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‘Tis The Season For New Running Shoes

Out with the old, in with the new. Separating with your trusty pair of running shoes can be traumatic. You have covered lots of ground together and they have always been there for you. Sadly there is a time when you will need to retire them and bring in the new guy. Below are some tips on when you know it is time to retire, and how to break in your new shoes for many more miles of running bliss.

How to Test Your Old Running Shoes

Count Your Miles

Typical running shoes have a lifespan of around 300-500 miles, while some lightweight shoes have as little as 250-300 miles.

Keep track of when you start putting miles on a pair of shoes so you can be on the lookout for changes in foot strike and any pains that may be associated with worn-out shoes.

Visual Checks

When shoes are wearing out sometimes, the insoles will become loose. This can cause rubbing and blisters and is also a sign that your foot is slipping around inside the shoe.

The tread on the bottom. Look at the bottom of your shoe for a wear pattern. See spots that are wearing down? While this is not a for sure sign to replace it is a good gauge of life left in the shoe. Obviously, if there is a hole in the bottom – it is time to replace.

The top. A hole here or there is fine but if your big toe is sticking out feeling the breeze, consider that pair a goner.

Tired Legs

This one can be hard, because whose legs are not tired after a long run? But having your legs feel more tired than usual maybe more on your shoes than on you. Take this as a sign to buy new running shoes and start breaking them in so that you do not find your self with time in between.

Breaking In New ShoesCheck your running shoes to make sure your pair is still in good shape

Give Them Time

Plan some time to break in your new shoes. They are not going to be ready to go out of the box.

Date Them

In a place where it will not rub off, write with a permanent marker the date you start running in your shoes.

Wear Thick Socks

Wearing an extra pair or thicker socks can help break in the shoe from being stiff.

Short and Sweet

Keep your first runs under 6 miles. Remember, if you feel any discomfort shut down the run. It’s not worth risking a long-term injury by running in shoes that are not ready.

Have a Race Day Pair Ready

Buy a new pair of shoes 3 or 4 long runs out from race day. Break them in and then box them up. You will rest easy knowing that you have a pair of shoes that will be run-ready on race day of Rookie Tri!

Don’t let old running shoes be the cause of your pain during your tri training, use this guide next time you give your running shoes a check-up to know when it’s time for a new pair!

Celebs You Didn’t Know Are Triathletes

Ever wondered which of your favorite celebs share the love of triathlon with you??

The world of triathlon knows no bounds. With an estimate of 4 million people participating every year, the sport is constantly growing and adding new athletes to the mix! We see every type of person enter triathlons, but have you ever thought about which of your favorite stars are triathletes too? See if your favorite star made the list with these celebs that TRI!

 

1. Shawn Colvin

Shawn Colvin, Triathlete

Image: Getty Images

Shawn Colvin is a Grammy award-winning artist that was bitten by the tri-bug back in 2001. “It’s true, once you do one of them you want to do more!” She regularly participates in triathlons all over the country and was even at the 2019 Kerrville Triathlon Festival where she sang the national anthem to kick-off Saturday and Sunday of race weekend! Colvin holds a special place in our hearts because she’s one of our very own and completed Rookie Tri in 2006!

 

 

James Marsden

Image: Noel Vasquez

2. James Marsden

James Marden, known for his role in The Loft, is an actor, singer, and a regular participant of triathlons all over the States. He is constantly keeping up with his training and participates in various triathlons every year to maintain his muscular physique. Marsden says triathlons are a great way to stay in shape year-round so he is camera-ready at all times.  He even missed the 2017 Emmy awards because it conflicted with one of his triathlons!

 

3. Jennie Finch

Image: Matt Peyton

Jennie Finch is one of the best softball players the sport has ever seen. After retiring from her 11-year career earning her 2 Olympic medals, she hung up her cleats and traded them in for running shoes. She began by entering marathons before she participated in the 2013 New York City Triathlon as a way to get back in shape after her third child was born. She crossed the finish line of the Olympic-distance (we see what she did there) with an impressive time of 2:51:15!

 

 

Triathlete Gordon Ramsay

Image: Clara Molden

4. Gordon Ramsay

Hell’s Kitchen’s overlord, Gordon Ramsay, took his skills out of the kitchen to participate in the 2013 Hawaii Ironman. Since then, Ramsay, 52,  has competed in several marathons, half ironmans, and other races throughout his journey. The competitive environment of the events is what keeps him coming back year after year. He trains throughout the year to keep up with his physical condition alongside his wife, Tana.

 

Jennifer Lopez Triathlete

Image: Jean Lacroix

 

5. Jennifer Lopez

Jennifer Lopez was inspired to begin her journey as a triathlete for a good cause. She participated in her first-ever triathlon at the Nautica Malibu Triathlon in 2008 to raise money for Children’s Hospital Los Angeles. New to the sport, she had to spend most of her time training for the swim portion. On race morning, her training certainly paid off with her finishing time being 2 hours, 23 minutes and 28 seconds!

 

Matthew McConaughey

Image: Gregg Deguire

6. Matthew McConaughey

Austin local, Matthew McConaughey, is no stranger to the sport, having completed several triathlons since his journey began. McConaughey started his journey in 2008 by completing an Olympic-distance tri. He showed off his athleticism by earning a time of 1:43:48. How would you like that for your first ever triathlon time? Although he’s completed several triathlons since then, he has yet to complete Rookie Tri! Maybe we should ask him!

 

7. Claire Holt

Claire Holt Triathlete

Image: Chris Polk

Best known for her role in the TV series The Vampire Diaries, Claire Holt was instantly hooked on triathlons. Like the other star triathletes, Claire Holt is a regular participant of the celebrity division at the Nautica Malibu Triathlon. Once she discovered her love for the sport, she found herself returning every year with the goal of improving her performance! She achieved her goal at the 2012 event by taking home first place with a time of one hour and 44 minutes.

 

Image: Noel Vasquez

8. Joel McHale

Joel McHale is the newest celeb to become a triathlete. He was especially impressed with his defeat of fellow triathlete and star, James Marsden, during the run portion of the race. He plans on returning to race triathlon again next year and plans on recruiting other celebs to join him!

 

9. Megyn Price

Megyn Price

Image: Chelsea Lauran

Rules of Engagement star, Megyn Price, started her triathlon career because she wanted to have a goal that would test her physical strength.  She finds it important for females to have goals that are based on something more than how you look. Her efforts paid off when she took home first place at a 2010 triathlon with a time of 2:10:23, just 3 years after her first tri! Way to go!

 

 

Brendan Hansen Triathlete

Image: Jamie Squire

10. Brendan Hansen

Brendan Hansen is best known for his professional swimming career. During all the chaos of winning 6 Olympic medals, breaking world records left and right, and starting a family, Hansen managed to find time to become a triathlete! Hansen competed alongside our Rookie Triathletes in 2010 and continues to participate in triathlons in and around Austin, Texas. When asked about his triathlon journey, Hansen told The Orange County Register, “Triathletes are great. They’ve got a screw loose, the way they train. But at the finish line, there is a beer tent. How great is that?” We couldn’t have said it better ourselves!

These folks may be superstars, but at the end of the day, their triathlon journey started just like everybody elses. With a Sprint Distance Tri and online training plans. If these stars can fit training into their schedules around all the craziness, you can too!

 

5 Most Common Misconceptions About Triathlons

If you’re new to triathlons or can’t decide if you want to participate in one, it’s probably because you have some questions. We’re here to debunk the 5 most common misconceptions about triathlons.

With all the craziness of everyday life, adding training for a triathlon can seem nearly impossible. Whether you don’t have the time, resources, or you doubt your abilities to complete a triathlon, we are here to show you that you can do it by telling you the 5 most common misconceptions about triathlons!

It’s Too Expensive

The great thing about your first triathlon is you probably already have all the gear you would need! Let’s start with the basics. A swimsuit and goggles are all you need for the swim portion. We will provide you with a swim cap based on your age group and/or division. You may think you need an expensive racing bike, but any bike that will get you from A to B is just fine! If you don’t have a bike, that’s okay too – you can rent one or borrow one from a friend. Top it off with any bike helmet and you’re all set! For the run, all you’ll need a pair of tennis shoes, which hopefully you already have. And that’s it! You’re ready to tri. Pro tip: get yourself an affordable tri suit to wear from start to finish, to skip any clothing or gear changes during the race.

Running along the Rookie Tri run courseTraining Takes too Much Time

A sprint distance tri does not require as much training as you may think. Depending on your current swimming, cycling, and running abilities, you will know what areas you need to focus more time training on. With that being said, you can train as little as 3 to 5 workouts a week (2 swims, 2 bikes, 1 run) to get you race-ready. Focus on your weakness and complete more of those workouts where needed.

You have to be a Super Athlete

Triathletes come in all different ages, shapes, and sizes. If you can swim in a straight line, ride a bike and put one foot in front of the other, you can complete a triathlon! According to USAT, the average age of triathletes is 38, with the second-largest age group of participants being 40-44, so it’s never too early or too late to start your tri journey. The Rookie was designed with beginner triathletes in mind, to give you a chance to get comfortable with the sport before attempting a long-distance race.

You Have to be able to Swim, Bike and Run

Get a group of friends together to complete a triathlon with you

If you want to participate in a tri, but cannot complete one of the legs for any reason, you can still race in one! Get together a relay team of 2 to 3 people so you can divide up the work while still getting to experience a tri. We also have an Aquabike option available if you know you cannot complete the run portion.

You Need to Get a Coach

There are endless options of free training plans created by professional coaches online for every distance triathlon. Once you find one, stick to the training plan and trust the process. Having a coach is great if you are trying to improve your time but with all the resources out there, a coach is not necessary for your first tri. Try this free sprint distance training plan from professional triathlete and Coach, Paul ‘Barny’ Matthews.

Nothing beats the feeling of taking your final steps across the finish line!

Whatever your reason for starting your triathlon journey, your main goal when participating in the Rookie Tri, as a first-time triathlete, should be to cross the finish line. Along with an unbeatable sense of accomplishment, the health benefits you’ll get from all your hard work and training will be far more gratifying than your race time. Hopefully, this feeling will encourage you to participate in other triathlons in the future, but in the meantime, make Rookie Tri your first tri!

Tips to Make Sure You Have The Correct Fit for Your Helmet

For a bike helmet to protect you correctly, you need to purchase one that fits you properly. Keep reading for tips to make sure you have the correct fit for your helmet. 

To make sure you’re getting the most out of your helmet, you need to find one that fits you best in all the following ways. Use these tips on how to make sure you have the right fit for your bike helmet. 

Size

tips to get the perfect fit for your bike helmet

A great example of how a helmet should sit on your head with the proper fit!

The first thing you should adjust when choosing a helmet is the fit pads or adjuster ring. The helmet needs to be snug around your head to effectively protect you. It should not be too tight where you feel pressure, and not too loose that there is any wiggle room. If needed, add more fit pads to get a secure fit. If your helmet has an adjuster ring, modify the circumference until the helmet is fitted properly for your head. 

Height

The next thing to determine is how high the helmet should sit on your head to protect your head on all sides, in case of a fall. It should sit somewhat low on your head, leaving only one to two finger-widths visible on your forehead. You can also decide if your helmet fits properly by looking up. You should be able to see them rim or front edge of the helmet when you do so without interfering with your vision. Pro tip: you should always wear protective lenses with your helmet, so make sure there is enough room to wear them both comfortably.

Straps

The straps of this bike helmet fit perfectly

A perfect view of how your helmet’s chin straps should fit

To keep the helmet in place, the next step is ensuring the chin straps are long enough to reach under your chin and can be tightened securely. This part is especially important because you do not want to be dealing with an ill-fitting helmet during your next tri. The “Y” shaped strap needs to fit under your ears comfortably and buckle under your chin without being too tight. Your helmet should not be able to move more than an inch in any direction. After you buckle the chin strap, it should be secured in the correct position. 

Remember: bicycle helmets only work if you wear them correctly. If you’re riding alone or going on a group ride, use these tips when shopping around for your next helmet to make sure you are as safe as possible on your future rides.

A Few Reasons To Love The Rookie Tri

If you’re interested in getting into triathlons, here are 4 reasons why you’ll love Rookie Tri, and why you should give it a try!

The triathlon community is an exciting place that brings all kinds of people together to share their love of swimming, cycling and running. To make our participants feel more comfortable easing into this world, we created The Rookie Tri. Taking on a sprint distance triathlon as your first tri is a great way to build your self-confidence and hopefully spark your desire to continue your tri journey!  If you don’t already, keep reading for a couple of reasons you will love The Rookie Tri.

Location

Walter E. Long Metropolitan Park

Walter E. Long Metropolitan Park has great running, biking, and hiking trails!

The home of Rookie Tri is one of Austin’s known hot spots, Walter E. Long Metropolitan Park aka Decker Lake.  The park is located at 6614 Blue Bluff Road.  On race morning, we always kick-off The Rooke Tri with a group stretch as the sun rises, looking out over Decker Lake. This is a great opportunity for you to get a look at the swim course if you aren’t familiar with the area. Pro tip: If you live around the area and are nervous about the swim portion, get out there and do a mock swim beforehand. For the spectators, there are great spots along the course for friends and family to join you on race day while getting a great view of you throughout the tri!

Different Options

We offer different distances and divisions to make sure all our participants get the most out of their individual race experience. There is an aquabike option for all of our non-runners out there. There is also a relay option, so you have the choice to divide up the tri and have your friends or family complete it with you! Along with these different distances, The Rookie Tri is special because of its separated Rookie (beginners) and Veterans (experienced triathletes) groups.

Everyone’s a Rookie Here

We know how intimidating your first triathlon can be. The Rookie Tri was created to help beginner triathletes dip a toe in before diving straight into a full distance triathlon. As soon as the race begins, everyone’s a Rookie. However, knowing you are completing your first tri along with others who may be new to the sport is not only comforting, but a great opportunity to meet other athletes at your current skill level. Our biggest goal is for the participants to have the most fun possible. That’s easy because we always have the best participants who cheer one another on and help each other out throughout the course, so you’ll feel right at home. 

Finish Line Party

Rookie Tri Finish Line Party

Rookie Tri Participants having a blast at the Finish Line Party

Where else would be better than to celebrate your victory on completing The Rookie Tri than with fellow Rookies? Participants get complimentary hot food and cold drinks waiting for them at the finish line. Also, you’ll receive some other great treats from various vendors. There’s also a beer garden for our 21 and up participants to enjoy! Last but not least, everyone loves the swag toss we do to wrap up the finish line party, although you won’t want it to end!

There are many more reasons to love The Rookie Tri, but here are a few of our favorites we wanted to highlight. Whether it is your first triathlon or your tenth, get ready to have an incredible time at The Rookie Tri.

4 Ways to Expand Your Triathlon Training

Training for a triathlon might feel a bit overwhelming, but you’re not alone and we’re here to help! Below you’ll find 4 ways to expand your training and make some friends along the way.

Austin Tri Club- Beginner Triathlon Training Group

Austin Tri Club bike ride.

1. Join the Austin Tri Club!

Austin Triathlon Club is an all-volunteer, member-run community of triathletes across the Austin area. Club dues are only $40/year. Yes, you read that right! Member benefits are plentiful and include new triathlete mentoring, club workouts, monthly happy hours, and a welcoming group that’ll help you achieve your goals!

2. Run and Bike with Austin Duathletes

Austin Duathletes is a fun and FREE group with runs and bike rides throughout the year. They have a standing Monday Morning Run at 5:45 with 3 and 5-mile routes, as well as other special events. You can join them on March 24th for a bike ride on Walnut Creek Trail with 20 and 30-mile options. Wheels down from Tamale House on E. 6th Street at 8 a.m. Follow their Facebook page, just show up, or email the Duathlete leader, Panther, to get more involved.

Austin Duathletes Run and Bike Training Group

3. Join The Rookie Tri Facebook Group!

This group is a place for Rookie Participants, Veterans, and those who are just interested in triathlon, to share support, advice, training adventures, and friendship. Join the group to share your stories, pictures, and wisdom! There is even more useful information on triathlon training at mastersoftri.com if you’re interested.

4. Join Bicycle World on March 24-25th with their beginner triathlon training weekend.

The weekend will include bike and run workouts as well as workshops. Workshops include How to prepare and what to expect on race day for your First Triathlon, General Tips for each swim, bike and run, and basic maintenance of gear. There will also be an in-store guide to gear selection where you can see what you might be missing in your triathlon gear as well as an open Q&A session.

While triathlon is seen as an individual sport you do not have to train alone. There are groups to join that are both online and in town. Happy Training!

My First Triathlon

My First Tri

by Jack Murray, Owner of Jack & Adam’s Bicycles, Bicycle World, & High Five Events

Almost every day customers visit our shop seeking advice on participating in their first triathlon. When I have the opportunity to help someone in this situation, I share with them the story of my first tri in hopes of helping them feel more comfortable about their endeavor.

It was the summer of 1994. The event was the Victoria Splash & Dash in Victoria, Texas. I had trained for a few weeks and was sure I was in peak condition for an easy victory. I was, after all, fresh off a 1600 meter run victory and bronze in the 3200 at the Texas State Championship Relays. How hard could a little tri be? I thought I knew all there was to know about swimming, biking, and running. Turns out – I knew nothing!

The morning started with me loading my bike into the trunk of my mom’s car and driving with her and my sister to the event one hour away. I arrived around 6 AM for an 8 AM start. This was before on-line registration, so I registered for the event that morning and picked up my packet. As people started to arrive, I noticed the differences between my rusty old mountain bike and some of their $2000 race machines. My confidence, however, was not crushed; I was still sure I could win. After racking my bike, I headed over to the pool area where everyone was warming up. As I got closer, I noticed everyone was wearing tight swimsuits and goggles. I was sure, however, that my baggy Umbro “soccer shorts” and lack of goggles was the best way to go. My plan was simple – go as fast as I could for as long as I could.

They were letting swimmers go every 5 seconds and we had to snake up and down the pool for a total of 300 meters. I patiently waited in line until 5,4,3,2,1 go, I was off. I swam as fast as I could to the other side and then back again. 50 meters down 250 to go.

By 150 my arms started to hurt and my eyes were stinging from the chlorine. By 200 I was kicking off the bottom every few strokes and swimming with my eyes closed, by 250 I was just trying to get out of the water alive, and without my shorts falling off. After the swim, I was sure I was still in good position to hold my own on the bike.

I grab my bike out of transition and head out on to the 12 mile course. As I start to ride I realize I am not catching anyone. The rusty, old mountain bike that I borrowed from my high school track coach was not the stallion I thought it was. Riding around the block a few times for training was probably not the riding that all these people were doing. The fact that my bike could not shift was more trouble than I thought it would be. And looking back, my saddle was also about 5 to 7 inches to low. Towards the end of the ride I was being passed by a 10 year old girl and her mom; it was then that I started to feel my big victory slipping away. Still I was determined to blaze through transition and light up the run.

Transition to the run was probably my most memorable moment. As I speed to the transition area, volunteers are yelling at me to dismount my bike. As I go to lift my feet off the pedals, I forget that they are hooked in by cages. The combination of speed and my feet getting caught was enough to send me crashing like a bowling ball into a bike rack with about 6 bikes on it. The volunteers quickly help me up and as I throw my bike in the grass next to a picnic table (the rack was down), I remember thinking how much fun I was having. The whole day was something I had never experienced before.

It took about a mile into the run before I got my legs out of bike riding mode. I had no idea how riding a bike would effect legs on the run. As I rounded the final stretch I saw all these happy people cheering for me, eating, drinking, and just having a good time. I talked to people for about an hour. I met a guy my age that had been doing triathlons for years. I met some members of the Corpus Christi tri club and was invited to their next meeting. I signed up for their monthly newsletter. In short – I was hooked. It was nothing I thought it would be. It was fun and I discovered a whole different type of people that did not exist in my 5000 person hometown.

Through the years of collegiate running, duathlons, sprint tri’s, half Ironman events, Ironman events, and working in the shop, my first tri memory will forever help me keep our sport in perspective. It is not about where you finish, what type of bike you have, what you do for a living, where you are from or where you are going. It is about having fun and that is it. You can have many goals in our sport without forgetting this key element. I am constantly reminded of this by some of the greatest in the sport like Michael Lovato and James Bonney. If you ask either of them why they have dedicated and built their lives around this sport, they will tell you the same.