Tips for Parents on Kid’s Health and Training
1. Be a role model for your children. If they see you being physically active and 
having fun, they are more likely to be active and stay active throughout their lives.
2. Encourage your child to be active everyday.
3. Talk with your health care provider if you are concerned about your child’s eating habits or weight.
4. Limit the amount of added sugar in your in your child’s diet. Serve water or low- fat milk more often than sugar-sweetened sodas and fruit flavored drinks.
5. Be sure that your child stays hydrated, water is good; sports drinks are formulated to replace electrolytes during exercise and play.
6. If your child appears to be stressed or unhappy encourage them to rest.
7. Make certain that your child’s equipment is fitted and functioning properly.
8. Require them to wear a helmet and obey all traffic laws.
Should I Train for a Triathlon?
Your goals should be to finish the race and have fun! If you are active, like many of our competitors, you can finish and have fun without training. However, a little preparation will certainly benefit you. Here are some tips:
1. You must be able to complete the swim leg. Get to a pool and have someone time you for the distance you will be swimming to gain confidence.
2. Ride your bicycle in a safe place as often as you can. You may want to become comfortable riding 1½ times the distance you will ride on race day.
3. After a shorter ride (race distance) park your bike and walk or jog for 5 or 10 minutes. We call combining two workouts together a “brick”. It will prepare you for what you will experience on race day.
4. The six week schedule shown below is meant to be a guide and was modified from one found on www.kids running.com; it is recommended training for the senior division race. Junior competitors should cut these numbers in half.
5 Please modify the schedule to fit your schedule and your child’s abilities. Please be sure to stress a warm-up period, start easy and increase intensity as the workout progresses. Multiple sport days should be easy days.
6. Don’t forget to practice transitions from the swim to the bike (T1) and the transition from the bike to the run (T2); the clock does not stop!
7 Allow several days of rest prior to the race to allow the body to heal and be in top condition. If you follow the schedule provided above, the 6th week should be the week before race week. The workout on Wed. of week 6 should be close to race distances and would be on June 15th. Train Smart, Train Safe, Have Fun!
Number of minutes/activity
S=Swim, B=Bike, R=Run
Week MonTuesWedThursFriSat
2S10S5, B15 RestB15 R15Rest
3S15Rest B20, R10 Rest Rest B30
4S10, B15Rest B30 Rest Rest R15
5S10, B15Rest Rest B20,R5 Rest R5
6S5 Rest S5,B15,R5Rest R10Rest
