Posts

2019 Athlete Tracking and Live Results

Follow your friends and family with athlete tracking

Support your friends and family at the 16th annual Rookie Triathlon! Show up early, make hilarious signs, and cheer loudly. Then get ready to celebrate at the finish line festival! If you’re at Walter E. Long Metropolitan Park or halfway around the globe, use athlete tracking or receive alerts via social media to know where your friends and family are on course.

Live Online Tracking

Watch the leaderboard live on race day! Share this link with family and friends so that they can see Rookie Tri results no matter where they are on this beautiful earth.

Results on Social Media

You can also sign up to get results sent to your social media. Search for your name and set up messages to be sent to your social media. This will keep all of your followers up to date on your Rookie Tri progress. You can also set up text messaging to your spectators so they know when you have completed each part of the event and can be waiting for you at the finish line.

Final Results

Don’t forget to check out the final results and see if you placed in your division!

Training and Competing in Triathlons After 50

Rookie Tri ambassador talks about training for triathlons after 50

Steve Mallett, a Rookie Triathlon ambassador, began participating in endurance events at the tender age of 52. He talks about the benefits of cross-training and how it has helped him reduce injuries. Steve participated in triathlons 20 years ago, but he has since brought it back into his life. Below is a firsthand account of how he approaches training and competing in triathlons after 50. It’s never too late!

by: Steve Mallett

In January of 2015, at the age of 52, I started marathon training and racing with a well-known Austin running team. I immersed myself into a group of athletes and coaches searching to find the limits of speed and fitness. It was exhilarating and I hung on to my coach’s every word.  After six months I set a lifetime PR for the marathon. My fitness, I thought, was as good as it had ever been. I would later find out that my body could only handle that intensity for so long.

In late 2016, after months of 50-60 mile weeks, 3-4 marathons a year, and pushing myself to faster times, my body started to fail. Later that year, I developed a nagging and painful condition in my lower abdomen, later diagnosed as a pelvic fracture from overuse. I was devastated. The doctor’s recommendation was six months of no running. That’s like telling Rachel Ray to get out of the kitchen. I struggled to come to terms with this new reality.

Bring on the recovery

A few months into recovery I was cleared to start elliptical training. While in the gym I noticed other runners doing strength training and weights. I had never considered adding this to my fitness regimen. Running 60 miles a week was hard enough. How could I add in 3-4 hours of weights and strength training per week?

When I was cleared to run again I was cautious. I wanted to be fast again, but didn’t want another injury. Six months without running had taken its toll on me emotionally. I didn’t want to pull the scab off that wound. I started with some shorter runs and then finished in the gym with 30-45 minutes of whole-body strength and conditioning. As my running form came back, I noticed big changes in my strength and my running times.  

I registered for the Cap10K before my injury and decided to run and get a baseline for my recovery. I ran the fastest Cap10K I have ever run and felt great doing it. My running decreased, but I was getting faster.  The time in the gym and the intensity of my shorter runs was making me a stronger runner. I ran very few “junk” miles.

Time to add cycling

In the following months, I added cycling to my fitness regimen. I was already swimming three days a week as cross training for my running. After a 20-year hiatus, I began signing up for triathlons again. My goal was to compete again. However, I knew my body couldn’t handle the high mileage needed to run a fast marathon. Triathlons would give me my competition fix.  

I read The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, by Chris Carmichael and Jim Rutberg. I took many of those principles to heart. You can get faster and stronger by doing more intense, shorter workouts. But you have to compliment that with strength and weights.  

As you train for any race shorter than a Half Ironman, don’t focus on mileage for the sake of mileage. Some of the long, slow rides and runs are like counting your steps when you take out the trash. Yes, you got in some steps, but did they really count?  

Triathlon training

Many sprint triathlons have such a short run that any training run over 6-8 miles is wasted. You are better off doing four weekly runs. Long runs, speed-work/track days, fartleks, and tempo runs and drills can increase your speed.   

In the pool, break your workouts into sets. Try to push yourself. 2000 slow yards with a pull buoy may impress your friends on Strava, but 6×100 at race pace (after a warm-up) will actually make you faster on race day.  

One day a week it’s okay to go for a slow ride and enjoy the scenery. On other days, focus on pushing up your watts or climbing hills near your max heart rate. Those types of workouts will improve your speed and strength.  

To prevent injuries, don’t neglect your strength and weights. There are many places online to find whole body strength/conditioning and weight lifting plans for runners and triathletes. Start slowly and build.

Book recommendation

You should read Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong, by Brian MacKenzie, the founder of Cross Fit. His program teaches you to be strong first. Then the speed and endurance will follow.  

If you choose a coach, try to find one who understands aging athletes. Trying to keep up with the 30-year-olds is a recipe for disaster. Find a coach that will push you, but not break you. You will have to shift your paradigm to believing that shorter, harder workouts will make you faster. A coach will help when you start to get tired and lazy. You want to avoid going through the workout motions at a lower intensity.  

If you are doing longer races, you will need to spend some time doing long, slow miles. When you hit age 50 the longer races are not so much about speed, but about mentally preparing for hours of racing at an elevated pace.

Too many triathletes fall into the trap of miles for the sake of miles. Your workouts should focus on quality, not how far you can go. As we age we need to be very smart about how we train and treat our bodies. Junk miles don’t lead to fast races, they lead to broken bodies.  

Bio: Steve competed in his first triathlon in 1984 in Key West, Florida. He has done more than 50 triathlons, 12 marathons, eight 50K races, and has finished the Rocky Raccoon 50-mile Trail Run twice. He is a real estate broker who lives in Dripping Springs, Texas.  

Tire Blowout Prevention Tips

Prevent your next tire blowout

The last thing you want is a tire blowout the morning of your first triathlon!

Culprit: old tires

There are times when people use bike tires that are not very well maintained. The tire may have dry or weak spots. Mechanics/helpers/friends helping others get ready in transition during bike check-in will normally pump tires up to the maximum tire pressure. This exposes already weak, drily rotted, or damaged areas of the tire. This is the main culprit of tires blowing out.

Not a culprit: temperature change

A severe temperature change the night before will only cause a very slight change in tire pressure overnight. A swing of 50 degrees will be a shift of fewer than 10 lbs. of air pressure in your tire. Most wheel manufacturers’ rims can withstand more than twice the recommended tire pressure before the tire would pop off of the rim. So if your tire is supposed to be aired up to 120 lbs., chances are your rim can hold twice that amount of force or more.

Culprit: too little pressure

Begin the bike portion of your triathlon knowing your tires are completely aired up.  Too little pressure will slow your ride down and make you work harder than necessary.

Rubber is a porous material. Tubes and tires will lose pressure over a short amount of time. Some tires will lose as much as 25 to 40 percent of their air in a week. If you air your tires up the day before you will probably have a little less air in your tires by race start. This would be a reason why you should air them up race day.

You can learn more about proper air pressure from this Jack’s Generic Triathlon blog post.

Want to learn more about flat tire prevention?  Follow the advice in an earlier blog of ours.

Group Riding Guidelines to Follow

Make sure you and your crew follow these group riding guidelines on your next ride

Group riding provides cyclists with many benefits: exercise, training, support from other cyclists, and safety. Whether you’re riding to lunch with co-workers or training on the Rookie Tri bike course with your crew, the following group riding guidelines will come in handy. Knowing these basic guidelines will also make the ride more enjoyable and safer for the group.

  • Wear a helmet for safety (and be a good model for children)
  • Complete a quick, pre-ride safety check
  • Obey all traffic laws
  • Operate bike in such a manner as to not offend or endanger motorists, pedestrians, etc.
  • Turn on all lights on bikes
  • Wear reflective gear that makes the group more visible, even in the daytime
  • Ride single file except in areas where it is safe to ride side-by-side (three or more riders should never be next to one another)
  • When riding in a pack, look at “shoulder level” of cyclists in front of you. This allows you to see what is happening further up the road and not focus on the cyclists in front of you. Fixing your gaze on the back tire of the person in front of you doesn’t give you enough time to react should the entire group slow down.
  • It is the responsibility of the lead rider to notify the cyclist behind them of approaching issues by saying, “jogger up, cyclist up.” This includes any potential danger that may lie ahead. It is the responsibility of each cyclist to pass the caution back to the person behind them.

Important hand signals

Hand signals, instead of words, are used to warn riders of potential danger on the roadway. In a pack, oftentimes, the only cyclist who has enough visual warning is the front cyclist. Therefore, it is the responsibility of the lead rider to warn the cyclists behind them. If the lead cyclist (or the cyclist in front of you):

  • shakes their hand to the right = there’s a pothole, branch, or some obstacle to the right
  • shakes their hand to the left = there’s an obstacle to the left
  • puts hand behind their posterior = follow right behind them as there might be obstacles on both sides
  • puts right hand down with the flat of the hand facing you = lead cyclist is slowing down or coming to a stop

Avoid slowing down abruptly or making any other sudden moves. Ask experienced riders questions when you’re not sure what is occurring.

Rookie Triathlon Announces Ascension Seton as Official Medical Provider

Ascension Seton professionals to have an on-course presence

High Five Events announces Ascension Seton as the Official Medical Provider of the 16th annual Rookie Triathlon. Ascension Seton and their experienced team will have an on-course presence throughout the event and at the finish line medical tent. Rookie Triathlon will take place on Sunday, May 5th, at Walter E. Long Metropolitan Park.

“Ascension Seton is excited to continue to partner with High Five Events and be the Official Medical Provider for the Rookie Triathlon,” said Adam Bauman, vice president of business development at Ascension Seton. “We look forward to supporting another beloved Austin sporting event, and offering the highest level of care and medical oversight from Ascension Seton medical providers.”

As the Official Medical Provider, Ascension Seton doctors and nurses will work together with Travis County EMS to focus on participant’s well-being. Ascension Seton is part of the largest nonprofit health system in the U.S. and the world’s largest Catholic health system. They’ve expanded their Austin footprint, partnering with the Austin Marathon and Austin Bold FC.

“Rookie Tri participants can focus on completing the first triathlon of their life or first triathlon of their season knowing Ascension Seton doctors and nurses are on site should they be needed,” said Jack Murray, co-owner of High Five Events.

16th annual Rookie Tri

Rookie Tri, an award-winning triathlon, consists of a 300m swim in Decker Lake, an 11.2-mile bike ride in a protected lane around the lake, and a two-mile run through Walter E. Long Metropolitan Park. Rookie Tri offers relay, aquabike, and virtual options. Relay teams can consist of two or three members. Aquabike completes the swim and the bike only. Participants who register for the virtual Rookie Tri have until Monday, May 27th, to complete the Rookie Tri at their preferred locations.

Participants will receive custom 2019 shirts and water bottles, swim caps, beer, a post-race meal, and the signature swag toss. Professional timing and photography, as well as a great volunteer crew and hundreds of supportive spectators, will make this triathlon memorable for rookies and veterans alike. Registration is currently open.

Make Your First Triathlon a Sprint Triathlon

5 reasons to make your first triathlon a sprint triathlon

Some people want to jump right into training for a full-distance triathlon. That’s 2.4 miles of swimming, 112 miles of biking, and 26.2 miles of running! We strongly discourage first-time triathletes from starting with this type of distance. It’s always best to test out the waters first before taking on such a huge endeavor. See the reasons below for why you should make your first triathlon a sprint triathlon. When you’re done, register for Rookie Triathlon and let the training begin!

There are many reasons that a sprint triathlon is the perfect distance for your first triathlon

There are many reasons that a sprint triathlon is the perfect distance for your first triathlon

There’s less training

Triathlon training takes up a lot of time. With three different sports to prepare for, you could triple the amount of training needed. Starting with a shorter distance triathlon allows you to understand how much time is needed for each discipline. Going for something longer in the beginning and not realizing the time it takes, could set you up for disappointment and failure.

Your body’s response

If you’re interested in triathlon, chances are you have a swimming, cycling, or running background. That’s great, but you’re about to request a lot more from your body when you train for a triathlon. You don’t know how you’ll respond to the different elements of training. Making a sprint triathlon your first triathlon will allow you and your body to adjust to the rigors of triathlon training. Chances are higher that your body will respond positively to the increase in training.

Quicker results

Signing up for a sprint triathlon means you’ll have a shorter training runway, which can reduce burnout and get you closer to race day. For a first-time triathlete, the mental aspect of training is just as vital as the physical. From a training standpoint, you’re asking less of your body. From a mental standpoint, the shorter training timeline allows you to reach your goal of the finish line sooner!

Less chance for injury

The more you train, the more you run the risk of injury. Training for anything can lead to injury, especially if done incorrectly. But when you extend your training timeline, the chances for injury greatly increase, especially from overuse. Training for a sprint triathlon is perfect, especially if your body isn’t completely ready to handle the load of full-distance triathlon. The Rookie Triathlon is perfect for first-time triathletes. You train for a 300m swim, 11.2-mile bike ride, and 2-mile run.

See if you like it

Compare triathlon training to shopping for a car. You wouldn’t walk into a dealership and pay for a vehicle without taking it for a test drive and checking it out, would you? Same thing for triathlon. See if you like it first! Don’t jump into a full-distance triathlon as your first triathlon. You should understand the training and financial commitment to triathlon training before diving in. That’s why a sprint triathlon is the perfect distance for your first triathlon!

Secure Your Bike and Protect it from Unwanted Riders

Properly secure your bike and make sure it stays yours

Just about everyone transports their bike from home to wherever they ride. So what do you do with your bike when you stop at a convenience store to get a drink? What if you make a quick stop on the way home to grab dinner? You should lock and secure your bike on your rack so that someone does not “borrow” your bike. After all, you worked so hard to buy! Pro tip: it never hurts to double-check that your lock is actually locked.

If you have a roof rack chances are that you have locks built into your rack. Otherwise, you can easily get them from a shop that sells your brand of rack. If you do not have locks or you have a rear rack for your car, then you can use a cable lock to secure your bike to your car.

Anytime you lock your #bike, you should run the cable through the frame of the bike and your wheels as well. Click To Tweet

Always secure your bike

Anytime you lock your bike, you should run the cable through the frame of the bike and your wheels as well. This also goes for locking your bike to a bike rack if you are commuting. This increases the likelihood that your wheels won’t disappear from your bike. These additional tips will also come in handy when you secure your bike.

Remember: anything that can come off of your bike without tools (wheels, saddlebag, seat post on mountain bikes) someone else can take off as well.

One last thing to remember is that locking your bike is a deterrent. If someone really wants it and they have a little time, they will get your bike. Lock your bike in plain sight so people can see it. Try not to leave it outside for long periods of time. Being proactive in protecting your bike will go a long way in ensuring it remains right where you left it. Make sure you secure your bike every time you’re away from it, even if it’s for a few minutes.

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.

3 Riding Quotes That’ll Get You Back in the Saddle

Riding quotes to reignite your flame

The weather. Work got busier. Kids are sick. Your bike needs a tune-up. Recovering from injury. Whatever the reason, you haven’t been riding lately. These 3 riding quotes will get you back in the saddle in no time (unless you’re injured, get better first). Go for a quick ride on one of these three routes or get your friends together for a group ride. Just get the wind blowing in your face again. You’ll appreciate it!

“If you worried about falling off the bike, you’d never get on.” Lance Armstrong

“Life is like a ten-speed bicycle. Most of us have gears we never use.” Charles M. Schulz

“She who succeeds in gaining mastery of the bicycle will gain the mastery of life.” Susan B. Anthony

Preventing Flat Tires

Use these tips to prevent flat tires

Tired of monkeying around with flat tires? Then check out these prevention tips:
What’s the number one cause of tire problems? If you guessed too little air pressure, then you’re right. Having a good floor pump is essential in helping to prevent flats. The pumps usually include gauges. A good floor pump will inflate tires faster and easier than the pump you carry on your bike for emergencies.

Monitor your tires for wear and tear. Road tires generally last about 1,500 miles when used on the rear and about twice that on the front. If you go any longer than that, flat tires are more likely to occur.

Regularly check your tread for cuts and debris. Outside objects aren’t always the culprit for flat tires. Sometimes the culprit is something sharp inside the rim. If the hole is on the “belly” of the tube (the same surface the valve is on), something inside the rim popped the tube. If the hole is on the outer surface, it was caused by something that penetrated the tire and tube.

For punctures on the tube’s belly, make sure that the rim strip is fully covering the nipple holes and that it can’t move out of position. If you find anything sharp on the rim, sand it smooth with a file or sandpaper.

Dealing with flats

If you follow all these steps and still suffer more than your share of flat tires, there are several additional options available, such as flat-resistant tires, tubes, and tire liners.
These tips are meant to prevent flats and help extend the life of your tires. All cyclists now flat tires are going to happen. If you’re on a ride and you have a flat, memorize these 10 steps for repairing your flat!