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> Gold Coast Triathlon Bar Beach Open Water Swim & Transition Clinic
> AGTC LI Gold Coast Tri Open Water & Transitions Clinic

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Gold Coast Triathlon Bar Beach Open Water Swim & Transition Clinic

SLB Coaching & Training Systems

SLB Bar Beach Open Water Swim Clinic Outline

Date –

·         Saturday June 4th 9:00 am – 12:00 noon

·         Sunday June 5th 9:00 am – 12:00 noon

Location –

Bar Beach – Hempstead Harbor, Port Washington, Long Island

Reachable via car and LIRR.  Three miles from the Port Washington LIRR train station.

You can take your bike on the LIRR and cycle from the train station to the beach.

Three miles from the Port Washington LIRR station.

Bike Permits for the LIRR available at Grand Central Station & Penn Stations ($5 lifetime permit)

By car: LI Expressway to exit 36 (Searingtown Rd / Port Washington) left onto Searingtown Rd. Continue on Port Washington Blvd for approximately 3 miles. 

From LIRR station west on Main Street to Port Washington Blvd, diagonal right onto Beacon Hill Rd to Roslyn West Shore Road.  Bar Beach is on the left after the road divides (at bottom of hill).

Cost –

$50 in advance, for both days. 

Signed Waiver

What To Bring –

·         Wetsuit

·         Goggles

·         Swim Cap

·         Towel

·         Running shoes, shorts, top

·         Bike, bike shoes, helmet, cycle gloves and cycle clothes

·         Transition gear – towel, drink, gel, etc.


Clinic Outline – for both days

Introduction
  • Goals & Objectives
    • Learn and practice Open Water Swimming techniques
    • Learn and practice Swim to Bike transition techniques
    • Learn and practice Bike to Run transition techniques
    • Warming up for triathlon
Part 1 – Hyperventilating, Warm-up, Transition
  • Hyperventilating & Anxiety

·         Causes of anxiety and hyperventilating

·         How to deal with anxiety and hyperventilating

  • Warming-up

·         Warm-up – how to warm-up for your triathlon (run, bike and swim warm-up)

  • Transitions

·         What you need

·         Setting up your transition area

·         Procedures

·         Practice

·         Putting on and taking off your wetsuit

  • Transitions –
    • Swim to Bike
    • Bike to Run
  • Getting into & out of your wetsuit
Part 2 – Triathlon Swimming
  • Triathlon Swimming
    • Stroke Technique
      • Front Quadrant Swimming
      • Streamline
      • Body Roll
      • Horizontal
Part 3 – Open Water Swimming
  • Review getting into your wetsuit
  • Open Water Swimming
    • Starts
      • Dry Start
      • Wet Start
    • Waves
  • Dealing with Crowds
  • Sighting & Navigating
  • Drafting
  • Exiting the water & removing your wetsuit
Break
Part 4 – Open Water Swim

·         Quarter mile swim with mass wet start

·         Half mile swim with wave dry start

Break
Part 5 – Transitions
  • T1 – swim to bike – with 5- 10 minute ride
  • T2 – Bike to run – with 5 – 10 minute run
  • Warming up for triathlon
Part 6 –  USAT Rules, Question & Answers
  • USAT Rules
  • Review
  • Questions & answers

More Information
  Cost: $50
  Schedule: Saturday June 4 and Sunday June 5 9am to 12 noon
  Location: Bar Beach, Port Washington, NY

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Neil L. Cook, 212-472-9281 or 917-575-1901 or Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
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