LEAVENWORTH

1. LEAVENWORTH TRIATHLON CLUB This is the place!!

2. 1. Newcomers? 2. Membership cards / T-shirts – see Bob - $30 13 month membership, T-Shirt, & discounts (too many to list). - $15 Re-up membership - $15 T-shirt (two for $25) 3. Race Review----Race Results since last meeting 4. Next Club Meeting is Bike Maintenance---Women--WED 18 Feb 7:00PM--- Men—THU 19 Feb 6:00PM—Both at Santa Fe Bike Shop—Bring your Bike 5. Tonight’s Class: Injury Prevention/Recovery/TRI Psychology 101

3. Upcoming Local Events • Sun Jan 25 8:00am-5K/10:00am-10K Groundhog Run 5K/10K Hunt Underground North KC, MO • Sun Jan 25 9:00am WYCO PSYCHO Winter Trail 5K Wyandotte County Lake, KS • Sat Jan 31 10:00am SFT Annual Bike Cancerthon, Abeles Field, Leavenworth, KS Register at Santa Fe Bike Shop • Sat May 2 8:30am FLMWR/CGSC Triathlon (200y--12.4mi—5K)Harney Gym Fort Leavenworth, KS • Sun May 17 8:00am Kansas City Triathlon (Sprint and Olympic) Longview Lake, Kansas City, MO • Sun Jun 7 TBD Legends Triathlon—Free State (Sprint, Olympic, ½ (70.3)(individual, relay and aquabike)—Century(100)(2mi—80mi—18mi)( individual, relay and aquabike)) Lil Legend's Kids 500 yd Fun Run, Clinton Lake, Lawrence, KS www.legendendurance.com • Check www.mararunning.org and www.active.com for more events

4. KC North Spine & Joint Center Office Hours Mon: 9-6p Tues/Thurs: 2-7p Wed: 10-6p Fri: 9-1p We have moved!!! 8303 N. Congress Ave.Kansas City, MO 64152 (Just south of Zona Rosa) www.kcnorthsjc.com Price with Tri-Club Discount Performance Exam: $75 Treatments: $40

5. What We Offer • Correction of Muscle Imbalance for INJURY PREVENTION and/or pain relief • Athletic Functional Movement Screens • Active Release Techniques • Graston Technique • Rehabilitation • Chiropractic

6. Why should you get a regular massage? • Injury Prevention • Breaks up toxins • Melts fascia • Reduces muscle tension & adhesions • Increases Recovery • Promotes circulation • Reduces blood pressure • Aids healing • Improves Performance • Increases flexibility • Reduces resting heart rate • Allows you to “switch off” quoted by Chrissie Wellington 913-369-5011 Mon – Fri 0900 -1800 Sat 0900 – 1500 21497 203rd St Tonganoxie, Ks 10% off for Tri Club Members

7. Greetings fellow Triathletes! I would like to share a story regarding and injury I sustained while training for the KS IM. I pulled my calf muscle to a point where it was painful to run, swim and bike, my race was only two weeks away and I trained to hard to not go for it. I went to Deenise for some therapeutic work to help expedite the healing process in my calf. I was a regular customer and knew how well she worked with athletes. Deenise worked my injury so that I was capable of racing with no pain or discomfort. If you are an athlete and are not getting deep tissue massages for recovery and healing, I highly recommend that you try it. Deenise is very well educated in sports therapy and you will benefit from the massages. Deenise...I miss your massage sessions! - Gina McCloskey – Tri Club Member Just got back from Thailand and had several awesome massages. None were as good as yours. ☺ thanks for being the massage that I'll grade everyone else's against. - Jason Berdou - Tri Club Member Deenise's deep tissue massage was amazing before and after the Ironman 70.3. It was worth the time and the money. You are missing out if you haven’t tried it yet. Would recommend to all Triathlete’! I felt so good and my body was relaxed and ready to work harder than ever! Thanks Deenise, I will miss you. We are heading out next week! Catherine LaRose - Tri Club Member

8. Deenise is one of the best massage therapists that I've had the pleasure to encounter over the many years that I've sought out massage treatments.  I was delighted to find such a high quality therapist so close to my home.  An hour with Deenise greatly relieved chronic pain that I had been experiencing for years.  Her gifted hands helped heal pain that I had been dealing with for too long.  Thank you Deenise for your powerful, healing hands! – Sheila Deenise can fix you! After regular treatments with Body Kneads, my life-degradation issues, which doctors, surgeons, pharmacists, and even other massage specialists couldn't help, ultimately improved beyond all expectations. With Deenise I got a holistic experience that included not only the right therapeutic massage but also personalized consultation on stretching, exercise, and other health and wellness tools. And in addition to my physical and psychological well-being, my fly fishing skills are also better (also courtesy of this extraordinary health professional). – Tom , retired Army You are the first therapist in my experience who could do both at the same time. After a session with you, not only were all the 'kinks' expertly worked out, but I had reached a very deep state of relaxation as well. – Karl, retired Army

9. TRIATHLON PSYCHOLOGY 101 How to manage training and racing stresses

10. Has this happened to you? • Panic in the swim • Can’t focus in transition set-up • Can’t stop going to the porta-potty • Worrying so much, your stomach is upset • Feeling tired before the start of the race • Training has gone great but you’re not sure about this race • I’m not ready for this race

11. AGENDA • Mental Toughness • Training Psychology • Mental Skills in Performance • Practical Exercises

12. Mental Toughness • Goal Setting and Commitment • Focus on what your can control • Create measureable goals • Set long and short term goals • Make goals public • Traits of a disciplined Triathlete • Internal disciple and direction • Commitment • Determination, consistency, and organization • Capacity to deal with obstacles • Enthusiasm, desire and love for the sport

13. Mental Toughness • Principles to build discipline and performance • Create a positive mind-set • Practice being focused but relaxed • Picture your goals every day • Build a balanced lifestyle • Enjoy the journey • Use setbacks as a learning environment

14. Training Psychology • Obsession and Staleness • Obsession Profile • Obligation • Lack of Balance • Never-Ending Goals • No Pain—No Gain • Lack of Variety • Continual Pressure and Seriousness • Avoidance • Negative Thinking

15. Training Psychology • Staleness • Change routine • Build diversity in training • Listen to your body • Exercise Relaxation

16. Training Psychology • Tension and Stress Symptoms • Racing Heart • Muscle tension in Jaw, Neck, and Shoulders • Rapid, shallow breathing • Stomach upset or vomiting • Diarrhea • Desire to urinate • Irritability • Forgetting details • Inability to focus and make decisions • Resorting to old habits • Frequent illness • Feeling fatigued

17. Training Psychology • Benefits of Relaxation • Prepare for Triathlon • Decrease tension levels • Create fluidity on muscles • Lower risk of injury • Decrease fatigue • Enhance quality of sleep • Accelerate natural healing process • Repair bone and soft tissue • Rechange your mind

18. Mental Skills in Performance • Self-Confidence • Transforming Weaknesses to Strengths • Focus and Determination • Present-centered Focus • Building Confidence • Positive Qualities • Heathy Self-Talk • Self-Acceptance • Making Positive Self-Statements

19. Mental Skills in Performance • Relaxation Exercises • Music • Imagery • Self-Talk • Smiling • Yoga • Meditation • Breathing Exercises • Checklists • Race Strategy • Post Race Assessment

20. Practical Exercise • Worst Performance Reflections • What happened before, during, and after the competition? • How did you feel? • What were you thinking? • How did you communicate with others? • How did your training affect your performance?

21. Practical Exercise • Best Performance Reflections • What happened before, during, and after the competition? • How did you feel? • What were you thinking? • How did you communicate with others? • How did your training affect your performance?

22. Resources • USAT Level 1 Coaching Manual, 2011 • USAT Coaching Triathlon Series, 2010 • USAT Complete Triathlon Guide, 2014 • My athletic experiences since 1970 • My coaching experiences since 1979

23. QUESTION?

24. Membership/T-Shirts/TRI Bags—See Bob Individual Coaching—See Bob Decals/Hydration Products/Jerseys—See George February Meeting: Bike Maintenance---Women--WED 18 Feb 7:00PM--- Men—THU 19 Feb 6:00PM—Both at Santa Fe Bike Shop—Bring your Bike Check website—Facebook—email for updates Door Prizes---Current Club Members Only See you next month at Santa Fe Bike Shop