Thursday, October 22, 2009


Hello Triathletes,

The first OAT Training Day is approaching fast. Sunday Nov 1/09 is our first training day. If you are interested in registering please visit the OAT website fill out the registration form. There are some spots still available. Looking forward to seeing you out!

Nov 1st 2009 daylight saving time ends at 2 am. Your clocks will go back 1 hour

Below is a list of items you should bring with you to all the training days. I have also included a broad strokes plan of how the training day will go.

Participants Will Need

Bathing Suit
Swim Cap
Swim Goggles
Shower Items
2 or 3 Water bottles
1 or 2 Sports Drink
2 or 3 Snacks
1 Lunch (ready to eat)
Change of clothing for bike workout (outdoors possibly in April/May weather permitting)
Spare tube, tire and or patch kit
Bike Helmet
Bike Shoes (if you have clip pedals)
Change of clothing for run workout
Running Shoes
Running Hat (optional)
Run Clothing (outdoors possibly weather permitting April/May)
Watch/pacing device (optional)
Any personal medical items such as puffers etc...
Athletes who are attending the talks may want to have pen and paper on hand so they can jot down tips.

Training Day Tentative Schedule

7:30 AM Arrive & Check In -12 yrs and older athletes
8 AM -10:00 AM Swim for athletes aged 12yrs ad older
*8:30 AM Arrive & Check In- 10-11 yr athletes
9:00AM -10:00 AM Swim for 10-11 yr athletes
10:00AM-10:30 AM change & snack, set up for spin
10:30 AM-Noon Spin
Spin for 10-11 yr athletes is a combination of games, spin, bike safety, core, stretching
Noon- 1:00PM Break for lunch
12:30- 1:00PM Speaker for adult group
1:00PM -2:30PM Run
2:00 PM-2:45PM athletes age 11-12 games, snack, clean up
2:30 PM -2:45PM Clean up & tear down
2:45 PM-3:00PM Pick Up
3:00PM Coaches Meeting/Summary

If you have any questions please contact me @

Have a wonderful October

Leigh-Ann Rowe
NCCP Triathlon Coach
OAT Training Day Programme Coordinator
OAT Training Day Coach

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