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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 if 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.

My First Real Bike: The One that Started it All

You won’t find many triathletes who can’t remember their first real bike

Some of the High Five Events staff were chatting about bikes the other day during lunch. Then the inevitable happened: we started reminiscing about our first real bike. For some, their first real bike experience took place many years ago. One staff member purchased their first real bike earlier this year. One thing remained constant: everyone remembered their first real bike vividly. Read about our first bikes and their corresponding stories. Let this blog take you down memory lane, conjuring memories of your first real bike. Then share that experience with us on Facebook, Twitter, or Instagram!

Emily

I got my first real bike (silver Felt ZW) in 2013, two weeks after I registered for my first triathlon, the Rookie Tri! I hadn’t ridden a bike in more than 20 years! Getting used to riding was both scary and exhilarating. I dinged it up pretty good when I fell over at a red light and hit a curb. I forgot my feet were clipped in! Three people got out of their cars to check on me and all I wanted them to do was go away. HA!

Emily's first real bike: silver Felt ZW road bike.

Emily’s silver Felt ZW.

Stacy

My first bike was a Bianchi Giro 105. I got it in 2001 and remember being able to ride in certain parts of Austin that I wouldn’t even consider riding today!

William

Late last year I decided to train for my first triathlon, Rookie Tri. Earlier this year I traveled to Jack and Adam’s Fredericksburg and purchased my first bike, a black FeltZ 100. My first real ride took place on the Veloway. The entire time I kept thinking back to how often we rode bikes as kids. This bike was different that those of my childhood, but the feeling remained the same. Powering your bike, the wind in your face, leaning into turns, it all eventually came back. Now I love riding my bike to work to save on gas and help the environment.

William's first real bike: FeltZ 100.

Fresh off the rack with zero milage.

Tina

My first real bike was black with pink and purple stripes. I remember it came with a huge red bow! It was my first bike with gears and hand brakes. I crashed into a huge agave bush on my first ride and got all scratched up. I’m from Corpus Christi and my family and I would go on rides along the seawall.

Joey

Way back when dinosaurs ruled the Earth… I was just getting started in triathlon and ended up tearing my calf on the run at a race in North Carolina. Prior to that, I was riding a road bike when racing, but I really wanted a tri bike (like the cool). During my recovery I bought a Quintana Roo Kilo as motivation. I counted down the days until I could go out and ride my shiny new toy. 4 QR’s later I still have fond memories of that first race bike. Racing and training with friends led to hundreds of fun miles.

Do you have fond memories of your first real bike? Share your story with us on Facebook, Twitter, or Instagram.

Rookie Triathlete: Part 9: My First Triathlon

I did it, I completed my first triathlon

blog about completing my first triathlon

William and Barny. Photo – Ed Sparks

Back in January, I committed to my first triathlon, 2018 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.

Race day – 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.

killing time in transition at my first triathlon

Passing time in transition. Photo – Ed Sparks

Killing time

Transition is set. Now I’m looking around thinking “Now what?” as I plot ways to kill time. I see friends and chat with them about my blog. Are you nervous they ask? Hell yeah I am. I spot my friend Rod Newlin before he took off to manage the bike course. We chatted for a bit and I wished him a happy belated birthday. He told me I’d be fine and shouldn’t be nervous. Easy for you to say Rod! But in reality, his words were helpful.

I found Raul Najera of RunFarUSA (timing company) and chatted with him a bit. Still killing time. He needed some help moving mats and re-wiring his timers. I quickly offered my assistance and asked if this gesture would help shave some minutes off my overall time. Apparently, that’s not the case. During this time I ran into my coach who gave me a sweet Ameican flag robe and boxing gloves. Something to ease the tension and create some laughs. I must’ve made three or four trips to the porta-potty. Man, I missed my own bathroom.

final preparation at my first triathlon

Trying to relax before the Rookie Tri. Photo – Ed Sparks

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

entering the water at my first triathlon

Entering Decker Lake. Photo – Ed Sparks

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.

starting the bike at my first triathlon

Playing catch up. Photo – Ed Sparks

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 smooth again. Pre-planning helped. 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.

crossing the finish line at my first triathlon

Crossing the Rookie Tri finish line. Photo – Ed Sparks

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

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.

post-race photo at my first triathlon

The squads post-race. Photo – Ed Sparks

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 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.

What’s next?

I’m not sure what the future holds. I crossed the finish line of my first triathlon and said never again. But the more I think about it the more I realize I can still improve. I can get better at the swim. So I won’t say never now. I will say I’m a better runner because of swimming and cycling. My body feels better. I’m getting stronger. This cross-training thing is legit. I will keep swimming in the pool. I’ve begun riding my bike to work. My legs have more energy when I run. I really like what this journey has done for me.

If you’ve made it this far, then thank you. Thanks for reading and for your in-person and online support. If completing a triathlon is on your radar I highly suggest Rookie Triathlon. The entire event is well-organized (I’m biased), but I also approached my first triathlon as a Rookie triathlete, not the High Five Events Communications Manager. Most of my nerves were self-induced. Rookie Triathlon is perfect for that first-timer. There was plenty of room in transition, parking went smoothly, the water entrance was well-managed, and the finish line festival was one huge after party! If you’re like me and like planning ahead, 2019 Rookie Triathlon will take place on Cinco de Mayo. Don’t forget, I’m still a Rookie.

Thank You 2018 Rookie Tri Volunteers

Huge thank you to the Rookie Tri volunteers for making Year 15 amazing

Body marking with a smile at Rookie Tri! Photo credit – Ed Sparks

Thank you to everyone who donated their time and energy to help us have a great event. The 2018 Rookie Tri was a success and we couldn’t have done it without our awesome volunteers! Our 15th anniversary wouldn’t have gone as smoothly without you. You helped stuff packets and work packet pickup before race day. Early morning called and you parked cars, body marked triathletes, worked transition, and directed athletes on course. Once the final finisher crossed you assisted with breakdown. You were vital in leaving Walter E Long Metropolitan Park cleaner than when we found it.

We loved getting to celebrate our volunteers with a fun and prize-filled dinner party at Brick Oven on Thursday night (5/10). It was a pleasure to chat with all of you while eating some delicious food. Enjoy the extra swag, car seat covers, socks, and foam rollers!

Don’t forget, this is event #1 of the Texas Tri Series. Keep your streak going and volunteer at CapTex Tri!

Once again, THANK YOU!

15th Annual Rookie Tri Introduces Hundreds to Triathlon

Huge finish line festival capped off 15th annual Rookie Tri celebration

15th Annual Rookie Tri Introduces Hundreds to Triathlon

Final preparations for the 15th Annual Rookie Tri!

On Sunday, May 6th, nearly 800 Rookies and Veterans participated in the 15th Annual Rookie Tri at Walter E. Long Metropolitan Park in Austin, Texas. Temperatures were ideal for those competing in their first ever triathlon or the first triathlon of their season. Rookies, those who participated in their first or second triathlon, consisted of half the field.

“The volunteers were super helpful and really calmed my nerves on all of the “little things” that I needed to know (swim caps, transition zones, other rules),” said Paras Shah, who completed the 15th annual Rookie Tri (his first) in 1:03:29. “The crowd was very energetic and supportive and it was fun coming down the last mile and really hearing people genuinely excited for all of us first timers finishing a tri!”

Professional triathlete Paul “Barny” Williams repeated as overall champ with the time of 43:53 at the 15th annual Rookie Tri. Second and third place went to former pro Jamie Cleveland and Jack Cartwright. They crossed the finish line in 45:11 and 45:18 respectively. The women’s podium was topped by professional triathlete Natasha Van Der Merwe who had a winning time of 49:06. Second place finisher Haley Koop (50:50) and third place finisher Doreen Redenius (53:45) rounded out the women’s field.

Rookie Tri, Sunday, May 6, 2018

15th Annual Rookie Tri Introduces Hundreds to Triathlon

Hangin’ ten on the 11.2-mile bike ride.

The Rookie Tri has three different divisions: Rookie (first or second triathlon), Veteran (completed more than two triathlons), and Open. Rookies and Veterans start the swim in their division based on their age group. Two participants enter the water every few seconds. The Open Division allows participants to begin regardless of age, with a mass swim start. Rookie Tri introduced two new categories for 2018: Athena and Clydesdale. The inclusion of the categories, which had 79 total participants, created more energy and competition on race day.

The wetsuit legal 300-meter swim took place in a 72 degree Decker Lake. The 11.2-mile bike course featured rolling hills. The two-mile run course ran through the park. Participants received custom 2018 shirts and water bottles, swim cap, 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, made this triathlon memorable for rookies and veterans alike. The Rookie Triathlon participants can see their times here. They can also relive race day by checking out photos from the event on Facebook, Twitter, and Instagram.

15th Annual Rookie Tri Introduces Hundreds to Triathlon

Yes, the Oskar Blues was ice-cold!

Rookie Tri would like to thank all of the volunteers for coming out and making today’s event memorable for all triathletes. Their willingness to get up extra early to cheer on and support every participant truly made a difference in their experience. Rookie Triathlon would also like to thank sponsors City Limit Cycles, RunLab Austin, Oskar Blues Brewery, nuun hydration, Clif Bar, Ben Phillips-Engel and Volkers Austin, and SPIbelt.

All photo credits – Ed Sparks

Rookie Triathlete: Part 8: Rookie Nerves

My Rookie nerves finally kicked in at packet pickup

I knew Rookie nerves would kick in, I just didn’t know when. There’s something about a new endeavor that riles up your insides. Throw in the fact that my coach, Paul “Barny” Matthews, is a world-class triathlete and the nerves become amplified. Don’t forget that I might be the only swimmer with a nose plug! Top that off with a friendly wager with my triathlon arch nemesis, Paras Shah, and the butterflies grow larger.

Rookie nerves can come from anywhere, including competition.

My triathlon arch nemesis, Paras Shah.

What if I forget something that I need for Sunday? Can I apply the required stickers incorrectly? How do I keep from checking my checking list 16 times? What do I need to do to not leave too early and stand around, but not leave too late and miss a good spot in transition? How do I kill time between when the race starts and when my wave begins? Whatifmynoseplugcomesoffduringtheswim?! All of these thoughts are racing through my head on a continuous loop. It’s how my brain is wired. I need to have every possible angle covered and all boxes on my list checked, highlighted, marked through, and initialed. Then reviewed by a quality control supervisor.

BUT… Nerves are just that, nerves. There are tactics you can use to manage and even eliminate them. I have months of training and advice from Barny. He even helped make this video that’s useful for Rookie and Veterans. I have years of experience in other races that I can transfer to this Sunday’s Rookie Triathlon. While they can’t help me on race day, I’ve tapped into the never-ending triathlon knowledge bank that my co-workers at High Five Events have offered. I strongly recommend reading this Pre-Race Tips post on the Rookie Tri blog.

What I’m doing

Below are some specific things I’m doing to reduce my overall Rookie nerves:

  • visit Decker Lake today (Saturday) for a quick, easy swim to get accustomed to the water
  • scope out the run course, perhaps go for a relaxed run on the course
  • HYDRATE
  • layout everything I’ll need for race day on my bed
  • go through the race in my head and think about what I’ll need
  • layout and practice transition
  • HYDRATE
  • as I go through the race in my head, place all those items in my bag
  • watch the Kentucky Derby and attend Schrader 1600 (aka do something to take your mind off your race)
  • HYDRATE
  • trust my training
  • load everything by the front door
  • check my bike, especially tire pressure
  • HYDRATE
  • get up earlier than normal to ensure nature won’t call during the race
  • eat/drink my normal breakfast (Clif Bar + nuun performance)
  • support and cheer for Barny (and all athletes) in the Open and Veteran waves
  • HAVE FUN! (Barny has a few tricks up his sleeve to make this happen)

4 Ways to Reduce Your Rookie Tri Stress

Use these tips from a pro to handle pre-race stress

Rookie or Veteran, Rookie Triathlon stress, nerves, anxiety, jitters, whatever you want to call it, it’s real. Perhaps the butterflies kicked in when race week arrived. Maybe a co-worker asked about your confidence on Hump Day and your stomach turned upside down. You could be like William, who’s training for his first triathlon. Reality set in when he arrived at Mellow Johnny’s Bike Shop for Rookie Tri packet pickup. William met Paul “Barny” Matthews, his coach, for some advice and tips. These tips to reduce stress can be used by anyone. So if you know someone worried about final preparations for this Sunday, share this video with them!

Implement these additional tips to take your Rookie Tri pre-race preparation one step further.

Why You Should Hydrate Before Race Day

Don’t wait until race day to hydrate

nuun will be at Rookie Triathlon on Sunday, May 6th, ready to hydrate every triathlete. They will have two aid stations to ensure you have the electrolytes needed during your race. One aid station will be at transition and can be accessed before the swim and before the bike. There are no aid stations on the bike course. Take any nutrition or liquids that you want with you before you exit transition. The other aid station will be at Mile 1 of the run course. Aid stations will offer nuun and water. But don’t wait until race day to start hydrating!

Hydrate with nuun performance before Rookie Tri.

nuun performance contains balanced electrolytes and carbs.

Proper hydration is a building block to leading a healthier lifestyle. Most triathletes know that. But increasing your fluid intake before Rookie Triathlon can provide several benefits on race day.

  • reduce the possibility of dehydration
    • which can lead to a decrease in physical performance, muscle cramps, nausea, and fatigue
  • prepare for sweat loss
    • you’re going to sweat, prepare for the loss of sodium with an increase in electrolytes before and on race day
  • make sure you’re “topped off”
    • if you hydrate like you train, you’ll feel more comfortable if you skip an aid station (on purpose or not)
  • get a good night’s sleep on Saturday
    • proper and regular hydration has many benefits, including getting better sleep
  • lock in a hydration routine
    • most athletes like to have a routine, this will allow you to start the race hydrated and with an empty bladder

Increase your water and electrolyte intake several days before race day. You should drink anywhere from 10-12 glasses of fluid a day. Fluids consumed should be 50% water, 50% nuun. Drink a glass of water, then drink a glass of nuun. Having nuun tablets handy allows you to turn any bottle of water into an electrolyte-enhanced drink that is gluten-free and made from plant-based materials. Give their nuun performance a try. It contains a new formula that has increased carbohydrates.

This doesn’t allow you to skip aid stations on race day and avoid hydrating! Still hydrate during the race. This is meant to be another tool in your training as Sunday, May 6th, nears.

How to Make Your Rookie Tri Swim Start a Breeze

Everything you need to know about the swim start

2018 Rookie Triathlon swim start details.

2018 Rookie Tri starts at 8:00 a.m. with the Open wave.

As you all know, swimming is the first discipline of a triathlon. The Rookie Tri swim start is arranged to be more manageable and less stressful for first- or second-time triathletes. Race morning is as relaxed as you make it. One way to keep it relaxed is to know your wave, your age group, and when you’ll enter the water. Before we dive in, you also need to know when transition opens and closes.

Rookie Triathlon transition opens at 6:00 a.m. at Walter E. Long Metropolitan Park in northeast Austin (parking opens at 5:45 a.m. and carpooling is encouraged). If you’re the type who worries about time, traffic, and parking, then arriving earlier than normal will benefit you tremendously. Make sure you know transition rules, body marking, and how to wear your timing chip. Keep in mind that transition closes at 7:30 a.m. It’s time to head to Decker Lake for the Rookie Tri swim start!

Swim start

Rookie Tri Open wave swim start is at 8:00 a.m.

Pass the time before your swim start and cheer on the pros in the Open Wave.

The Rookie Tri utilizes a time trial swim start (except for the Open wave). Depending on course density and the flow of the event, at least one person at a time will enter the water (at approximately two-second intervals). Participants will start with their assigned wave (eg. Rookie, Men 40 & over), but the order within each wave is unimportant. The time for each person will start when they cross the swim start timing mat at the water’s edge.

The Open wave will begin at 8:00 a.m. They will be followed by Veteran Men, Veteran Women, Aquabike and Relays, Rookie Men, and Rookie Women. It is imperative you have everything you need for the swim when you transition closes at 7:30 a.m. Each wave will start approximately four minutes after the one before it. Each wave will also have their own swim cap color. To see the entire schedule and approximate times, check out the Rookie Tri Event Schedule.

The waiting game

The first Rookie wave begins around 8:40 a.m. The final Rookie wave will take off around 9:08 a.m. As a first-timer, you’re probably wondering, what do I do until my wave begins? We’ve got a few ideas for you.

  • find a quiet place to relax, gather yourself, and briefly escape from the moment, this could help calm race-day nerves

    Relax with family and friends before your swim start

    Relax with friends and family before your swim start!

  • talk to some friends and family to pass the time, especially if your tri club/group is out in full force
  • step to the side of the action for some last-minute stretching, this is another way to reduce race-day jitters
  • watch the Open wave and cheer on the other triathletes, remember, they all started right where you are

Professional Swim Advice for Rookie Triathletes

Complete at least one open water swim before Rookie Triathlon

Hundreds of Rookies will complete their first triathlon at Rookie Triathlon on Sunday, May 6th. If you’re training for your first triathlon like William, then you’ve probably never completed an open water swim. Perhaps all of your training has taken place in the pool. Until Tuesday, April 24th, all of William’s swim training has taken place in the pool. Check in with his training and see how his open water swims went. Paul “Barny” Williams, William’s coach and professional triathlete, provides some advice and talks about the importance of completing at least one open water swim before race day. Watch the video below and feel free to share the advice with your Rookie friends!