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TRILATINO TEAM RULES FOR YOUR SAFETY

You are responsible for your own safety, for following these rules for the safety of others, and to TriLatino for helping to create a safe training experience and environment. These rules make reference to certain risks and certain explanations – this is not an exhaustive list, but illustrative.

RULES OF THE ROAD FOR GROUP RIDES

1. Be Protected!

  • All riders must wear an approved bicycling helmet. No exceptions will be made! Look for a seal of approval from the Consumer Product Safety Commission (CPSC), American National Standards Institute (ANSI) or Snell Memorial Foundation. Helmets must be fastened at all times when on the bike.

2. Be Aware!

  • Ride within your abilities. Share the road. Obey all traffic laws and be mindful and considerate of pedestrians, automobiles and other cyclists. Be aware of animals.

3. Stay Alert!

  • Cyclists may not wear headphones or ear buds during a group ride. No exceptions will be made. Listening to music distracts, reduces your ability to hear impending danger signals and respond to a group dynamics. The distraction can jeopardize your own safety as well as that of the group..

  • Drafting is only allowed under the conditions specified by the group leader. In general, drafting is not allowed on bikes with time-trial (TT) handlebars when aero, especially if the group is riding a pace line. Riders in a TT aero position on group training rides should keep at least three bike lengths behind the rider in front and be prepared at all times to return to a more controllable position.

4. Be Heard!

  • Pass only on the side as communicated by the group leader. This is usually on the left. If your passing is unexpected, clearly indicate your intention by calling out “On your left!” . All riders must utilize traffic hand signals at all times.

  • The last rider in the group is responsible for communicating approaching traffic by stating “Car back!”. The other riders in the group should pass the command forward to the rider in front. Do not assume that all riders heard the command. On hearing the signal, all riders should form single file, keep safely to the right of the road and be especially vigilant until the vehicles pass.

  • When unexpectedly slowing or stopping, use hand and verbal signals to indicate the change in pace, e.g. “Slowing!”, “Stopping!”

  • Do not indiscriminately yell commands. Keep them clear and short.

  • Do not carry on conversations other than safety commands – your coach or group leader may have instructions or she or he or your fellow riders may have a safety warning.

5. Be Informed!

  • Know the route in advance. Ask the ride leader to explain it. Communicate to the group how comfortable you are with navigating the route on your own. Even if there is a leader, ride with caution on new routes and always within your abilities. You are responsible to review the ride information before you show up.

6. Be Prepared!

  • Carry a repair kit with you on your bike. Your kit should include a manual pump or two CO2 Cartridges with an inflation valve, 2 tire levers, two replacement tubes, a patch kit and a multi-tool.

  • Bring at least two 24oz hydration bottles with you, one bottle should include some form of electrolyte replacement

  • Each rider should have approximately 200 calories of fuel (this includes sports drink, gels, bars, or a combination of) per hour of cycling. This varies per person so please follow your nutritionist’s recommendations or err on the side of caution until you have more experience with your individual needs.

  • Bring any necessary medication you may need, e.g. Asthma, Diabetes.

  • At least $20 cash and a credit card

  • Identification such as a driver’s license or a Road ID

  • A cell phone, fully charged.

  • You health insurance card if you are covered. If you are not, you ride and train at your own financial risk.

7. Be a Good Sport!

  • You are responsible for your own safety. Act responsibly in the group. Actions you take can injure yourself and other riders! Be aware!

8. If Cycling in Central Park whether alone or in a group setting, as a member of Trilatino you must follow the NYCC Central Park Cycling Protocol that as a member of the New York Endurance community TriLatino has signed on to abide. Copy of Protocol has been attached at the end of this document and you can also access the protocol via this link: http://nycc.org/CP-Cycling-Protocol

TRILATINO TIPS FOR A GREAT RIDE

1. Arrive a few minutes EARLY so the group can leave ON TIME.
2. Have fun!
3. Ensure that your bike is ready for the ride. This is a requirement, and your participation in a ride will be your representation to TriLatino that you have done this or have had a qualified person do it.

  • SAFETY CHECK BEFORE EACH RIDE: Among other things, check that your brake quick releases are closed and your wheels roll freely. Make certain that your wheel quick releases are properly tightened and positioned.

  • Always check your tire pressure before you leave home. Tire pressure, depending on your weight and the weather conditions, should be around but no more than the maximum inflation as written on the tire sidewall.

  • Let Toga! Bike Shop check out your bike BEFORE our first cycling workout

4. Understand route before starting the ride
5. Padding – Not necessary but a great investment!

  • For those of you who are planning on joining group long rides (2 hours or more), we recommend that you invest in a pair of bike shorts or Tri shorts.

6. Upper body

  • Keep your body comfortable at all times so that you can concentrate on your riding! A non-cotton base layer that wicks sweat away from the skin and outer windproof layer are recommended. Arm warmers are great for cold weather riding because you can take them off easily. Gloves keep your fingers warm. It is your responsibility to dress in a conditions-appropriate manner.

7. Make sure everyone completes the ride safely
8. If you are uncomfortable riding in weather conditions, it is your responsibility to choose not to, even if the group leader or others in the group decide to. You are responsible for you!

TRILATINO RULES FOR OPEN WATER SWIMMING

1. Never swim alone!

  • All team members must swim with a partner for an open water practice.

2. Wear a brightly colored swim cap. It’s easier to spot in the water. Please do not wear black, dark blue, dark green, or white.
3. Bring 2 pair, 1 tinted for sunny 1 clear for cloudy

  • Wear goggle under your cap. If you’re kicked in face during swim by other swimmer, goggle less likely to fly off

4. Unless given approval by coaching staff to not to wear a wetsuit all athletes are to wear Wetsuits for Open Water Swim Sessions

TRILATINO TIPS FOR A GREAT OPEN WATER SWIMMING SESSION

Wetsuits:
1. Make sure Wetsuit is DRY before putting on
2. Use Body Glide. DO NOT USE Pam or cooking spray
3. Body Glide on your neck/arms/legs/armpit regions to prevent chaffing. Also, apply outside of sleeves and lower legs to help take the wetsuit off easily
4. Socks or Plastic bags on feet to help get wetsuits on easily
5. Always wear tri suit/swim suit under wetsuit
6. Cut your fingernails so you don't rip suit putting it on
7. Energy gel packs in sleeves or under neck if doing a long swim
8. On race day, if warm prior to swim start put wetsuit on up to your waist and just prior to race put it all the way on. Wetsuit can become very hot very quickly in warm weather. You don’t want to stand there waiting to go into water baking under the sun in a RUBBER suit!
9. Sleeveless vs Full Sleeve Wetsuit: it up to your preference but here some points to consider

  • Sleeveless is easier to put on and off but you’ll be colder in water & less hydrodynamic than full sleeve

  • Full sleeve will be slightly more buoyant but some swimmers feel their swim stroke is constricted by full sleeve wetsuits and prefer the freedom of motion a sleeveless wetsuit gives

  • If swimming in cold water Full Sleeve Wetsuit recommended

10. Wash out after every use in clean water

General Tips:
1. NEVER SWIM ALONE! Even in a group setting buddy up with a fellow athlete
2. Trust your training
3. Don't shave on day of, or day before, if in salt water
4. Don't eat a Thanksgiving Dinner sized meal right before swimming "to have enough energy". You run the risk of getting sick in the water
5. If you are cold or attempting a cold water swim:

  • Get in a good warm up

  • Get face in water before starting to swim & blow bubbles. This helps decrease shock of first entry.

  • Consider purchasing Cold Water Booties

6. If dealing with a rocky shoreline consider purchasing booties or bring flip-flops

Relaxation Tips:
1. Blow bubbles. You must breathe while swimming
2. If you feel panic attack coming on:

  • Flip over and float on back. Calm yourself down and take deep breaths while counting backwards from 50

  • Remember YOUR WETSUIT IS A FLOATATION DEVICE. IT WILL KEEP YOU BUOYANT!

  • Laugh out loud if you freak; laughter disempowers fear

Swimming Tips:
1. SIGHT! SIGHT! SIGHT!

  • If you don’t look where you’re going you will go off course which will make your swim longer on race day and you’ll expend unnecessary energy trying to get back on course

  • Before swim look for landmarks you can spot from the water that you can use as visual markers to keep you on course

2. Start off easy. Find your rhythm and remember your training in the pool

  • Remember to breath

  • Think long in the water

  • Rotate

3. If nervous about swimming in pack at start of race:

  • Stay in the back and wait a few seconds after your wave has started swimming so you can get some space for yourself, or

  • Start on one of the outer edges of the pack to avoid jostling in the water at start

4. It’s OK to draft behind a faster swimmer, but remember that swimmer may not be sighting and may go off course. You don’t want to be following a swimmer off course.
5. Don't surge forward to pass unless its a good strategic move
6. You will have contact in the water with other swimmers at some point. Don't take contact personally; it’s not… do use contact tactically; its allowed (bump-n-swim)
7. Generally, don't walk/run through water if it’s deep enough to swim in ... but don't ground yourself like Free Willy

TRILATINO RULES FOR RUNNING SESSIONS

1. No Head Phones!

  • All athletes participating in group sessions CANNOT wear head phones.

  • You must be able to hear instructions from Coaching Staff

  • YOU must be present and in the moment when running

2. Wear proper footwear

  • Make sure your running shoes fit properly and are in good condition. Improper footwear can lead to injury.

3. Wear proper attire
Make sure you dress appropriately for the day’s run. In warm/hot weather it’s best to wear wicking material to prevent overheating
In colder weather, make sure to wear layers that can be removed as you heat up during your run
4. Hydration

  • Bring hydration to your running session and have it with you during your run or available at bag watch


​General Tips
Essentially you need to keep relaxed and use your body as efficiently as possible, as you run further and begin to tire you will naturally become more rigid so be aware of this and remember to relax!


Head, Neck and Shoulders
1. Avoid looking down as this puts strain onto your neck keep your head pointing forwards. Keep your shoulders relaxed and low, these often rise as if your stressed as you go further so shake em out!
2. Back and Arms: Keep a good upright posture with a straight spine. Bend your arms at a 90 degree angle and let them swing naturally with gently closed hands (again avoid griping tight fists!).
3. Hips and Feet: Keep your hips centered and pointed forwards your feet should be directly below your knees as they hit the floor. You should land lightly on the middle to the balls of your feet and then after landing allow your feet to roll forward finally ending with a pushing off your toes.
4. Also ensure your feet soles strike the ground evenly.
5. When running long and middle distances your ideal so be to maximize efficiency so you should keep a loose relaxed body with arms tucked into the side and a neutral head position avoiding any lean.
6. Ensure you have a proper running form, and you’ll maximize the benefits gained from running while reducing potentially injury.

Nothing in these rules and tips limits or conditions TriLatino’s rights or creates any obligation on TriLatino. Remember, you are responsible adults who have undertaken the awesome journey that is triathlon and the risks assumed in doing so. We love you, so take care of you!


DON’T BE SHY - ASK QUESTIONS! Your Coaches, staff, and fellow teammates are here to help you.

OTHER TRIATHLON GUIDANCE

International Triathlon Union Competition Rules:
http://www.triathlon.org/images/uploads/itusport_competition_rules_20120215.pdf
USA Triathlon Competitive Rules:
http://www.usatriathlon.org/about-multisport/rulebook.aspx

CYCLING PROTOCOL FOR CENTRAL PARK

This protocol was jointly developed as a guide for cyclists training in Central Park.
Cycling Protocol for Central Park
1. Cyclists are subject to all laws, rules and regulations governing Central Park at all times and shall act
accordingly when using the Park.
2. Training rides should be limited to times when the Park is least crowded (i.e., weekdays before 8am and after
8pm/6pm in winter).
3. Group training rides should be kept small and take into account proximate Park user traffic.
4. Cyclists shall employ caution and common sense when approaching crosswalks and signal lights.
5. Cyclists shall always yield to pedestrians, regardless of whether they are in a crosswalk. The safety of
pedestrians is paramount at all times.
6. Cyclists shall ride predictably at a speed appropriate to the circumstances - safe for the density of Park user
traffic.
7. Cyclists should be extra vigilant throughout the south section of the Park, from West 72nd Street around to the
bottom of Cat’s Paw Hill north of the Boathouse, in order to maintain safety through this narrow and congested
area.
8. In general, slower cyclists should stay left and faster cyclists should pass on the right when safe to do so. No
cyclist may ride in the runner’s lane at any time. When passing any park users, allow several feet of clearance.
9. Cyclists shall employ front and rear lights before dawn and after dusk.
10. Cyclists shall carry valid identification.
11. Cyclists should be alert, courteous and aware that the park is full of tourists and locals who do not know the
rules.


Understanding that all cyclists are subject to rules and regulations affecting Central Park at all times, the groups listed
here agree to educate their constituents to abide this Protocol.

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