Many parents look at magazines, television coverage, and local triathlon races and think, “how can my child ever compete against children with all that expensive equipment”?  Well, there is good news – they can compete on a mountain bike, a second hand bike, or even a new bike without all of the fancy wheels, tri bars and computers.  The sport of triathlon is for everyone and unless you have a go with the equipment you already own, you will never get the feel for the sport.

Watching the race is one thing – actually being in it is something entirely different. 

Sure the people with the expensive gear may go faster, but you might like to ask how long they been training in the sport. They too, had to start somewhere.  It’s important to know that most children starting triathlons may have a huge wish list of little extras that they “must have”, during their first season.  The bottom line is this – make sure they participate in the sport for at least a season before you start to purchase the up-market equipment that we have all seen and admired at races.

How Much Training?     

When a young child begins to get involved with any sport and finding some level of success, the question is raised about how much training they should do.  While hard training at any age will probably get results it may not be in the best long term interests of that child.  Parents and coaches must establish appropriate training loads, frequency and intensity at each stage of development.  They must also set realistic goals at appropriate events based on the child’s capacity to cope with the stress of competition.  The young prodigies are rarely able to sustain their talent and enthusiasm until an adult.  There are three different considerations when establishing the developmental level of a junior triathlete:

1/. Chronological Age –

This is the most widely used factor in identifying what is appropriate for a particular child.  A child’s age is important when considering peer group identity and self-esteem.  Children removed from their peers, for giftedness or not, will most often lose their enjoyment of participation.

2./  Physiological Maturity –

Some early developers can be twice the size of the late developers at an early age.  By the end of adolescence this is leveled out and in fact there is evidence to suggest that late developers have a strength and endurance edge by the time they reach full maturity.  Sizes and growth rates differ and this can affect skills as much as power.  Many late developers give up sporting participation because they can not compete with their giant counterparts, while many early developers are unable to cope with no longer winning against opponents who they had defeated easily. 

Psychological Maturity -

Commitment dedication and focus are three of the most important factors in an elite athlete’s success.  Many people have the necessary physical talent to succeed but lack the drive to win.  This motivation must be internal to the athlete and not enforced by the parents or coaches.  While a coach can motivate an athlete to desire success they have little control over how they respond when the going gets tough.

Children are constantly changing what they want to be when they grow up.  One day it will be a fireman and the next it will be an astronaut.  It is a mistake to try to force them into committing to sport before they are ready.  It is a good idea to have separate sessions for children and adults because you can not possibly service both their needs at the same time.  Criticising a child because they are not serious enough or because they are playing up will make that child stop enjoying the activity and quit.  A child can not focus during a long repetitive session so training must have variety and fun.

How much training is too much?

Depending on the age of your child, their current fitness level and the background they have in each of the three disciplines, all of the training a child will set them up for a good lifestyle for the rest of their life.

If your child is younger than 13, I would encourage you to get them involved in sport by letting them have fun and enjoy it.  Let them experience the demands of the sport by joining a swimming squad two or three times a week or a surf club where they cater for nippers.

Alternatively, they could join a cycle club that includes junior riders.  Or they could join a Little Athletics club and concentrate on the long distance running events.  In time they will display a commitment and increased interest in triathlon – if it is really the sport for them.

Perhaps if they have the time they could join two of these sports to gain a better understanding of skills and techniques.  Old habits die hard and if they are taught correctly the first time there’s a greater chance they will perform better later on.

Another avenue your child may take is joining one of their parents on a short 20 minute run two or three times a week, or going for a family bike ride, or swimming for 30 minutes or an hour a couple of times a week.  This is the least expensive way to test if your child is really keen to develop their interest in triathlon further or if it’s just a passing phase.

If your child does show determination, commitment and persistence, you should ring the closest triathlon club and find out if your child could possibly in join some of the training sessions they have available.  There are also a few triathlon coaches in Australia who concentrate soley on developing juniors.  It would be wise to seek these people out and see if they can help your child.

If your child is older than 13, you need to help them develop whichever discipline is their weakest.  By concentrating on this area, while still completing sessions in the other disciplines, they will over time create a stronger competitive edge.

Children generally pick things up much quicker than adults, and keeping this in mind, the initial period of improving the weak link may take anything from three months to a year.  Once the discipline has improved and your child has more confidence, it is important to even out the training sessions so that their fitness in each is maintained.

In the case of the serious junior competitor, parents are usually in the odd position of trying to stop them from overdoing it.  It is easy for fit, growing body to think it can sustain unlimited training, but beware – growing bones need time to fully develop before they can take too much stress.

With the pressures of school and family commitments, generally three sessions a week of each discipline – plus an extra session in one area – is enough to keep their enthusiasm and performance levels up.  These juniors usually have a coach or an experienced parent who can develop them over time.

The biggest mistake a parent can make is to implement sweeping changes to their lifestyle, family, commitment to other activities, and make huge personal sacrifices – all in an endeavour to produce a “ child champion “.  Many of these children will burnout, loose interest or get injured and drop out.  It is important to take time with your child to ensure they have a continued interest in sport later on down the track.

GEAR RESTRICTIONS FOR JUNIORS.

Gear restrictions are always placed on junior cycle races, and some schools triathlons, to protect the growing child’s development.  Smaller gears are not as hard to pedal and teach the child to spin correctly.  Also it prevents the growing bones from being damaged. 

Another reason for the restriction is to force juniors who have bikes with adult gears to race on an even playing field with other children of the same age who have a smaller number of teeth in their rear and front gear makeup.

WHAT IS DRAFTING?

Drafting is when one person follows directly behind another person so that they can take full advantage of climatic conditions.  It is legal in the swim and run legs in all races.  However, in the bike leg it will depend on the race director of the individual race as to whether the cycle leg may include a “legal draft”.  If the race director rules that drafting is not legal, then a rider may only pass another rider if they are continually gaining on them.  If they pass a rider and then slow down and are overtaken, they must drop back until the rider in front is three bike lengths in front of them.

1.  Safety of riders is at risk, due to their young age and limited bike skills.

2. The road is too narrow and dangerous for bike packs.

3. Triathlon started as an individual sport.

Four Stages of Junior Development -

SOME GUIDELINES

Stage 1 Age 7 to 12 years INTRODUCTION Primary Age

This stage is vital to their future participation and must be enjoyed.

-          focus on participation not winning

-          focus on teaching proper technique and skills

-          high fun component with games and relays

-          short easy competitions (lead up to Qld Championships)

-          teach rules of competition

-          instil sense of fair-play and sportsmanship

-          keep variety, encourage other sports and activities

-          training two to five times per week with a race

-          No Lactate Sessions.

Stage 2 Age 12-17 years TRAINING   High School Age

At this stage achievement begins to take on a more important role.

-          set competitive goals ( National Championships)

-          begin scheduling and program periodisation and peaking

-          begin endurance and interval training

-          have progressive increase in training load

-          aim for technical mastery

Stage 3 Age 15-19 years DEDICATION   Post Adolescence

At this stage many children will make the commitment to specialise.

-          must attain physical and emotional maturity before this stage

-          specialisation to particular sport and sacrifice for goals

-          usually begins after high school has been completed

-          serious training and commitment to programs

-          goal of World Junior Champs for elite

-          Or goal of lifetime participation and recreation for most.

Stage 4  Age 18 to 22 years  TRANSITION Transition to Senior

This is a very difficult stage for elite juniors as they go from being one of the best to being back in the pack again.  It may take a few years until a breakthrough to elite status occurs.

Training In The Heat-

Heat produced by the body in hot &/or humid conditions cannot be readily dissipated from the body, therefore exercise should be moderated in these conditions.

Clothing: Because clothing reduces the effective surface area for heat transfer, it is important to minimise clothing to provide optimal skin surface area so evaporation (& cooling) can occur.  Loose, light-coloured clothing of natural fibres, such as cotton is best.

Methods For Reducing the Potential Of Heat Affected Injury & Illness Acclimatise

·         As most heat related illnesses occur during the first few exercise sessions in hot conditions, reduce the volume & intensity of training initially.  Increase training as the body acclimatises, using heart rate as a guide.

·         Drink as much fluid / water as is tolerable 30-45 minutes before activity.

Children At Play -

Because the thermoregulatory system of children (up to 15 years) is not well developed as that of adults, children are unable to tolerate hot conditions as adults can.  There are several strategies that the coach can employ to ensure his/her athletes remain free from heat-related injuries & illnesses this summer. 

Avoid intense activity in hot & or humid conditions; training should be reduced until children acclimatise & reintroduced at a gradual rate

Encourage rest breaks in cool, shaded areas during training (& competition if possible

Enforce sun protection measures –hats/caps, sunscreen, protective clothing

Encourage wearing of loose, light-coloured clothing

Enforce & demonstrate good hydration practices before, during and after training/ competition – PLAIN COLD WATER IS BEST

Fluid replacement for the average 15 year old:

45 minutes before training - 300-400ml water

During training/event - 150-200ml water every 15 minutes

After training / event 
Keep drinking until urine is clear

We hope you enjoy your ongoing training and look forward to seeing you at triathlon races in the future!