RTC LONG TERM ATHLETE DEVELOPMENT COMPETENCIES

Athletes attending the RTC are expected to demonstrate proficiency in the following competencies from their training and sport education.

KNOWLEDGE COMPETENCIES

An athlete must be able to identify, describe or demonstrate the following;

General Sport knowledge

• the importance of following a training program
• how to record and review training information
• communicate with a coach with the intent of improving performance
• the importance of reporting injuries and medical problems
• the importance of good nutrition and hydration
• their role as a sport ambassador
• fundamental mental training skills (positive communication, time management, self-esteem)
• the relationship between velocity and duration

General Triathlon knowledge

• Basic sport technique associated with triathlon
• Basic training theory associated with triathlon
• the multi-lap, draft-legal format and race distances
• the rules applicable to draft-legal racing, including race uniform and bicycle set-up
• the requirement to attend the pre-race briefing and race check-in procedures
• warm-up and transition check in procedures in effect for any given event
• proper application of race number decals
• Age and skill appropriate racing distances for juniors

General Sport ADMINISTRATION knowledge

• location of athlete development information on Triathlon Canada website
• Triathlon Canada athlete development pathway from Kids of Steel to Senior Elite
• where to find anti-doping information on the Canadian Centre for Ethics in Sport website including how to check prescription medication and over the counter products
• Awareness of the Sport Canada athlete assistance program benefits
• Awareness of the Canadian Sport Centre network

Sport Specific Knowledge: Swim

• the type of swim start and the start commands
• basic understanding of technique, stroke rate, hydrodynamics and pacing

Sport Specific Knowledge: Bike

• basic understanding of power, speed, cadence, aerodynamics and pacing
• basic understanding of the importance of bike fit
• basic bike maintenance (wheels, tires and tubes, gears, chain and derailleurs, assembly and disassembly for travel)
• risk assessment in group riding situations; opportunities vs threats

Sport Specific Knowledge: Run

• basic understanding of stride length, stride frequency and ground reaction time (duration of foot strike)
• impact of cycling on run performance

Sport Specific Knowledge: Transition

• the flow-through style transition and proper set-up of transition space

SPORT SKILL COMPETENCIES

An athlete must be able to;

General Sport Skills

• demonstrate functional movement skills sufficient for sport participation
• acquire a full range of motion in all key joints
• demonstrate proper nutritional and hydration practices in and out of training
• demonstrate proper pacing skills
• proper recovery techniques in training and racing
• demonstrate basic mental training skills

General Triathlon Skills

• demonstrate competency in draft-legal events while performing these skills
• execute a basic race plan from warm up to race to warm down

Sport Specific Skills: Swim

• take his/her starting position on a ITU-style start grid without hesitation
• perform a dive start from a pontoon (pool’s edge) on starter’s command
• perform running beach entry/exit
• perform a deep water start
• navigate and sight with proficiency
• draft faster swimmers from both sides and behind
• navigate turn buoys effectively
• perform beach turns effectively

Sport Specific Skills: Bike

• ride in single-file pace line, double pace line and in a pack
• rotate positions within a pace line and minimize gaps
• use proactive and effective verbal and non-verbal communication when in a group
• demonstrate cooperative leadership skills in organizing a group of riders
• use proper hand positions on the handlebars
• shift gears so as to maintain cadence in a proactive manner
• demonstrate safe and effective cornering techniques
• use both seated and standing climbing techniques
• master relaxed and safe descending skills
• remove, drink, and replace water bottle while riding in a group

Sport Specific Skills: Run

• core, arms and legs work together to balance stride
• appropriate stride length selected to maintain optimal cadence 
• able to accept and consume drink while running at race pace

Sport Specific Skills: Transition

• set up his/her transition area and demonstrate correct use of rack and basket
• use elastic bands to secure cycling shoes
• locate the mount/dismount lines/zones
• handle bike while running at speed
• perform mount and dismount at speed (i.e. without stopping)
• put on and remove cycling shoes while at speed
• place bike on transition rack during T2