Ditch Your Laces & Upgrade to Elastic

Out with the Old, In with the New

You finally found the perfect pair of running shoes to get you from start to finish at Rookie Tri, but what about the laces that came with your purchase?? A lot of gear is needed for triathlons, but these laces are the most overlooked and under-appreciated piece of essential tri gear. There are many different types of elastic laces to choose from depending on your specific requirements and qualifications. In this blog, we’ll discuss the advantages of elastic laces and share a few of our favorites to help you find which ones you want to tri out this season.

Why switch to Elastic Laces?

Elastic laces are all the rage in the tri world, and with good reason. They save time, eliminate the possibility of accidents, and make for an easier transition during your tri. Elastic, or easy laces stretch to give you the ability to slide your foot into your running shoes easily quickly while holding your foot in the exact position you want them to be. Another benefit of these types of laces is that they are one size fits all, yet adjustable, so there are tons of options to choose from. Lastly, opposed to if you were using standard laces, using easy laces will reduce any possible stretching the shoe when you put them on.

Check Out Our Favorite Elastic Laces

 

Take advantage of these laces to eliminate any additional time that could be wasted tying your laces in transition. Some argue that elastic or lock laces can leave too much or too litter space for your foot within the shoe. In this case, make sure you adjust yours during training for the best fit and leave them be.

For the low price and high pay off, elastic laces are one of the most essential pieces of tri gear you could buy. Using this simple, yet effective tri-hack will help shave time off your bike to run transition on the morning of your tri.

The Importance of Setting Goals

The importance of setting goals to help you reach things you may think are unachievable

Highly successful individuals are big on setting goals for themselves. This is why it is important to apply goal setting to things you would like to accomplish in running or triathlon. Say what you are going to do and then do what you said you were going to do. Goal setting in running or triathlon does a few things. They can hold you accountable, be motivating, and build confidence. Here are some strategies in goal setting that can lead you to success.

The ABC’s of Goal Setting

Set an “A” Goal.

Setting Goals A GoalYour “A” goal is one that may seem beyond what you can achieve or highly unlikely unless things go perfectly. If you can stay focused on your longterm “A” goal, this can give you all the motivation you need to do all the small things along the way that ultimately leads you to achieve it. “A” goals can also be overwhelming and cause people to give up because they seem impossible at times. This is why “B”, and “C” goals are important. This is typically a private goal that only you or a few people know about.
Example: I want to come in first place this year at The Rookie Tri.

Setting B GoalsHave a couple of “B” Goals:

Your “B” goal is a goal that you would be happy to achieve and you are pretty certain if you put in the work, you will reach it. “B” goals are good to share with others to give you some outside accountability. Reaching “B” goals are also what you need to achieve to keep you working towards your “A” goal. The idea is for all your smaller achievements to build into larger achievements.
Example: I want to finish in the top 5 of my age group.
Example: I want to set a new PR.

Have a few “C” Goals.

Setting Goals C goals“C” goals are the lower hanging fruit that gives you your daily motivation, keeps you on task, and builds your confidence to reach higher goals. Your “C” goals are built into your daily routine and without accomplishing these, there is no way to achieve the others. These can be goals that cover your eating habits, sleeping habits, training mileage, social health, mental health, work-life balance, etc.
Example: Get 8 hours of sleep each night.
Example: Hit my weekly training mileage goals.
Example: Maintain a diet that gives me all the nutrition I need to stay strong and healthy.

Pro Tips to Setting Goals:

  • Set realistic goals: Be realistic about where you are currently at and start setting your goals from there.
  • Set goals that build on each other: Make sure you are thinking strategically about how achieving some of your lower goals will allow you to reach the higher ones.
  • Adjust your lower goals: Adjusting your lower goals are important because life throws you curveballs sometimes and it is key to experience success in your daily, weekly, and monthly routines. Without these successes, you will become frustrated and give up.
  • Reward: Last but not least, set up a little reward system for yourself. There is enough negative reinforcement tied to not reaching your goals, but in general you need positive reinforcement to make the process enjoyable. To reach goals you also have to sacrifice. It is OK to reward yourself with small amounts of things you are giving up to achieve your goals.

Example: If I hit my weekly diet, sleep, and training mileage goals, I get to have my favorite but not-so-healthy meal on Saturday night.

In summary, goals are very important to get where you want to go. Make sure your goals build on each other, be realistic about where you are starting, adjust for success as you go, and reward yourself along the way.

Breakfast On-The-Go: Healthy and Easy Smoothie Recipes

Healthy on-the-go Breakfast Smoothies Recipes

Are you more of a breakfast-on-the-go person? Perhaps you aren’t a huge breakfast eater in general. Whatever the case may be, this is just the breakfast solution for you! Try these smoothie recipes for a healthy and easy breakfast for a great way to get you energized and start your day. Pro tip: make it easier and plan ahead. Divide out your ingredients into containers for the week for a one-step breakfast, ready on the fly!

 

 

These breakfast smoothie recipes are perfect for a little something to get you going before heading out for a training session and can double as a recovery drink for your Rookie Tri training!

Celebrating Moms at Rookie Tri

Celebrating Rookie Tri Moms for Mother’s Day

This Mother’s Day we’re celebrating all the hard-working moms who stay dedicated to triathlon on top of everything else life throws their way. While appreciation for any parent should be every day of the year, we wanted to show our extra appreciation for all the moms on this special day. We love seeing you all show up and show out each year at Rookie Tri, so moms, this one’s for you!

Moms in action at The Rookie Tri

Moms can do it all. Balancing work-life, family, AND making the time to stay dedicated to tri! Take some time this Mother’s Day to celebrate the tri mom in your life and thank her for everything she does for you.

Free Online Workouts to Help You Stay Tri Ready

Be ready to tri year-round with the help of these free, online workouts!

Don’t let anything stand in your way from making progress towards your triathlon goals this year. Working out from home may not be your favorite thing to do, but these workouts make it fun and challenging! Change the way you feel about working out at home with these free, online workout videos that will keep you in shape and ready to tri at all times.

9 Free Workout Channels on YouTube

HASFit

More than 1,000 workouts await on this YouTube channel, but don’t let the number of options overwhelm you. With this many options, you’ll find the exact workout you’ve been looking for to meet your needs with these super informative, online workouts.

Yoga with Adriene

Austin local, Adriene Mishler, took the world by storm with her free yoga YouTube channel for viewers of all skill levels. You’ll find the right workout to meet your fitness goals and hopefully be inspire you to continue your yoga journey.

BeFit

Featuring everything from injury recovery workouts to free, six-week training programs, this one-stop-shop for fitness aims to meet the needs of every athlete.

Adam Rosante

Though Rosante’s workouts are only 5 to 20 minutes, they pack a big punch of intensity. The fitness coach and author of number-one bestseller The 30-Second Body offers equipment-free workouts you can do in even the smallest studio apartment.

Bodybuilding.com

Though some of the videos require gym equipment or weights, many of the moves can be performed with minimal equipment. Along with detailed instructions on the correct way to perform each move, this channel is almost the same as having a personal trainer at the gym.

The Fitness Marshall

Not in the mood for a workout? Then you might as well dance! In this series from fitness guru, Caleb Marshall, cardio meets dance party for a fun way to break a sweat.

StudioSWEAT on Demand

This online fitness studio offers a variety of free fitness classes via YouTube. They also include a handful of solid spin classes to bring some structure to your trainer time.

Train with GCN

The Global Cycling Network offers almost 50 online spin workouts in its “Train with GCN” series – everything from 20-minute progressive efforts to 60-minute endurance intervals.

PopSugar Fitness

This popular YouTube channel is divided up into categories so you can find just what you’re looking for. They offer just about everything, including workouts for beginners, vigorous high-intensity interval training (HIIT) videos, and targeted workouts for your abs and glutes.

These free online workouts are a great way to switch up your Rookie Tri training routine for something different and fun. The best thing about online workouts is you can make them work with your schedule. Take advantage of any free time you have to give these free workouts a try!