SCODY COMMUNITY - FIT FOR LIFE JOIN THE SCODY COMMUNITY HERE:- http://eepurl.com/bGNP8v

1. SCODY
TRIATHLON
BEGINNERS
GUIDE
MEMBER BENEFITS
5
CHECKLIST
YOUR TRIATHLON
RACEDAY
Train smarter
Cycle easier
Running Tips
Exclusive Benefits
Discounts
Promotions
MULTISPORT EDITION #1
WWW.SCODY.COM.AU
COMMUNITY
Run Further
SCODY COMMUNITY NEWSLETTER! - FIT FOR LIFE

2. hesportoftriathloncanbeverydauntingtoany
newcomerofthesport. Combiningthreedifferent
sportsissomethingthatmanypeoplestruggle
withatfirst. Thatfeelingofexitingthewaterand
tryingtofindyourlandlegsheadingontothebike
andthenafterthis, havingwhatisoftenbest
describedasjellylegsonceyouhitthefinalrunleg.
Ifyouareanotsoconfidentswimmerthenthe
ideaofamassstartmightbeunnervingaswellas
theideaofridingontheroadwithseasoned
triathleteszoomingpastyouatwhatfeelslike
warpspeed. Therealityisthatalthoughtriathlonis
essentiallythreedifferentsportsinone, putting
themalltogetherisnotallthathardifyouknowa
fewsimpletricksandtips.
ULTIMATE
BEGINNERS
GUIDE
Sam
Betten
Professional Triathlete
T
US$ 20 MILLION
Estimated fare for a full
commercial trip.
ONLY 19%
Interested in suborbital
space travel.
LESS THAN 1/4
Spent more than
US$10,000 annually
on vacations.

3. Tip 1: Start small and build up the distance
Yes, Ironman is the ultimate triathlon distance
that everyone wants to do but starting with this
as your first triathlon is not the smartest idea.
There are plenty of shorter distances to begin
your triathlon journey with. The aim is to start
with a shorter distance triathlon and then
increase your race distance as you become more
confident that you have mastered the basics.
18
Sprint
0.75km Swim | 20km Cycle | 5km Run
Olympic
1.5km Swim | 40km Cycle | 10km Run
Half Ironman
1.9km Swim | 90km Cycle | 21km Run
Ironman
3.8km Swim | 180km Cycle | 42.2km Run

4. Tip 2: Prepare your race gear the
night before your race
Even the most seasoned athletes
often fall into the trap of not being
properly prepared for race day. That
last thing you want on race day is to
be stressing out over forgetting to
pack a vital piece of your race
equipment. Believe it or not I have
even personally witnessed someone
arrive at a race who had forgotten
to put their bike in the car before
driving to the race that morning! The easiest and simplest way to
ensure that you have all the right
equipment for race day is to write a
triathlon ‘race day’ checklist of
everything you need to bring. Make
sure that you pack all of your race
day gear well in advance and at
minimum one-day prior to traveling
to your event. This will ensure that
you are not stressing out on race day
over a forgotten piece of race
equipment.

5. Tip 3: Practice mounting and
dismounting your bike BEFORE
race day
One of the hardest skills to master
for the beginner triathlete is the
bike mount and dismount. Do not be
that person who leaves it until race
day to attempt this skill for the first
time. This is something that you
really want to practice before race
day in order to make sure that you
have the confidence to mount and
dismount without getting tangled up
with your bike or any other
competitors.
Tip 4: Practice your transitions
You don’t need your helmet for the
run despite how you many first time
triathletes leave transition still
wearing theirs! In the weeks before
race day it is a great idea to layout
what you need for your upcoming
race and practice the swim to bike
and bike to run transitions. Think
about creating a routine that you
can call upon on race day. What I
mean by this is practicing and
remembering exactly what you are
going to do for transition 1 (T1) –
swim to bike and transition 2 (T2) –
bike to run. For example in T1 I am
going to first take off my wetsuit,
place my goggles and swim cap on
the ground next to my bike, put my
sunglasses on followed by my
helmet. Put on my race number belt
and then take my bike off the rack
and run with it out of transition.

6. Tip 5: Pace your race
Another big mistake novice
triathletes tend to make is going off
way to hard and fading badly
towards the back end of their race.
The fastest way to do a triathlon is
to pace yourself evenly throughout
the entire event. Don’t be tempted
to go out too hard as you will surely
pay for this later on during your
race.
Tip 6: Get used to the swim to bike
and bike to run ‘feeling’
The feeling of going from horizontal
and using mostly your arms for
swimming to that of cycling and
using your legs as well as going from
cycling to running is often difficult
for the novice triathlete. The only
way to get used to this ‘feeling’ is by
doing what is called ‘brick sessions’.
Brick sessions relate to training
sessions where one discipline is
followed closely by another. For
example we might do a swim/bike
brick session where a swim session
is followed by a bike ride. Another
example is doing a bike session
followed by a short run off the bike
to get the legs used to the feeling
from going from riding to running.

7. Tip 7: Know where your ‘spot’ is in
transition
The rookie error many people make is not
being able to find their spot in transition
after the swim leg or coming in after the
cycle leg. When you exit the water after the
swim leg you often feel a little
disorientated. Knowing where your
transition spot is can save you minutes off
your race time as well as a lot of stress.
A simple yet effective way of combating this
is to take the time pre race to ‘learn’ where
your transition spot is. Counting the
number of racks that you run past once you
exit the swim is one way of helping you
remember where your transition area is. If
there is a large tree or sponsor sign that is
prominent remember where your transition
spot is in relation to this.
For example if I remember that once I exit
the swim I need to run past 4 transitions
racks before I have to turn down towards
my bike and there is a sponsor X banner that
I can see directly opposite my transition
spot then I have limited any chances of
losing my sense of direction and spot in
transition.

8. Tip 8: Focus on yourself not others
The worst thing you can do is focus too
much of what other people are doing
around you, especially on race day. Be
confident in your own training and ability to
get through the race. Enjoy the experience
and stay focused on your race.
Tip 9: Don’t try anything new on race day
Don’t be tempted to try anything new on
race day. This is very important when it
comes to any nutrition or new triathlon
gear. It is often tempting seeing new
triathlon gear the day before the race at the
triathlon expo and if you do buy something
new save this for the next race once you
have had a chance to try it out in training.
The last thing you want is blisters during the
run leg after wearing a pair of shoes you
only bought the day before the race and
hadn’t had a chance to try them out and
wear them in first.
Tip 10: Have fun and enjoy the race
Triathlon is fun and a great sport where the
whole family can be involved. Enjoy the
training and race day and involve your
family in your journey.

9. Running
TIP 1:
START
SLOW AND
BUILD
Top 5 Tips
TIP 2:
INVEST IN A
GOOD PAIR
OF
RUNNING
SHOES
TIP 3: DO
RUN DRILLS
TIP 4: BE
SPECIFIC
WITH YOUR
RUNNING
TIP 5:
RUN ON
DIFFERENT
SURFACES

10. Tip 1: Start slow and build
Running is the hardest disciplines on
the body. The constant pounding on
the ground and high impact means
that recovery time is longer than
swimming or riding. With this being
said when you first begin your
triathlon training start your run
training slowly. Running is the cause
of most injuries within the sport of
triathlon so it is very important to
be aware of this when starting your
triathlon journey. Start you training
with just a few short runs on a softer
surface such as grass and then build
up your run distance ever week by
just a few miles/kilometers.
Tip 2: Invest in a good pair of
running shoes
A good pair of high quality run shoes
is a great investment for any
triathlete to make. Find a pair that
fits you well and provides great
cushioning and support specific to
your feet’s shape. Don’t be that
person who doesn’t make the
investment of a good pair of run
shoes and then has to see a
physiotherapist or doctor to fix an
injury which is a direct result of
running in an old and worn pair of
shoes or shoes that don’t provide
enough support. Many run stores
now have a foot scanner which helps
you to select a running shoe that is
best suited to your foot and if you
are a over pronator, pronator or flat
footed runner.

11. Tip 4: Be specific with your running
Mixing up your run training is very
important for a few reasons. Firstly
every run should have a specific
purpose such as speed, endurance,
strength/hills, recovery and so forth.
When you are first starting out it is
worth while doing runs that build
your endurance and strength.
After doing this base of run work for
a few months you can start to
incorporate more speed into your
runs which is important for race day.
At the end of a big training day a
recovery run is very beneficial if
done correctly. Having a shorter and
slower run will help to essentially
flush the legs out and help you to
recover. Remember that for
recovery runs slower is better and
the point is not to build run fitness
but more so to recover. Spending a
few minutes of your ‘recovery run’
walking or stopping a few times for a
stretch is more beneficial than just
running hard.
Tip 3: Do run drills
Running drills, just like swimming
drills are a fantastic way to make
you faster, stronger and less injury
prone. Simple drills such as skipping
will help your body to respond to
your the foots impact with the
ground and improve your reaction
time.

12. Tip 5: Run on different surfaces
Running on concrete paths for all
your runs puts a great deal of stress
on your body. Concrete is the
hardest and least forgiving surface
closely followed by tarred roads.
Running on dirt trails or a grass
running track is much more
forgiving for your body and will
mean that you will be able to run
more miles/kilometers in training.
The uneven surface of grass or dirt
trails also helps you to develop
better proprioception, which will
teach your body to engage your
glute and core muscles while
running making you a stronger and
better runner.

14. MUST HAVES
PART ONE
Quality & Comfortable Race
Suit
TRIATHLON
9
AUTHOR SPOTLIGHT:
Katherine Weiss
12
EXCERPT: You Had
Me at Goodbye
18
The Wonder of Coming
of Age Novels
Expert Advice
Everything you need from a Triathlon
Garment

15. With the large range and styles of
triathlon suits on the market today
it can often be a difficult choice of
what to wear come race day. The
fit, design and type of race suit
should all be considered based on
what you feel comfortable
wearing, what looks good and also
what best suits your needs.
One of the major choices is
whether to use a 1 piece race suit
or two piece tri top and bottoms.
At SCODY we offer both options in
a range of different styles as well
as offering a custom design
program. The choice between a 1
piece and 2 piece race suit often
comes down to what you feel
most comfortable wearing. For the
majority of athletes racing over the
sprint or Olympic distance events
a 1 piece tri suit is the preferred
choice. This comes down to the
fact that more often than not the
swim leg is done without a wetsuit
so your race apparel should be
tight fitting as to reduce drag
while swimming. SCODY offers tri
suits with and without pockets to
suit any triathletes individual
needs and preferences.
For women the 1 piece race suit
also includes togs which are great
for short course events as they are
very fast in the water providing
next to no drag while swimming.
The 2nd option that long
course/Ironman/Half Ironman
triathletes most often turn to is the
2 piece tri top and tri pants. This is
because over the longer distance
races the swim leg is often in a
wetsuit or speed suit allowing a
less restrictive race suit to be worn
underneath. This means that
triathletes can wear a tri top with
several rear pockets in order to
carry a larger amount of energy
bars and gels to use throughout
the race. The two piece design also
allows your lower torso to be
exposed, which over the half
Ironman and Ironman distance
allows for better cooling.
SCODY
Tri Suit
Advice

16. S L E E V E D S U I T
M E N ' S &
W O M E N ' S
Developed by the SCODY Research and
Design Team, the Optimise A.I.R. Tri Suit
has a zoned fabric construction to
achieve the greatest reduction in drag in
specific regions of the body. The dimpled
fabric ‘Matrix’ has been used in regions of
high wind velocity such as the shoulders
and upper arms, whilst ‘X-Opaque’ has
been used in those with less wind
exposure, such as the torso, to achieve the
highest moisture management and
breath-ability.
The A.I.R. Tri Suit also features a triathlon
specific Italian-made perforated chamois
for optimal comfort, Air Flex side panels
for even more breathability, and two rear
pockets for nutrition storage. It provides
excellent sun protection.
Optimise A.I.R. Triathlon Suit

17. S L E E V E L E S S
S U I T M E N ' S &
W O M E N ' S
The SCODY Lamina Trisuit utilises leading
edge European technical fabric resulting
in a highly compressive, swim optimised
suit, hard wearing and with a high
degree of opacity when wet. The suit has
been designed with a 30cm zip at centre
back to comply with ITU regulations.
The Italian-made SpeedTX™ chamois is
highly perforated and slim in design to
both increase comfort when riding
aggressively and provide minimal
restrictions when running. Harder
wearing than the Lightspeed suit, this
suit provides all same ergonomic
advantages,but is slightly heavier weight
and consequently harder wearing.
OPTIMISE Lamina Triathlon
Suit, Back Zip, Hydrophobic
(Swim Optimised) SpeedTX
Triathlon Chamois

18. T W O P I E C E
S U I T M E N ' S &
W O M E N ' S
Designed for racing long distance (USAT
WTC Ironman), with front zip, mesh back
and pockets.
Note: MESH BACK. SUNSCREEN MUST
BE APPLIED TO SKIN.
The use of wetsuits or speed suits in all
events has allowed us to shift our focus
away from the swim and towards cycle
and run. Our creation, the Scody
Optimise I.C.E Race Top (“Innovation
through Convection and Evaporation”),
enhances traditional heat transfer
through our innovative fabrics
DynamicMesh and FeelDry Active. You
will be cooler, more comfortable, and will
perform better. Note: Mesh Back -
sunscreen must be applied to ensure
adequate UV protection.
OPTIMISE ICE Triathlon
Jersey: FeelDry Active;
Pockets; Mesh Back

19. YOUR TRIATHLON RACE
DAY CHECKLIST
1
S W I M
- Race swim suit / triathlon race suit
- Goggles and spare goggles
- Anti fog solution for goggles
- Swim cap
- Wetsuit and/or swim speed suit
- Wetsuit lubrication / anti chafe
2
B I K E
- Bicycle
- Bike shoes
- Carbon race wheels
- Helmet
- Race number belt
- Water bottles and nutrition for the
bike leg
- Spares i.e tube, Co2, tire levers
- Bike pump
- Sunglasses
- Bright colored towel for transition (to help
you find your spot)
3
R U N
- Run shoes
- Run nutrition i.e energy gels and / or bars
- Run hat or visor
- Socks if needed
The key in controlling your nerves is to ensure that you are
well prepared and are not trying anything new with your
equipment or nutrition on race day. Prepare yourself a race
day checklist like the one listed in this PDF guide and pack
your race day gear the day before you race or leave to
travel to a race to ensure that you don’t leave any item you
need behind.
P O S T A N D P R E R A C E
- Pre race warm up clothes
- Post race clothes
- Race entry conformation letter
- Triathlon license / federation card
- Sunscreen
4

21. Member
Exclusive Offers, Promotions & Discounts
benefits
To take advantage of these great offers from
our partners, become a member of Cycling
Brisbane ­ you can join online for FREE.
Where a discount code is required to take
advantage of an offer, log into your Cycling
Brisbane profile page to access the discount
code.
Check back here regularly as we update these
offers.
CLICK HERE
It pays to be a Bicycle Queensland member
You'll receive:
Bicycle rider's insurance
Ride On magazine subscription
rideQ bi­monthly member newsletter
All new and renewing Bicycle Queensland members will
receive a $25 gift voucher from SCODY
Member offers for our great events
Access to regular bicycle maintenance workshops
Legal assistance for riding incidents
Expert advice on most cycling matters
Exclusive prices on a range of products in the Bicycle
Queensland Shop
Join today and help us create a bigger voice for cycling
CLICK HERE
Proud Stockists of Cannondale & GT Bikes, along with leading
brands such as Bell, CycleOps, ENVE, fi'zi:k, Louis Garneau,
Lezyne and more....
CLICK HERE FOR THE BEST PRICED BIKES

22. Member
Exclusive Offers, Promotions & Discounts
benefits
Free 6 Week Running Program
CLICK HERE
Voucher for: $10
code: hydrate
Expiry: 1/12/15
redeemable CLICK HERE
On orders > $50
SBTC prides itself on having one of the lowest triathlon club
memberships around. We're a not­for­profit organisation, so all of
our funds go back to supporting our Club and the wonderful people
that are part of it. Almost all weekly training sessions are free and
those that do attract a cost we make sure to keep very low.
SBTC+TQ MEMBERSHIP = $189
CLICK HERE
10% Off Your first Bike Fit
CLICK HERE
10% Off First Consultation
CLICK HERE