Triathlon Honor

Recreational Activities

Requirements

1. Present 3 biblical principles and 2 from the Spirit of Prophecy that support the practice of sports.

   Answer: Biblical principles: 1) The body is the temple of the Holy Spirit and must be cared for to glorify God (1 Corinthians 6:19-20). 2) Everything we do, including eating, drinking, and exercising, must be for the glory of God (1 Corinthians 10:31). 3) Bodily exercise is profitable, even though godliness is useful for everything (1 Timothy 4:8). Spirit of Prophecy (Ellen White): 1) Regular outdoor exercise and physical activity are essential for health, circulation, and the vigor of body and mind. 2) Active and healthy recreation renews physical and mental strength, being preferable to harmful amusements; it should, however, be balanced, without exaggerated competitiveness or a passion for sport that draws one away from God.

2. Present a report on the correct dietary regimen for staying in excellent physical condition and explain how this was maintained throughout the entire triathlon training period. Include the amount of fluid that should be consumed before and during the competition and the foods eaten during the competition.
   • Present the general guidelines for proper preparation, including warm-up exercises, stretching, injury prevention, exhaustion prevention, etc.
   • Present your training program.
   • List the appropriate equipment, including bicycle, footwear, and clothing.

   Answer: 1) General guidelines for proper preparation: always begin with a light warm-up (5 to 10 minutes of gentle running or cycling) to gradually raise muscle temperature and heart rate; do dynamic stretches before and static ones after training, paying attention to the calves, thighs, hips, and shoulders. To prevent injuries, increase your training load gradually (the rule of not going up more than 10% per week), use appropriate footwear and equipment, respect rest days, and correct your posture in running, cycling, and the swim stroke. To avoid exhaustion, hydrate well, eat properly, sleep enough, and never train beyond your own limits; if you feel pain, dizziness, or excessive fatigue, stop. Also maintain a balanced diet rich in complex carbohydrates (pasta, rice, breads, and whole-grain cereals, which provide long-lasting energy), with lean proteins, fruits, vegetables, and plenty of water, avoiding excess fat and sugar. Hydration: drink water throughout the day and during training; consume about 400 to 600 ml in the 2 hours before the race; during the competition, drink small sips regularly (about 150 to 250 ml every 15 to 20 minutes), replenishing salts (sports drinks) in long races, and prefer light, quickly absorbed foods (fruits, gels, or carbohydrate bars). 2) Training program: put together a plan that works the three disciplines (swimming, cycling, and running) throughout the week, alternating the days so that each is trained 2 to 3 times, always interspersing harder-effort days with light or rest days. Combine endurance training (long volume and steady pace), speed/intensity training (sprints and intervals), and so-called transition training ("bricks"), in which you cycle and then immediately run, to accustom the body to switching between disciplines. Increase the volume gradually over the weeks and reduce the load (tapering) in the last days before the race to arrive rested. 3) Appropriate equipment: for swimming, a cap, goggles, and proper swimwear (or a wetsuit in cold waters); for cycling, a serviced and adjusted bicycle, a mandatory helmet, gloves, and cycling shoes or firm footwear; for running, running shoes with good cushioning and the right size. Wear light, breathable clothing that does not cause chafing, a cap or visor, and sunscreen when the race is outdoors, plus a bottle of water or sports drink for hydration. — Proper nutrition and hydration sustain performance and protect health — a well-cared-for body performs more and for longer.

3. Demonstrate knowledge of the techniques used in swimming, cycling, and running.

   Answer: Swimming: rhythmic, bilateral breathing; a continuous leg kick driven from the hips; a long stroke with trunk rotation; the body aligned and hydrodynamic at the surface; the crawl/freestyle as the most used in triathlon. Cycling: an aerodynamic posture (low trunk, elbows resting); a constant, efficient pedaling cadence; correct use of the gears according to the terrain; pedaling 'round' (pulling and pushing); maintaining your line and balance in curves. Running: an economical stride with the landing under the center of gravity; a high, regular cadence; an upright, relaxed trunk, arms at 90°; rhythmic breathing; pace control so as not to exhaust yourself, especially after the cycling (transition/'heavy legs').

4. Compete in a recognized triathlon event, individually or as part of a team. The triathlon should cover distances similar to: swimming: 500 m; cycling: 15 km; running: 10 km. The course must be completed in a maximum of 4 and a half hours.