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Rookie Tri Staff Stories: William’s First Tri

No longer a Rookie! William’s First Tri

Year after year we produce one of Austin’s most-beloved triathlons, the Rookie Tri. But every once in awhile, we want to get in on the action, too! Keep reading to see William Dyson’s first-ever triathlon experience at yours truly, Rookie Tri.

Taking the Plunge

I committed to my first triathlon in 2018 for The Rookie Triathlon. What began as a small idea quickly turned into a side bet complete with trash talk and a race-day following that formally introduced triathlon to newbies. I was fortunate to have one of the best triathletes in the world (Paul “Barny” Matthews) as my coach. I spoke with countless triathletes, both Rookies and IRONMAN finishers. Basically, everything they said could happen did happen at some point. Based on my training and my mock Rookie Tri in February, I figured finishing in 75 minutes would be respectable. Remember, I finished my mock triathlon in 1:34:43. I completed my first triathlon in 1:06:55.

When I set out to do something I’m all in. But I know for a fact I wouldn’t have been as successful and felt as good during my first triathlon if it weren’t for Barny. His training plan made me #feelthebarn before race day so I knew what to expect on race day.

William’s First Tri – Sunday, May 6, 2018

My alarm went off at 4:00 a.m. Why so early? My wife and good friend were volunteering that morning and needed to be there to help with parking. The night before I went through the entire race and packed my bag. Stickers were placed on my bike and helmet. Everything was quadruple checked. Hydration was mixed and placed in the fridge. I wanted race morning to be smooth.

Well that didn’t go as planned. Part of getting up a bit earlier was to ensure my bodily functions worked the way I wanted them to work in my own home. That didn’t happen. Porta-potties here I come. I checked my bag one more time because why not?! We took off on time and headed to Decker Lake. We get about halfway through and sonofa… I left both bottles of hydration in the fridge. So many scenarios go through my head. I popped off 35 at the next exit and booked it back to the house. NOTHING NEW ON RACE DAY. We arrived around 5:30. Still early, but there were folks already parking! I parked and wanted to get my bike racked. I’d have plenty of time to get my bag and set up transition.

The Race

My wife and friend join me after their volunteer duties are complete (thanks for volunteering!). I chat with some more folks. Find my arch-nemisis and his crew and laugh my ass off. His morning was more horrible than mine was. The race begins and we watch the Open wave cut through the smooth water. They make it look so easy. Barny exited the water and I cheered for him. He eventually won his second Rookie Tri in a row. A week after finishing 13th overall in the IRONMAN North American Championships. It’s almost game-time.

As we’re waiting in line, Paras (my arch-nemisis) and I start quickly re-thinking what we’ve gotten ourselves into. But we’re both competitors. When nobody was looking and we didn’t have access to our phone, we quickly slapped hands, wished each other the best of luck, and agreed we couldn’t wait for the post-race booze. It’s time to swim.

The Swim

We were in line to be the last two of the Rookie male 30-39 to enter the water. Perfect. The next group would start a little after us and not as many would catch me. Wrong. We were the first to start with the 40-49 because Paras forgot his swim cap and his color matched theirs. Great. I enter the water in exactly what I’ll wear on the bike and run, minus shoes, plus goggles and nose plug. The first 50m are fantastic. Yes, this is all coming together as planned! Then someone hits my leg and it throws me off. Damn. Get it back together William. Get my stroke back and my leg is hit again, then my back. It’s clear folks are passing me.

My heart starts racing. My form goes to shit. I start kicking more. Welp, this isn’t good. Just keep moving forward. I breaststroke for a bit to get my breath back and return to my form. But the damage is done. My heart rate is high and my breathing is off. Just keep moving forward. I tried everything I could to get back under control, even swimming on my back a couple times. Nothing worked. I was already exhausted. I focused on making it to the next buoy. Then the next buoy. I’m in the home stretch and I can’t wait to feel solid earth beneath my feet. I finish the swim in a disappointing 9:52. Nearly three minutes more than my mock Rookie Tri swim. My first thought once I learned that Paras was ahead of me: makeup time on the bike.

The Bike

Transition went smooth. I used the run to transition to gather myself and catch my breath. Arrived at my bike and everything is ready to go. I step on my towel to dry my feet while I put on my sunglasses and helmet. Slip on the shoes I’ll run in and head towards bike out. I cross the line and hop on, ready to chase down Paras. I quickly grab some nuun because I know I’m about to push myself like never before on a bike. Riding the course beforehand was a tremendous boost. Familiarity is huge. I was passing folks and feeling good. Everything was working out better than I anticipated. At every hill I’m looking for Paras. Nowhere. Shit.

But I’m in a groove now. Smoking the downhills and pounding the uphills. I’m getting after it. I finally see Paras on the frontage road and get this insane jolt of energy. He started more than two minutes ahead of me. I’m going all out now (which got me later). I don’t catch him until we turn right into the home stretch. Turn the corner, pass him, blow a kiss, and keep going. I need to make up time. Paras had more in the tank than I thought. We went back and forth on Decker Lake Rd. and eventually made it to transition at the same time. We had folks Facetiming people who couldn’t be there and streaming our race on Facebook live. I finished the bike in 37:44. That’s 24 minutes faster than my mock Rookie Tri bike. The Wrecker at Decker was living up to the hype.

The Run

Transition went smoothly again. Pre-planning helped. I took one last swig of nuun, dropped my bike off, and grabbed my SPIbelt. I leave transition right behind Paras. It’s on. I know he’s a top-notch runner, but folks on-course told me he incurred a couple penalties. He is faster, but I still have a chance. The course was changed because of flash flooding, so my day-before run didn’t help much. I’m feeling good, folks are cheering, volunteers are awesome. I see Paras start to disappear, but I don’t worry about that. I focus on passing one person at a time, keeping my pace.

The new course weaved in and out for two miles. Every chance I got I poured water on my head. I turn the last leg and Barny is there cheering as loud as he can. Paras has penalties! You still have a chance! I catch my last boost of energy and head for the finish of my first triathlon. I’m asking my body to push itself beyond what’s it ever done. The finish is getting closer. I can hear Logan. Paras is at the edge of the finish chute and gives me a high five as I enter. He was three minutes ahead of me. I crossed the line of my first triathlon in 1:06:55. Eight minutes ahead of my 75-minute prediction. That’s a 28-minute improvement from my mock Rookie Tri in February.

I’m a Triathlete

William taking those finals steps across the finish line at The Rookie Tri!

I crossed the finish line of my first triathlon and immediately fell to the ground. Exhausted. No medical was needed, just had to gather myself for a minute. I didn’t beat Paras, but I became a triathlete. The post-race trash talk wasn’t as bad as I anticipated. We were both that tired. We took photos, hung out with friends, our coaches joined the fun, we drank a few beers, and enjoyed the energetic finish line festival.

The entire experience was something I’ll never forget. My wife supported me through yet another endurance event and training cycle. Megan is a beautiful soul for putting up with my shenanigans and ability to consume great quantities of her amazing cooking. I appreciate Barny and all of his efforts. He’s a huge reason for my improvement. That is undeniable. I strongly encourage contacting him if you’re looking for a coach for your first triathlon or your first IRONMAN. I’m grateful for my employer, High Five Events, allowed me to compete and not have to work the event. My co-workers provided a never-ending stream of insight and support.

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Inspiration to Keep Tri-ing: Our Favorite Motivational Quotes

The mental aspect of training for a triathlon is just as vital as the physical.

You take care of your body during your tri training, but what are you doing to keep your mind right during training? You can cycle all the miles, swim all the laps, and complete all the brick workouts. But if you’re not in the right state of mind on race day, you won’t be fully prepared.

Many people use quotes or short sayings to keep themselves positive when the going gets tough. Folks memorize and repeat these sayings over and over when they need an extra push to get through a tough portion of training. If you’re in need of a motivational push, you’ve come to the right place. Keep reading to strengthen your state of mind with our favorite motivational quotes to keep you inspired to tri.

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Hover the images and click through to find the quote that speaks most to you . With the help of these motivational quotes, you’ll be that much more prepared for your upcoming tri!

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Pros & Cons of One-Piece or Two-Piece Tri Suits

Understanding Tri Suits. Which one is right for you?

A tri suit is a garment designed specifically for triathletes to be worn during the swim, bike, and run. They are made of a swimsuit-like material that dries quickly during your transition to the bike. They also make riding more comfortable with built-in pads that you won’t even notice during the run. Most importantly, the suit allows for a total range of movement so you can wear the suit for the entire tri. A tri suit is an element of the basic triathlon gear you need, so keep reading to understand the differences between a one-piece and two-piece tri suit.

Two-Piece Tri Suit

Rookie Triathlete wearing a two-piece tri suit

Rookie Triathlete, Laura Gomez, wearing a two-piece tri suit on the run course.

A two-piece tri suit is a set of tri shorts and a tri top. Some athletes prefer a two-piece because they offer a few advantages. For example, a two-piece is less likely to restrict your range of motion from being too tight on your shoulders and allow for natural movement. The two-piece suit also tends to feel cooler than a one-piece, due to the fact your mid-drift can be exposed. A two-piece suit is also great for athletes who may require different sized clothing for the upper and lower parts of your body.

One drawback is the two-piece can be less aerodynamic during the bike portion if the suit bunches up. Leaning too far forward on your bike can also cause the back of your tri top to rise up and lead to exposed skin. This is not ideal to protect your skin if you were to fall on the bike course or raise the risk of getting a sunburn.

One-Piece Tri-Suit

Triathlete wearing a one-piece tri suit

Running into T1 in a one-piece tri suit!

One-piece tri suits are more commonly preferred by most athletes for simplicity. A one-piece suit typically has some compression built-in, making the suit more aerodynamic for athletes who opt for a one-piece. Women who wear one-piece suits claim that it’s more flattering on their figure than a two-piece. Athletes also say there’s less chafing with a one-piece because there are fewer seams in the suit.

One drawback of a one-piece suit is the material the suit is made of can cause you to feel warmer throughout the race. This is important to take this into account depending on which tri distance you complete and what time of year your race takes place. Lastly, a one-piece suit is a better option if you will be wearing a wet suit during your race.

At the end of the day, comfort is most important when choosing the best tri suit for you. Hopefully, now you have the knowledge and tools you need to get yourself the perfect suit for your upcoming tri!

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17 Triathlon Terms Every Triathlete Needs to Know

New to the sport or a seasoned triathlete here are 17 triathlon terms every triathlete should know

There are many misconceptions about triathlon and some of those come from the expansive vocabulary that comes with training and participating in a triathlon. From training terms to lingo you’ll hear out at the race site, the world of triathlon truly does have a language of its own. So we have put together a comprehensive list of the most commonly used triathlon terms every triathlete needs to know. Knowing terms like Brick Workout and Dolphin Dive will have you graduating from a novice triathlete to a pro in no time.

Time to Speak Triathlete

  1. Aid Stations – Strategically located stations to help you replenish during the race. They usually have water, hydration drinks, and depending on the distance, can also have gels or chews. See where the run course aid station is located at The Rookie Tri.

    Athlete getting body marked on race morning of Rookie Tri

    Rookie Tri athlete getting body marked on race morning.

  2. Body Marking – In a race, you will be required to wear your race number on your body, the upper arm, and the back of the lower leg. Before a race, there will be designated “Body Markers,” volunteers who write your race number on your body with either a permanent marker or applying a temporary tattoo peel-off number.
  3. Brick – back-to-back workouts of the tri disciplines. Traditionally, a bike and run, smushed together like on race day. But it can really be any combination of two of the disciplines.
  4. Cadence – Also, known as RPM, or revolutions per minute, cadence means the rhythm of your swim stroke, bike pedal stroke, or run turnover as your feet hit the ground. Measured in “revolutions” per minute.
  5. Derailleur – A system on a mountain bike, road bike or triathlon bike made of up sprockets and a chain with a method to move the chain from one to the other to cause the shifting of gears.
  6. DNF – Acronym for “Did Not Finish” (the race).

    Perfecting the dolphin dive into Decker Lake

    Perfecting the dolphin dive into Decker Lake.

  7. Dolphin Dive – a way to enter the water in a swim start where the water is shallow in order to start swimming right away.
  8. Fartlek – The definition of the Swedish word Fartlek is ‘speed play’ in English. Involves training at different paces and speeds within one training session and can be applied to all three triathlon disciplines; swimming, cycling and running.
  9. Ladder – an interval workout with progressively increasing then decreasing distances at each interval. For example, run fast for 400m, jog for 200m, run for 800m, jog for 200m, run for 1200m, jog for 200m, run for 800m, jog for 200m, run for 400m, jog for 200m. (BeginnerTriathlete.com)
  10. Open Water Swim (OWS) – swimming in a natural body of water (lake, river, ocean, bay). If open water makes you nervous, here are 6 tactics to calm your nerves. This is the start or triathlons and aquabikes.
  11. Podium – the first 3 competitors in each age group. I “podium’d”. Boom!
  12. PR – Acronym for “personal record.”
  13. Race Number Belt – A belt where you can attach your race number. This is helpful for putting on your number after the swim. You clip the belt around your waist with your number to the back (on the bike), and then when you run, you rotate your number to the front.

    Professional timing gives you accurate results as soon as you cross the finish line.

    Professional timing gives you accurate results as soon as you cross the finish line!

  14. Taper – The period of time before a race where you slow down the frequency and intensity of the workouts in order to give your body time to recover and rest before the event.
  15. Timing Chip – Handed out your race packets and worn around your ankle during your tri. When you pass over certain points during a race, the timing chip registers your time for the official race results.
  16. Transition – Two time periods within a triathlon. T1 is the period of time between the swim and bike; T2 is the period of time between the bike and the run. Transition is also the physical area in the race where you will transition from one sport to another. Ready why you should add training for transition.
  17. Wetsuit “Legal” – a triathlon where the water is cold enough to wear a wetsuit, as often set forth in the USAT rules. Wetsuits can be worn over a one-piece or two-piece tri suits.

Hopefully, you have a better understanding of some of the most common, essential triathlon terms used by athletes. Soon you will be joining the ranks of thousands of people from all over teh world we have completed a triathlon, including some name worthy celebrities! Try them out during your Rooke Tri training and you’ll be ready to chat with the pros!

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Rookie Mistakes Triathletes Make on Race Morning

Get a good night’s rest before your upcoming tri with this as your guide to avoid making these rookie mistakes on race morning!

Even after all the training and metal preparation you’ve put in for the day of the race, there are still things that can go wrong on race morning. We all know how chaotic race morning of a triathlon can be, but have no fear! Follow these few simple strategies to help your race day go much smoother when you avoid making these rookie mistakes on race morning.

1. Getting to Race Site Late

Get to the race site early so you have time to familiarize yourself with the transition areas and layout of the course. Arriving late will increase your pre-race jitters and take away the fun of race morning with your fellow athletes.

Rookie Mistakes Triathletes Make on Race Morning. Group yoga with fellow athletes at Rookie Tri

Warming up, overlooking Decker Lake!

2. Not Warming Up

At Rookie Tri, we have a group warm-up led by professional trainers to help make sure your body is properly warmed up for the race. This is important, so be sure to plan to have some time to get a warm-up in and get that blooding pumping before your tri!

3. Bringing More Than you Have to

Brining more items means to keep track of and more chance of losing an item. Avoid this common mistake and keep it simple by only bringing what you absolutely need.

Good looking gear set up on race morning

Tri gear set up in T1!

4. Forgetting Gear

You’d be surprised at how often folks forget their running shoes or helmet on race morning. This will cause you unnecessary stress, so have a checklist, or use ours!

5. Starting in the Wrong Gear

Being familiar with the course will help you determine which gear you should start the bike leg in. Starting in the right gear will help maximize your power right away and set you up for success throughout the bike portion.

Athlete drinking water from one of the aid stations on course

Quick stop to hydrate at one of the aid stations!

6. Forgetting to Hydrate

Staying hydrated during your upcoming tri will ultimately determine how well you perform during the race. Determine how much fluids your body requires during training, so you don’t drink too much or too little on the day of your race.

7. Forgetting Sunscreen

You can’t avoid the Texas heat, but you can avoid the mistake of getting sun damage to your skin during a triathlon. Apply sunscreen on race morning before you get to the site. (This should also be done during your training!!)

8. Forgetting the FUN

Celebrating at the finish line party

After all, you signed up to have a great experience with friends and family around you. This should be easy with the infectious energy the athletes bring to The Rookie Tri who are always willing to help a fellow athlete if needed.

Use this as your guide for your next tri to avoid these common rookie mistakes triathletes on race morning and set yourself up for a fun-filled, hassle-free race morning!

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Rookie Mistakes Triathletes Make During Training

Get more bang for your buck during your upcoming tri by addressing these rookie mistakes triathletes make during training

Since our start in 2004, we have seen just about everything you can think of but we still see athletes make the same mistakes time and time again. Don’t let these mistakes get in your way of making progress on your training journey. Use this list to avoid the most common training mistakes made by triathletes to help your future race mornings go off without a hitch!

1. Selecting the Wrong Race

Go short before you go long. Your first triathlon is a learning experience, so ease yourself into the sport by completing a short distance tri like Rookie Tri. Once you’ve found your race, train for the distance you signed up for. The training leading up to the race will give you an idea of what to expect during the tri and help you determine which areas require more training.

2. Failing to Have a Training Plan

Training hard and logging those miles!

Now what? Find a training plan! We know it’s tough to find time to train for three different sports, so make it easier on yourself by finding a free online training plan. There are tons of free training plans created by professional coaches to guide you during your training. Using a training plan will ensure you divide up the training as needed to have you race-day ready.

3. Not Learning to Pace

Overexerting yourself at the start of the race will hurt you during the rest of the race. Pacing yourself throughout training is the best way to know your pace for each discipline. Practicing pacing is key to a strong finish and successful race.

4. Not Training Your Weakness

Ignoring your least favorite portion during your training will only hurt you on race day. It’s natural to avoid training your least favorite discipline and spend the majority of your time on your strongest. Improve your performance on race day by preparing for your least favorite discipline to eliminate any uncertainties you have.

Getting into bike gear in transition

Getting into gear in transition

5. Not Practicing for Transitions

Practicing transitions during training will give you the best idea of how long it takes you to execute transitions on race day. Some athletes leave their shoes clipped into their bike for a quicker transition. Practicing will help you figure out what works best for you in the least amount of time.

6. Not Knowing the Rules

Is your race wetsuit legal? Can you wear headphones? Don’t get disqualified by not knowing the basic rules of triathlon. Look over the USAT rules before starting your training so there are no surprises to throw you off your A-game on race day.

7. Not Doing an Open Water Swim Before Race Morning

Open water is vastly different than pool training. How you do on the swim sets the tone for the rest of your race. Plan some open-water swims into your training so you know exactly what to expect on race day. Go an extra step and get a group of other athletes who are training to do a mock swim with you!

Celebrating at the finish line party!

Whether you started your journey to get in shape or challenge yourself the most important thing to remember during training is to have FUN. Trust your training and enjoy the experience! This should be easy with the infectious energy the athletes bring to The Rookie Tri.

Use this as your guide leading up to your next tri to avoid these common rookie mistakes triathletes make during training. That way you can focus on having a great time and hopefully be inspired to continue your triathlon journey!

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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!

 

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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!

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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.

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Swim Training: The Pull Buoy

Learn how you can use the pull buoy to become a better swimmer.

Image result for pull buoyWhat is a pull buoy

A pull buoy is a “figure 8” shaped piece of foam that is typically held between the upper thighs to float the hips and legs at the surface of the water. They are one size fits all but different brands may have slightly different designs, so do your research and find the one that works for you. It is called “pulling” when you swim with a buoy because all of your forward movement is from your arms.

Help with proper positioning

The pull buoy is positioned between the thighs causing the butt and legs to float to a more proper position. When your butt drops and your legs are further underwater you are creating more drag and less efficient swimming. The pull buoy helps show us what the proper body position should feel like so that we can work on transferring this to our regular swimming.

Focus on Technique

Swimming with the pull buoy also requires less effort so you are able to swim longer and increase your upper body fitness. Also with kicking your legs out of the mix, you can really focus on your arm form. Practice different drills, watch where your arm enters the water and the timing of how you rotate your body in response.

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Help with Breathing

Pull sets are a great time to work on breath control and breathing technique. Kick can cause elevated heart rates, leaving you feeling winded and without the energy to focus on when and how you are breathing. By lessening the effort you can set up a breath pattern and work on your breath timing with each stroke. Swimming with a pull buoy is also a good time to practice bilateral breathing, which can come in super handy during open water swims.

Important Notes

Don’t become addicted to your buoy and use it as a crutch. The ease of gliding through the water may leave your regular laps feeling less than ideal but remember that the buoy is a tool to help you and won’t be there on race day. The best way to do this is by having planned sets and only use the pull buoy during those designated times.

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