Triathlon Club Project Activities Overview April 2024

General information and technical instructions for Triathlon Clubs v.2.0 in April 2024 cover the selection and involvement of clubs, project activities such as training workshops, distance learning courses for coaches, and the organization of an Open Day in June 2024 involving youth engagement. National Federations will select specific Triathlon Clubs based on agreed criteria, participate in training courses, and host events to engage young participants.

• Triathlon Clubs
• Project Activities
• Training Workshops
• Youth Engagement
• Open Day

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1. General information and technical instructions for the Triathlon Clubs v 2.0 (April 2024) 1

2. Index Section 1 Selection of the Triathlon Clubs Section 2 Involvement of the Triathlon Clubs to project activities TRAINING & WORKSHOPS General information OPEN DAY General information Logistical information Technical Manual CAMP / RACE General information Section 3 Reporting and Communication project activities Add a footer 2

3. General information and technical instructions for the Triathlon Clubs Section 1 Selection of the Triathlon Clubs Each National Federation (NF) will have to select a number of Triathlon National Clubs to be involved in the project activities The number of the Triathlon National Clubs will have to be agreed with the Coordinator in line with the the project budget. Below the agreed number of Triathlon National Clubs to be selected by each National Federation (as of 28/3/24) NATIONAL FEDERATION POLONIA MALTA SERBIA PORTOGALLO GERMANIA SPAGNA FRANCIA ROMANIA CROAZIA ITALIA Total N. CLUB 9 5 7 9 9 4 13 8 7 31 102 Each NF can decide which criteria use to select the Triathlon Clubs Each NF will have to inform the Coordinator about the details of the Triathlon Clubs involved by filling the Club form 3

4. General information and technical instructions for the Triathlon Clubs Section 2 Involvement of the Triathlon Clubs to project activities TRAINING & WORKSHOPS General information A distance learning course (8 hours: 4 lessons of 2 hours each one) for coaches of Triathlon clubs to cover topics related to youth (14-16) engagement in Triathlon will be organized by FITRI in the months of April/May 2024 Each NF will have to select a number of 2 coaches from the Triathlon clubs that have been involved in the EUtriWEEK project (see Section 1) for the participation to the distance learning course. 4 online knowledge-sharing workshops to provide coaches and technical staff of the Clubs with the tools to effectively engage young people in the 14-16 age group Each NF will have to promote the 4 online knowledge-sharing workshops and foster the participation of coaches and technical staff of the Clubs. Add a footer 4

5. General information and technical instructions for the Triathlon Clubs Section 2 Involvement of the Triathlon Clubs to project activities OPEN DAY JUNE 2024 General information European Open Day will be organized by each national club selected by the National Federations (NF) in June 2024; the choice of date will be at the discretion of each club and must be communicated to each NF Every club will have the target to involve at least 40 youths (14-16 years old) in the Open day Every club will receive the Open Day Kit with gadgets for the participants and promotional communication material (flags, flyers, scrim) Every club must register the attendance of participants at the open day using a template that will be sent before the open day Every club must produce an activity report using a template that will be sent before the open day Before the Open Day guidelines for the communication activities of the Open day will be sent (for example post social, hashtag and tags to use, photos and short videos to produce) Add a footer 5

6. General information and technical instructions for the Triathlon Clubs Section 2 Involvement of the Triathlon Clubs to project activities OPEN DAY JUNE 2024 Logistical information The Open Day can be organized at the training venues of the clubs, or in any place where you can play cycling and running activities safely. Use of the swimming pool is suggested but not mandatory. The overall duration of the open day can be between 4 and 5 hours Required material for the Open Day: bikes, helmets, cones, balls, water bottles, pull buoy, kick boards, race bibs, "bib holders", swim caps Presence of at least one coach to organize and manage the activities Each participant will be issued a certificate of participation in the project The sporting activities described in the manual are a sample that every technician can modify/to adapt on the base of the single technical/logistic requirements

7. General information and technical instructions for the Triathlon Clubs Section 2 Involvement of the Triathlon Clubs to project activities OPEN DAY JUNE 2024 Technical Manual SWIM Swimming pool (if available) About 5 . 8x25 mt DURATION Propose to the youth, in a reduced form, many of the possible variations that a triathlon swimming leg can offer GOALS Swim with the kickboard (one arm only) and do lateral breathing. Variation: do the exercise leaning on a pull buoy to reduce the floatingsurface in support CONTENTS DURATION 45 Swimming clothing, pull buoy, kick boards MATERIAL DURATION About 5 4x25mt About 5 Respiratory education : DURATION CONTENTS Inclusionof frontal breathing within the freestyle swim Athletes lying on the ground, supine, exclude the visual analyser and concentrate on external noises. The athletes are then asked to open their nostrils wide and inhale and exhale. DURATION About 5 . 4x25mt Swim as a group starting 2/3 per lane at the same time CONTENTS You can also introduce the teaching of abdominal/diaphragmatic and thoracic breathing and subsequently their coordination (help yourself by placing your hands on your abdomen). About 5 If a shallow pool is available, it is possible to repeatedly pushing on the bottom, producing progress by imitating the classic dolphin proceeding on the surface of the water, to reproduce a typical skill of the start of triathlonraces DURATION CONTENTS CONTENTS At the same time, explain the importance of good breathing education and how, in sports, a rigid and continuously tense muscular diaphragm does not allow the ribcage to expand optimally, which is a fundamental requirementin sports practice. 7

8. General information and technical instructions for the Triathlon Clubs Section 2 Involvement of the Triathlon Clubs to project activities OPEN DAY JUNE 2024 Technical Manual SWIM swimming pool (if available) The athlete starts with a dive and reaches the middle of the pool where an obstacle is positioned (floating buoy/life jacket/board). The athlete goes around it and goes back to the wall, passes into the lane next to it and swims freestyle the entire pool. At the end of the pool, some kickboards are positioned: the athlete takes one, passes under the lane and kicks his legs freestyle (or backstroke). Having reached the bottom of the pool, he leaves the board and gets out of the pool, runs for about 5 meters (carefully!) and then dives in, doing a part of the swim underwater and the rest of the pool running in the water. PLAYFUL PROPOSAL When the athlete reaches the finish, he comes out of the water and the next athlete will start VARIANTS: Place more obstacles along the pool and do the slalom or create a mini-course, not only for the swimming part but also for the other parts of the course Instead of the kick board you can kick legs without any support, to make the test more difficult The leg can be performed in small groups with 2 or 3 athletes at the same time 8

9. General information and technical instructions for the Triathlon Clubs Section 2 Involvement of the Triathlon Clubs to project activities OPEN DAY JUNE 2024 Technical Manual BIKE GOALS DURATION MATERIAL Knowledge of the bicycle and correct positioningon the vehicle 45 Gym clothes, bike, helmet, water bottle, balls, cones About 5 Ride the bike by hand, first freely and then within a defined circuit (walking sections, running sections, short course with narrow conessuch as a special slalom,short course with conessuch as a giant slalom,...). DURATION CONTENTS About 10 Brake evenly withoutlocking the wheels. DURATION Brake at intervals withoutblockingthe wheels. CONTENTS Brake by blockingthe rear wheel. The exercises must initially be managed directly by the coaches, defining braking times and distances, using the front brake, the rear brake and bothbrakes, also changing the positionof the hands on the handlebars. Athletescan then be left to perform freely. 9

10. General information and technical instructions for the Triathlon Clubs Section 2 Involvement of the Triathlon Clubs to project activities OPEN DAY JUNE 2024 Technical Manual BIKE DURATION About 30' (about 5 per exercise) The task given to the athletes is to pedal by occupying the empty spaces of the delimited surface, predicting the directions of the others and acting accordingly (establish the size of the delimited space based on the number of bikes present). VARIANTS: - Same situation as before, now at the whistle the athletes must stop on the spot, maintaining the balance on the spot for as long as possible without placing their feet on the ground ("surplace"). - When the athletes are pedaling spread out within the delimited surface, at a given signal they must come alongside each other in pairs and continue pedaling side by side. CONTENTS - If the level of the athletes allows it, the above exercises can be performed in pairs side by side, by shaking hands between the pairs, first one and then the other, and/or placing the hand on the shoulder. - Cycle spread out on the ground holding a tennis ball first with one hand and then with the other. - Cycling spread out on the ground dribbling with a ball with both right and left hand. - Go around spread out on a marked surface and pass a tennis ball from hand to hand among everyone. 10

11. General information and technical instructions for the Triathlon Clubs Section 2 Involvement of the Triathlon Clubs to project activities OPEN DAY JUNE 2024 Technical Manual RUN GOALS DURATION MATERIAL Consolidationof basic motorpatterns and coordinationskills related to running. 45 Gymnastics clothing, cones About 20 (approximately 3' in totalper exercise). 2 repetitionsper exercise. Identify a suitable area of 20-25 m in length delimited by cones. Arrange the athletes in parallel rows of 3 elements starting at the same time. At the end of the exercise each studentgets back in the row. DURATION 1- Frequency running. Maximumnumber of supports. AREA 2- Wide stroke. Minimumnumber of supports. 3- Alternationof hops with one or two feet, on the spot,forward, sideways. CONTENTS 4- Amplitude/frequency run. Divide the leg into three parts and propose exercise 1 and 2 in alternatingsequence. 5- Front slalom.Arrange rows of cones1-2 metersapart. 6- Side slalom 7- Running forward/backward #1. Run 3 cones forward and 1 backward. 11

12. General information and technical instructions for the Triathlon Clubs Section 2 Involvement of the Triathlon Clubs to project activities OPEN DAY JUNE 2024 Technical Manual RUN FINISH Find and run for the team : OBJECTIVE OF THE GAME: stimulate and recall the elements already proposed in previous exercises putting them in the characteristic and engaging context of triathlon competitions. DESCRIPTION: TRANSITION Divide the athletes into teams, each team has a different colored cone (blue team, red team, ...).Create a limited space "transition area" where the cones are randomly arranged (one for each colour/team). The positions of the cones can also be changed during the relay without the athlete's knowledge. Arrange the athletes from the same team in a row and the rows of the other teamsin parallel. PLAYFUL PROPOSAL Slalom between cones At the signal, the athletes from the different teams arranged in parallel (one per team, 3 to 5 kids in total) start and enter the transition area, place the cone that they carry on top of the one of the same color on the ground and run away to complete the running route which ends by giving the change to the teammate lined up at the start, according to the Mixed Relay rules (touching him anywhere on the body).The running route consists of a free running section and several sectors with 2 or 3 exercises chosen from those previously done. The length of the route is defined based on the space available and the abilitiesof the athletes. The last athlete of each team completesthe route on the defined finish line. 12

13. General information and technical instructions for the Triathlon Clubs Section 2 Involvement of the Triathlon Clubs to project activities OPEN DAY JUNE 2024 Technical Manual TRANSITION GOALS DURATION MATERIAL Simulate transitionarea as realisticallyas possible,placing them in a contextsimilar to that of the competition. 45 Gymnasticsclothing,cones, race bibs, "bib holders", helmets,swim caps About 20 (approximately 3' in totalper exercise). 2 repetitionsper exercise. - In small groups the athletes are asked to put on and take off the helmet correctly and quickly. It is possible to start them from about ten meters away and make them run towards the helmets positioned on the ground, put on the helmet and return to the starting position as quickly as possible. The opposite can also be proposed (starting with the helmet).Thesame exercise can be proposedwith bibs or shoesor swim caps. DURATION EXIT - It is possible to set up a transition area with simple material (red/white tape, some cones for the entry and the exit, sheets of paper with the transition numbers written on). The coach verbally assigns a number to each athlete and they are asked to do the previous exercises by starting running from a point outside the transition area (start), reach the right position inside the transition area, do the transition and running to a pre-established point (finish) outside the transition area. TRANSITION CONTENTS ENTRY The use of a bicycle can also be included in the previous exercises. These exercises can be done individually, in pairs or small groups or all together, if conditionsallow. - Mount and dismount the bicycle correctly. The exercise should be performed both standing on the right and left of the bicycle - The "scooter" technique: the cyclist places himself sideways to the bicycle and places only his outside foot on a pedal, while holding the handlebars firmly with both hands, with his free foot he pushes the bicycle with some steps and keeping himself balanced on the side of the bike. At the same time as learning this technique, is asked to athletes to get on and off the bike while it is moving 13

14. General information and technical instructions for the Triathlon Clubs Section 2 Involvement of the Triathlon Clubs to project activities CAMP/RACE OCTOBER 2024 General Information A Triathlon camp will take place in Rome from Oct 1stto Oct 6th2024, ending with a Race with the participation of 40 Athletes selected. The event will take place in the CONI Olympic structure, thus guaranteeing both first-class facilities and professional logistical/technical and psychological support Each NF will have to selected 2 young triathletes (1 per gender) and 2 "new talents" (1 per gender) for the participation of in the Camp and Race that will be held in Rome, also based on the youth participating to the European Open Days. Each NF is free to identify the criteria for the selecting 2 young triathletes (1 per gender) among the members of triathlon clubs and 2 "new talents" (1 per gender) among those youth participated to the European Days All the costs for the participation of the young athletes selected for the camp and race in Rome will be borne by FITRI. FITRI will also cover the costs for two trainers for each National Federation which will accompany the young athletes in Rome. Each NF will have to contribute to media coverage and consequent visibility, to convey at national and European level the importance of Triathlon and its benefits for young people 14

15. General information and technical instructions for the Triathlon Clubs Section 3 Reporting and Communication project activities Each NF will have to contribute to information and communication activities to promote the project activities at national level under the direction of a Communication manager that will provide all the instructions and resources for an effective and coordinated communication. Each NF will provide the Coordinator with reporting on the activities carried out by the Triathlon Clubs. For the organization of the European Open Days, each NF will have to verify that each Triathlon Club will correctly report the activities and participants. The reporting documentation will include a form for reporting the activities, the list of the expenses and the number of participants to the European Open Day. Add a footer 15