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Course Maps!
They are on the race website just waiting for you to take a look! Go to the Course and Venue page.
Packet Pickup
Don't forget to put Packet Pickup on your calendar! Make note:
- There is no race day packet pickup!
- You must bring photo ID
- You are NOT allowed to pick up someone else's packet
- USAT annual members must bring their current USAT card to receive a $10 reimbursement for the one-day license covered in registration.
Packet Pickup Dates
Friday, Aug 13, 2-8pm
YWCA Midtown (2121 E Lake St)
Course Talks: 3pm, 5pm, 7pm
Sat, Aug 14, 1-5pm
YWCA Midtown (2121 E Lake St)
Course Talks: 1:30pm, 3pm, 4:30pm
Course Preview Workshops
Three more chances! Knowing the course is one of the best strategies for beginners and competitive triathletes alike.
Get a visual of the swim, walk the transition area, and bike the run and bike courses.
Also included are details and info about what to expect race morning and how to prepare.
Led by Paul Johnson, co-race director and USA Triathlon certified coach, and Nicole Cueno,
Women's Tri Training Coordinator. Remaining classes: Tues, July 13 (6-8pm); Sun, July 18 (1-3pm); Sun, Aug 1 (1-3pm).
Register here.
Need a place to Workout?
The YWCA of Minneapolis has a 2-MONTH SUMMER SALE to get you through the Women's Tri. Offer ends July 15, 2010.
Two months of membership for just $99 (no joiners fee). Includes masters swimming and cycling classes for no extra cost!
And the good feeling that your membership dollars do double duty serving the community! Learn more about
the YWCA and how to join.
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You Support YWCA Programs! |
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Making us all Strong Fast Fit
By entering the Women's Tri you are joining us in supporting community programs for women and youth. Race proceeds and the donations you make during or after registration benefit the Latino and Native American youth and their families in the YWCA's Strong Fast Fit program.
Donate Today!
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Event Partners |
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Open Water Swimming: Survive or Thrive?
We would like you to do both! Here are some tips and hints below. You can focus on the ones that are most pertinent to you!
Tips to survive:
If you really just want to know that once you leave the beach, your feet will once again find the beach:
- Consider buying, borrowing or renting a wetsuit (Gear West rents). The warmth and buoyancy aid comfort, confidence and speed in the water. You can literally just bob around in the water - and a wetsuit will help you swim faster.
- When your wave (group you are assigned to swim in) is lining up, pick a spot on the outside and in back and wait for a few moments after the wave is started. Keep 10 yards or so to the outside of the buoy line where there is calm water (swimmers will naturally crush toward the buoy line where there will be more contact and turbulence). Just a few yards to the side will be calm, open water.
- Please be trained and ready but know that you can always rest by hanging on a kayak, buoy, boat or a foam noodle provided by a Noodle swimmer as long as they don't provide you with forward motion.
- Though freestyle is the fastest stroke, you can use any stroke you wish. Breaststroke and sidestroke are good strokes for resting and sighting the buoys. Backstroke if you want to relax and keep your face out of the water for a moment (though you can't see where you are going).
- Be sure to bring an extra pair of goggles with your race gear. Goggles are very important for calm and confidence in the water and you want a backup in case they decide to break race morning.
Tips to thrive:
If you are confident and comfortable in the water the swim could be one of your strengths:
- Line up in the front of your wave and swim strong for the first 50-100 yards. Then draft another swimmer who is as fast or just slightly faster than you. This means swimming right behind their feet or just off their hip. You will save a lot of energy. Just be sure they are going the right direction!
- Take 10 min to do some swim warm-up before the start of your wave. You want to be ready to go with the gun. Consider including some sculling drills to help get a feel for the water.
- Practice your entries and exits. If the start is shallow, "dolphin" through the shallow area before swimming. You can do your exit this way as well. Note that when you are nearing the exit, it is always faster to swim all the way until you touch the bottom with both hands a couple times. Plowing through water that is over your knees wastes a lot of energy and is much slower. Check out the swim start and finish areas before the race starts to know your plan.
- Practice your sighting technique until it is very smooth and requires very little energy. Sight every 6-10 strokes. Before the race, pick your landmarks from the start AND coming in to the finish.
- Being able to breathe bilaterally comes in handy as a triathlete. It is helpful to be able to check either side for sighting landmarks or buoys, avoid breathing into waves or looking into the sun, or keeping an eye on your competition.
Whether you plan to survive, thrive, or both, consider learning and practicing the skills at the YWCA's summer Triathlon Race Skills class (see below). Take advantage of Total Immersion to work on your technique.
Triathlon Race Skills Class
There is still one more session of the Triathlon Race Skills which is nearly full. Practice open water swimming, learn countless transition tricks, bike handling, race prep and more. Final class meets Sundays, July 18 & 25, 8am-12pm, Lake Nokomis main beach.
"I just want to thank you for the wonderful Tri class at Nokomis. It was such a helpful learning experience for me. You showed and discussed so many wonderful ideas and concrete suggestions on ways to maximize each sport, the swim, the biking, the running, the transitions, the set up, the stretching, the preparation for the day. Conquering my swimming fear and putting the 3 sports together with the transitions at the class mini-tri was a huge accomplishment and source of pride for me. Thank you for all your warmth, kindness and unbelievable support. You guys are terrific." - 2010 class participant
Last Swim Conditioning Class
If you want company and coaching for putting together your swim workouts, there is one more Swim Conditioning session starting before the Women's Tri!
The next class runs on Thursday from July 8-Aug 12, 7-8pm, YWCA-Uptown. Register here!
New This Year: Bag Drop
This year, the bag you get at packet pickup can be used for post-race items and "checked" outside the transition area. Why is this helpful?
At our race, we respect the race experience of every single participant. Thus, only athletes that are still competing may enter the transition area once the race has begun.
Many athletes will finish the race but not be allowed to re-enter the transition area because athletes in later waves are still coming in from the bike
(and maybe even the swim!). It isn't fair to them if other athletes are milling around in the transition area and getting in their way. The transition area will re-open after the final biker has left on the run.
Early finishers will have plenty to do such as getting food and water, massage, stretching, and cheering on the other finishers. But if you will want some post-race clothes, special food, suntan lotion, music, etc., this gives you an easy option without having to return to your car. Just bring your bag to the Bag Drop area between the transition area and the beach before the race starts and come back for it when you are done.
 The bag drop is presented by White Crane Construction, a Design Build Firm delivering high quality residential & commercial design, remodeling and building alterations.
With an emphasis on quality craftsmanship, clear communication and understanding client expectations, we strive to make the often complex building process user
friendly. Inspiration, service, responsiveness and integrity are essential to all our relationships and projects.
Builds your inspiration. Delivers your vision.
Yankz Elastic Laces at Gear West
HURRY - offer ends June 27!
Elastic laces for your running shoes are one of the easiest and cheapest tips to keep things simple, faster and less stressful in transition. You might love these for everyday life as well. Use this coupon below to get FREE Yankz Elastic Laces from Gear West Bike & Tri with a purchase of $25 or more.
Open/print the Coupon (JPG file)
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