pass through the drafting zone of another competitor.

International Triathlon Union (ITU) rules
(website: http://www.triathloncanada.com)
For all Age Group competitions in Short/Olympic Distance events the draft zone will be a rectangle 7 meters long by 3 meters wide. The center of the leading 3-meter edge will be measured from the leading edge of the front wheel. A competitor may enter the draft zone of another competitor, but must be seen to be progressing through that zone. A maximum of 15 seconds will be allowed to pass through the zone of another competitor.

For more detailed information read the rule book on the webpage for OAT and / or ITU if you enter one of these races. (Long distance races may have different rules).

A has overtaken B and B is now drafting the lead cyclist A. A must move to the Left Hand side of the road when safe otherwise A can be called for blocking. B can only overtake A on A's right hand side. Bmust drop out of A's draft zone before attempting to re-pass A.

A and B are maintaining adequate separation between each other, even though they are abreast to one other. B is not drafting A in this instance. A however, is now in a blocking position. If A remains out of the Right Hand Side, A will receive a blocking penalty.

A and B are maintaining adequate separation. C is not attempting to pass B. C is drafting B. B is not drafting A.

Yellow line violation
Another violation that happens very often is crossing the yellow center line of the road. The consequences when crossing the yellow line even so there is no center line (imaginary line) will lead to a DQ (disqualification).

The transition # 2, from the bike to the run

Finally you are back to the dismount line. Dismount means, get off the bike and touch the ground with both feet before the dismount line. Do you still remember where your bike was racked?
If you put your bike in the wrong spot, you get penalized for that.
Run or walk to your spot and do not un-clip the straps of your helmet. The officials will stop you and request to close the clips before racking the bike.

Here is the rule.
First secure the bike on the rack then un-clip your helmet. Only then you can get off for the last leg of a triathlon, the run.