New Swim Equipment, Now What?

See improvement in the water when you properly use your new swim equipment

Congrats! You just registered for Rookie Triathlon, the first triathlon of your life! Time to start training for the 300m swim. Purchasing swim equipment will help you improve in the water. Once you get all of your swim equipment, you probably have some questions about using it all. What’s a kickboard? Are you placing your buoy properly? What about your paddles? Here are some training tips that’ll help you get acclimated to your new swim equipment. We also provide some swim equipment recommendations!

Use our insight to get acclimated with your swim equipment!

Rookie Tri participant enters Decker Lake. Credit – Ed Sparks

PaddlesSwim paddles should fit within 1-2 inches of space around the edge of your fingers for maximum pulling power. Make sure to enter the water with your hand at a slight angle when swimming with paddles to reduce resistance against the paddle.

Buoy – Place the swim buoy between your thighs and try not to kick while you are pulling. The buoy will help stabilize your lower body. This allows you to rotate your hips and shoulders more effectively without the help of your kick. Pulling with just the buoy (no paddles) will help you focus on your “catch” in the water. Adding the paddles is a great way to increase your upper body strength.

FinsFins should fit snugly around your foot, but not tight. When kicking with fins, make sure to keep your legs fairly straight and use your hips to kick (without too much bend in the knee). The fins should help propel you through the water while keeping your upper body relaxed. Fins also help with ankle flexibility, which is very important in swimming.

Kickboard – The streamline kickboard helps beginner swimmers glide smoothly through the water as they develop the kick. Focus on keeping your lower body and the board on the surface of the water to reduce drag while you are kicking. Aim for small, quick kicks with your legs.

Mesh bag – Putting your swim gear in a mesh bag will help prevent lost or misplaced equipment. It will also allow your equipment to dry quickly after swim workouts.

Bicycle Helmets: The Breakdown

Bicycle helmets only work if you wear them correctly

That’s not breaking news, but anyone that’s new to triathlon might not think they’re necessary. Well, they are and you need to make sure the one you purchase is effective. Especially if you’ve started training for Rookie Triathlon, the first triathlon of your life! 

Your helmet could be the difference between life and death. Here's the lowdown on bicycle helmets, from choosing one that fits your head to avoiding common helmet mistakes. Click To Tweet

Why wear a bicycle helmet?

It’s simple: if you fall from your bike, the helmet will take the force of the blow instead of your head. Wearing a bicycle helmet when cycling is the most effective way to prevent a life-threatening head injury. Don’t assume that bicycle helmets are just for kids. Adults face the same risks as children. Even a low-speed fall from a bike can be dangerous.

Selecting a bicycle helmet

Bicycle helmets are cooler, more comfortable, and easier to adjust than ever before. There are plenty of inexpensive choices that will meet all these needs. Check out these recommendations from the staff at High Five Events.

Remember the ground rules:

Make sure the helmet is safe. Look for a seal of approval from the Consumer Product Safety Commission (CPSC) and American National Standards Institute (ANSI). If it doesn’t have a seal of approval from them, don’t purchase it and most certainly don’t ride with it. Aerodynamic helmets should be held to the same standards as regular helmets. A few extra seconds are not worth risking serious injury.

Make sure it fits snugly

You shouldn’t be able to move the bicycle helmet more than one inch in any direction, front-to-back or side-to-side. The sizing pads included with every bicycle helmet can help make the fit more secure. If you have long hair, consider a helmet with a ponytail port. The rules for wearing a bicycle helmet are simple. Wear the helmet flat on the top of your head. The helmet should cover the top of your forehead without tilting forward or backward.

Think about visibility

If the bicycle helmet straps block your vision – even a little bit – choose another helmet. Likewise, make sure motorists and other cyclists can see you; choose a brightly colored helmet.

Fasten the chin strap just below your chin

If it’s not fastened, it won’t help you out much. If the bicycle helmet doesn’t feel snug, use the foam sizing pads that came with the helmet to get a better fit. The helmet shouldn’t rock from front to back or side to side. Some helmets are “one size fits all,” but others come in S-XL. Wear it before you buy it!

Bicycle helmets must be replaced after every crash

If a crack or any sort of puncture is spotted on the helmet, it should be replaced. No questions asked.

Importance of Post-Workout Recovery Foods/Drinks

Recovery foods/drinks provide many post-workout benefits

Most endurance athletes recognize that it’s important to eat and drink within an hour or so after completing a workout to promote muscle recovery. Recovery foods and drinks provide the body with what’s needed to begin muscle refueling, rehydration, muscle/tissue repair, and inflammation control. With some exceptions, just about anything you might choose to eat or drink after a workout is better than nothing, from a recovery perspective. However, some choices are more beneficial than others. So what are the best recovery foods?

The nutrients your body needs most after exercise are carbohydrates for muscle refueling, protein and amino acids for muscle repair, water/electrolytes for rehydration, and antioxidants to manage inflammation. Your post-workout nutrition choices should provide all of these nutrients and little else. You don’t want anything to “get in the way” of the absorption and activation of these nutrients. There are plenty of natural foods (oatmeal anyone?) that will do the job.

Specially formulated post-workout recovery products such as bars and drink mixes offer certain advantages. The best recovery products are carefully formulated to provide exactly what your body needs. They’re formulated with the correct amounts, and nothing extra. They also tend to be more convenient than regular foods. You can take them with you to workouts away from home and not have to wait to eat. And often they are easier to consume soon after workouts when you may not be especially hungry.

Some of our favorites:

nuun performance – rehydrates, provides electrolytes and carbs

Clif Energy Granola – all the goodness you need!

RXBAR – packed with protein, carbs, and sugars

Gatorade Whey Protein Bar – mixture of carbs and protein

Epic Bars – high in protein, gluten-free, grain-free

What are your preferred recovery foods?