Presented by Tim Hola

The following notes were taken at a seminar I attended in November of 2006 at the Olympic Training Seminar. These notes are printed with the permission of the presenter, Tim Hola. I would encourage you to review these notes from time to time. Evaluate how well you do in each of the mentioned areas.

1. Keep a Healthy Perspective
a. Look at all facets of why you race
b. Remember what was important to you before triathlon was a part of your life
c. Don’t get too caught up in all the triathlon hype
d. We all have other lives outside of triathlon
e. Competition is healthy
f. Look for internal reasons to race instead of external reasons
g. Keep it fun

2. Priorities and Balance
a. Try to make time for yourself
b. Look at all important things in your life
c. Keep it simple
d. Ask yourself “what do I need to do today?”
e. Write things down
f. Focus on what you need to do right now

3. Dealing with Co Workers/Bosses:
a. Being honest and coming in late (this discussion centered around the perception of workers and bosses regarding the time triathletes spend training and racing) My take on this is that everyone needs to read their work situation and relationships and handle accordingly. If you are coming in late, leaving early or training over lunch it is important that you make up the time and always be on top of your work load and communication. In some situations it may be beneficial for you to communicate with your boss or co workers that you may be in late or leave early but you will make up the work or work longer.

4. Transferable skills for life
a. Goal setting
b. Completing a task
c. Not quitting
d. Identifying skills and improving weaknesses
e. Creating a plan and adhering to it
f. Put your tri accomplishments on your resume

5. Triathlete Relationships
a. Spouse support is important

6. Motivation
a. Look at others to find motivation
b. Keep a training log and look back on your past workouts
c. Think about the great workouts
d. Remember how lucky you are to be able to do this sport.
e. Keep your goals written down so you can see them everyday

6. What’s Important Now (W.I.N.)
a. Ask yourself, is what I’m doing right now very important?” (i.e. family or training)
b. Keep your focus on W.I.N
c. W.I.N will keep you focused on quality
d. Remember, there will be other W.I.N.’s

7. Long Distance Training for Real People: How do you do it?

• Dedication and discipline is key in balancing long distance training, work and family
• Get up early and train
• Be creative
• Be flexible
• Always keep your end goal in mind
• Have fun and relax

8. Sponsorships Opportunities
a. Even the smallest benefits of a sponsorship help
b. Create a race resume and keep it current
c. Apply and get your name exposed
d. Network and make contacts at races
e. Fundraising (Janus Charity Challenge)

9. Should I turn Pro?
a. Make a list of pro’s and con’s

10. Triathlon Nutrition
a. Fruits and veggies are important
b. Only carbo load at the right times
c. Salt your food prior to hot days of training
d. Experiment with supplements or other regular foods only during training
e. General rule is 200 – 300 calories per hour

11. Kids are the future of the sport
a. Recruit 5 kids to do a tri
b. Be a coach
c. Always keep triathlon in a positive light to kids
d. Focus on finding new skills

12: Top ten List
1. Look at W.I.N
2. Keep Things positive
3. Do it because you love it
4. Have a good time management plan
5. Missing a workout is o.k.
6. Make the right decisions
7. Be Organized
8. Be Responsible/Keep your word
9. Focus on past success for motivation
10. Encourage kids to race in a triathlon