You are confirmed for the Golden Panther Chase 5K Run/Walk on
Saturday, September 29. This email contains all the information
you will need to know prior to, during and after your race
including the packet pick-up, what to expect on race day, and
The Athlete’s Responsibilities
1.Show up at the race fit and prepared. Your selection of a race
and your approach to the race should match your preparation.
2. Prepare for Miami weather. The weather here in Miami may look
beautiful, but there might be tough conditions on race day,
especially due to heat. Prepare for any type of weather since
conditions could change from one hour to the next. Start
hydrating your body for the race a few days before and keep
hydrated during the race at our numerous water stations. Drink
water and/or Gatorade, which will help you in replenishing
sodium and potassium. Try and stay out of the heat as much as
possible before the race and do not over-exert yourself when
3. Parking. We encourage you to park at any available mitered
parking space at FIU Biscayne Bay Campus.There is plenty of
space for all participants.
Packet Pick-Up Times and Locations
Friday, Sept. 28: 5PM – 8PM, at the Library at FIU BBC.
What You Will Find in Your Registration Packet
Race/bib number and safety pins,RACE T-SHIRT.
Timing chips will be attached to the back of your race/bib
number, try not to bend it, remove it or altered it at any time.
No participant shall bring ANY glass containers into the race
Penalty: Variable time penalty.
Follow the orange arrows (painted on ground): Denote hazards
such as potholes, cracks and areas of concern.
Orange course route cones: Denote direction for the
Water Stations: Water stations will be located at the
Start/Finish line and in the middle of the course on the right
side of the road.
RACE AREA: ON RACE MORNING TRANSITION AREA WILL OPEN FROM 6:00 AM – 7 AM. WE ENCOURAGE ALL ATHLETES TO ARRIVE EARLY!
RACE MORNING CHECK LIST:
Race Bib/Number with Timing Chip (pick up Friday from 5:00 to 7:00 PM from the Library)
Sunglasses and Vizor
GOOD LUCK AT THE RACE!
Drill 1: Front float
In this drill, you practice floating on your stomach. You’re more buoyant in
this position than you are with your hips lower. This drill helps you prepare
to be in the right position for swimming. Here’s how to do it:
1. Float face down.
2. Tuck your chin so that your eyes are focused on the bottom of the pool.
3. Press your chest down toward the bottom of the pool.
4. Feel your hips lift toward the surface.
Drill 2: Streamlined front glide
This drill helps you feel the benefits of elongating your body. When you make
your body as narrow as possible, you slice through the water more easily.
Here’s what to do:
1. Push off from the side of the pool.
2. Place your face down and into the water and your arms overhead
behind your ears, with your elbows straight.
Your hands should be flat, with your finger pointed, and one hand
should be on top of the other.
3. Keep your feet together, check your chin position (see “Drill 1: Front
float”), and press your chest down to lift the hips.
Drill 3: Streamlined front glide and kick
Practice this drill to experience how your body glides through the water
when you’re in a hydrodynamic position. Follow these steps:
1. Follow the instructions for Drill 2 (see the preceding section).
2. As your momentum gives way and you slow down, flutter-kick your
legs from your hips.
Focus on keeping your body long and using a shallow, steady kick.
Breathe when necessary.
Drill 4: Body position
This drill helps you return your head to the correct position after breathing.
It also helps you perfect your kicking motion. Here’s how to do it:
1. Position your body face down in the water with your arms at your
sides and your chin pointing toward the bottom of the pool.
Position your head so that the water breaks at the top of your head, not
on your forehead.
2. Press your chest toward the bottom of the pool and feel your hips rise
to the surface.
3. Flutter-kick forward in this position until you need to breathe.
4. Lift your head forward out of the water to take a breath.
Your hips will drop as you lift your head.
5. Return your head to the starting position and complete the drill.
Do this drill with or without fins.
Drill 5: Body balance
This drill will help you maintain your forward momentum and keep your balance.
Here’s how to do it:
1. Position yourself in the pool, face down, eyes focused on the bottom
of the pool.
2. Flutter-kick forward in this position and begin your stroke as you
rotate your head to the side.
3. Allow your shoulders and hips to follow as you turn your head.
4. Continue to rotate until you’re on your back.
Keep kicking as you rotate, especially when you’re on your side. Keep
half of your head in the water throughout the rotation.
5. When you’re on your back, rotate back in the same direction until
your face is in the water.
6. Repeat the drill, rotating to the opposite side.
Drill 6: Statue of Liberty
This drill will help you perfect your balance in the water. Here are the steps:
1. Begin to swim and then roll to your side.
2. Kick as you swim on your side, with the arm closest to the bottom
of the pool extended in front of you, with your ear resting on your
Position the palm of your hand facing the bottom of the pool. Your arm
should be just under the surface of the water.
3. Keep your top arm stationary on your top hip.
Pull your top shoulder slightly back to find the position in which you
4. Flutter-kick to the side with a straight, steady beat.
Keep your head positioned so that your eyes are focused up and back,
with your chin pointing toward your top shoulder. Don’t look forward —
this will cause your hips to sink.
Drill 7: Ten snap ten
This drill helps you focus on your balance, as well as on each of the individual
elements of your stroke and on making your stroke strength even on the
right and left sides. Here’s how to do it:
1. Perform the Statue of Liberty drill (see the preceding section) for ten
kicks on your right side, and then roll your face into the water and
begin your recovery stroke with your left arm.
2. Begin the pull portion of your stroke, in which you bend your elbow
and pull yourself forward, increasing the speed of your hand movement
as you move toward the left hip.
3. As your hand reaches your hip and you push the water back, rotate
your left hip so that you’re on your right side.
4. Repeat the Statue of Liberty drill on this side.
Drill 8: Ten-three-ten
This drill will help you to improve your balance and bilateral breathing. Here
are the steps:
1. Perform ten kicks on your side in the Statue of Liberty position (see
“Drill 6: Statue of Liberty,” earlier).
2. Take a deep breath as you tuck your chin and look toward the bottom
of the pool.
3. Release your breath and start pulling your hand out of the water with
your elbow high, taking three strokes in the forward position.
4. Rotate your hips to the other side, as in Drill 7 (see the preceding section),
and perform ten more kicks in the Statue of Liberty position.
Be sure to kick steadily on your side and as you roll from one side to the
other. When swimming the three strokes between breaths, keep your
head still and your eyes focused on the bottom of the pool.
Drill 9: Front kicking with
a board on an interval
This drill will help you to improve your balance and bilateral breathing.
Here’s how to do it:
1. Using a kickboard, position your hands at the curved edge at the top
of the board.
2. Rest your elbows on the board.
Your shoulders should be at water level.
3. Kick, with your heels barely breaking the water surface, fast enough
to agitate the water.
Your kick should be shallow and have a fast enough cadence to create
4. Try to do as many as ten lengths kicking in this way.
If you get tired, you can use fins for the last laps. Challenge yourself to
do more laps without fins as you train.
Drill 10: Proper push-off
This drill will help you to feel the momentum you gain in a streamlined position.
Here are the steps:
1. Start on your side with one hand holding the wall and the other
straight out in front, pointing toward the opposite end of the pool.
Your shoulders should be at water level.
2. Place your feet against the wall, with your toes pointing toward the
side wall and both knees bent slightly.
3. Drop under the water, releasing your hand from the wall and extending
to reach the other hand.
4. In the same movement, as the hands touch, push against the wall with
your feet, propelling your body forward.
You should be about 18 inches under the water.
5. Hold a tight streamlined position as you kick and roll to your stomach.
6. When you reach the surface in this streamlined position, begin your
first stroke and continue to the next wall.
Drill 11: Fingertip drag
This drill helps you focus on a high elbow recovery. Practice a high elbow
recovery, relaxed and controlled, for a clean slice through the water. This
drill also helps you to focus on a full-body rotation at the end of each stroke.
Here’s how to do it:
1. Swim freestyle, but instead of lifting your hands completely out of
the water during your stroke, drag your fingertips across the top of
the water, never losing contact with the water, as you bring your arm
from your hip back to the catch position.
Keep your hand and arm relaxed during the recovery portion of the
2. As your hand passes your head, continue to reach forward until your
shoulder and body rotate to the side. Continue your stroke.
You’ll spend less time training for the swim leg than you’ll spend training
for the cycling or running legs of your event. Swim training is not about time
spent in the water; it’s more about technique.
If you’re a land athlete who trains thinking mostly about power, speed, and
distance, you may find yourself dumbfounded when you take your fitness to
the water. You can’t power through water for long if you’re not using the correct
form. Becoming an efficient swimmer requires a commitment to practicing
and perfecting your stroke.
Even if your event will take place in open water, don’t rush right out to the
ocean just yet. Mastering your strokes in a pool where you can focus on form
is more important. After you have the strokes down, you can add some openwater
training to build your confidence there.
Of the three sports in triathlon training, swimming creates the most anxiety
for many first-timers. Most people learned to swim as children because of
swimming’s biggest benefit — it’s just plain fun. But, for most people, swimming
endless training laps and entering the ocean in a pack of hundreds
of flailing arms and kicking legs doesn’t hold the same appeal as a game of
Marco Polo. But if you learn to relax and perfect an efficient stroke technique,
you can learn to love swimming, if you don’t already.
Swimming is a total-body exercise, pulling every part of you into the action, including
your mind. You can emerge from a great training swim feeling refreshed and
focused — an immediate benefit. Meanwhile, you’ll be gaining all kinds of benefits:
✓ Your muscles will be toned. Swimmers are known for their long, lean,
and well-toned bodies. Your muscles will benefit in the same way.
✓ You’ll improve your cardiovascular fitness. Swimming improves
your aerobic conditioning and endurance, bettering your body’s use
of oxygen and increasing lung function. All this makes you a stronger
cyclist and runner as well.
✓ You’ll be more flexible. While you’re building core strength, the movement
of a technically correct swim stroke also improves your range of motion.
✓ You’ll run a low risk of injury. As you swim, you’re virtually weightless,
supported by the water, so you don’t experience the impact and jarring
on your bones and joints that you do with other sports. In fact, swimming
is the ideal sport for healing from injuries endured from pounding
the pavement during running or other high-impact sports.
✓ You’ll participate in a sport you can enjoy for life. Because swimming
is gentle on your joints, you’ll see swimmers of all ages in the pool, and
quite possibly they’ll be lapping you into their 70s and 80s.
✓ You’ll be relaxed and rejuvenated. When you submerge yourself into
a pool at the end of a long or stressful day, the world drifts away. You
can’t hear anyone under water, so your time in the water is time all
to yourself. If you focus your mind on what your body is doing, you’ll
emerge from the pool with a sense of calm.
Training with weights can help you to build stronger muscles, and the power
from your pumped muscles can improve your overall triathlon performance
and reduce your risk of injury. Don’t worry — you don’t need to spend hours
in a gym. Performing two exercises, twice a week, for each of your major muscle
groups — chest, back, biceps, triceps, core, hamstrings, and quadriceps — can
Treat your working muscles right with some gentle stretches, too. Improving
your flexibility will ease sore muscles, especially in your neck, back, and
shoulders after a long bike ride.
You can fit triathlon training into any lifestyle, but you do need to
be prepared for it to take hold in areas you didn’t expect. To maintain your
energy and your motivation, you’ll be making changes to your diet, your
sleep habits, and your way of thinking — and if you’re following a plan and
staying focused, these changes will all be overwhelmingly positive.
After you begin training, you’ll find it easy to identify those days when you
didn’t get enough sleep or eat a nutrition-packed meal. Even what you’re
thinking can affect your workout that day.
As you train, you’ll begin to focus on how your body works, not so much on
how it looks. Eat a bagel and drink a cup of coffee for breakfast and then try to
get through a tough swim or an 80-minute bike ride. You’ll notice how it affects
your performance — and you’ll grab that protein- and carb-rich breakfast and
an extra glass of water the next morning.
Try this exercise some day while you’re training: Tell yourself you’re tired,
you can’t do this, you’ll never make it to the next telephone pole . . . and you
won’t. If you focus on bad thoughts, stress, or anger, you’ll feel your form fail
and your speed slow. Go out and keep your thoughts on your power, your
strength, how good it feels to be moving, and you’ll keep moving. Yep, your
mind is that good.
You can train for a triathlon and have a life. Training for any distance event
is a commitment. I can’t promise it won’t consume your mind, but I can
offer training guidelines so that your time in the water or on the road doesn’t
chew up every available minute of your day.
I will offer detailed week-by-week training schedules for each of
the event distances. But before you start following the schedules, be sure
you can comfortably do the first week’s training for each sport. If not, spend
some time building your endurance in the sport(s) in which you’re weakest.
When you have a solid fitness base, you can train for a Sprint triathlon in as
little as four hours a week over a 12-week period. That’s doable.
As you increase your event distance, plan to increase the time you spend
training — in some cases, double that time. For example, to prepare for an
Olympic distance, you’ll want to allow for eight hours a week for 20 weeks. A
Half-Iron will demand at least ten hours a week for 24 weeks.
An Ironman — well, forget what I said about not consuming your life. You
will eat, sleep, and breathe triathlon training for the better part of a year, or
at least 30 weeks. Everything you do, you’ll think first, “How will this affect my training?” But by the time you get to the point where you’re ready to
compete in an Ironman, you’ll be so hooked on triathlons that this will actually
sound good to you!
The links between the three sports in a triathlon are called transitions, and in a
triathlon there are two — one from the swim to the bike (called T1) and another
from the ride to the run (called T2). Transitions take place in a designated area
where you’ll rack your bike and lay out everything you need for your event.
Getting from your swim onto your bike can take anywhere from 5 minutes
to 20, depending on how well prepared you are before your event and how
much you practice going from one sport to the next.
If you follow the training schedules, you’ll put two sports
together before your event, either going from a swim to a bike ride or a ride
to a run. You don’t have to train in all three sports in one day, but you’ll definitely
want to get your muscles used to going from one sport to the next in
On your two-sport training days, you can set up a transition area to practice
placing your gear and getting it on and off quickly and easily.
Even if you already enjoy each of the sports and are comfortable racing or
training for a single-sport endurance event, when you train for a triathlon,
you’ll save energy and improve performance by focusing on the fine points of
efficient strokes, spins, and steps:
✓ Swimming: There are five basic steps to an efficient and powerful swim
stroke: hand entry, catch, pull, push, and recovery.
✓ Cycling: If you remember riding around your neighborhood as a child,
you may be surprised to know that there’s a technical aspect to riding
that can make your journey around the block easier and more fun.
✓ Running: Most first-time triathletes are anxious about at least one of
the sports. If swimming isn’t your fear, odds are, it’s running.