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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!

Rookie Triathlete: Part 7: The Open Water

The open water swim is a game-changer

Up until Tuesday, April 24th, none of my Rookie Triathlon training swims were in open water. They were all in a pool. The pool was daunting at first, but over time I became more accustomed. Clear waters allowed me to see the guiding, black line below. Lane dividers kept me from going all over the place and running into others. Protocol taught me how to share a lane with someone else and not crash head first. For good reason (whether I liked it or not), all of that was about to change.

open water

Sunrises at Barton Springs never get old.

A couple weeks ago I wrote about graduating to open water and becoming comfortable with the uncomfortable. Yeah, so I put off that graduation swim for a couple weeks. I found every excuse I could to not visit Barton Springs. I’d hit the snooze button, go for a bike ride, or return to the pool. Everyone I talked to about their first triathlon said they’re glad they did an open water swim beforehand. Others wish they had completed at least one non-pool swim before their first triathlon. I knew I needed to get out of the pool. I just needed to clear that mental hurdle.

Mental hurdle cleared

I jumped in Barton Springs (how else do you get in?!) this past Tuesday morning (4/24). I made sure I had my buoy (and noseplug!) for my first open water swim. This would be the longest continuous swim for me since my mock Rookie Tri championship. My breathing and form have improved tremendously. I didn’t want to lose all of that on my first non-pool swim. I wore running tights, no board shorts this time! The water felt good and I knew standing around wouldn’t help matters. So I took off.

open water

Can’t help but have a great day after that swim!

I tried to remember everything from the pool, plus sighting. My first long swim in Barton Springs would not result in running into someone. Everything started feeling good until about the halfway mark. That’s when the rocks disappear. Your energy starts shrinking. The form and breathing you’ve practiced goes out the window. But this is where Barny, my coach, kicks in. Just like anything else, it’s all friggin’ mental. I can’t control the rocks disappearing, but I can control my form and my breathing. Both of those impact my energy levels and my ability to remain calm.

Open water swim: Take Two

I needed to go back to the Springs. Barny had it built into my training plan. Rookie Tri is less than two weeks away. I need to get comfortable with the uncomfortable. Barny wanted to stretch out a new wetsuit in the Springs. He and I planned to return the next day, Wednesday (4/25). This time, he challenged me to do the swim with no buoy. After all, I can’t use the buoy on race day.

This swim was harder, not because of the missing buoy. I had a hard running workout with RAW Running the night before. Add to that, I biked to the Springs from our office (~4 miles one way). So my body wasn’t in peak shape. But in the end, this is all preparing me for Sunday, May 6th, at Decker Lake. As I mentioned, the swim was harder, I needed to breaststroke a few times to get me breathing back down. I paused at the end of the Springs to rest and catch my breath. BUT I DID IT. I feel my upper body getting stronger. Plus, I didn’t run into anyone!

If you’re a Rookie and have been in the pool 100%, I strongly encourage you to swim in the open water at least once before Rookie Tri. You need to experience something similar to what you’ll experience on race day. I promise you’ll be better off for completing at least one open water swim. I know I’m planning at least one or two more. Check out our next blog post to watch a video from Barny where he talks about the importance of an open water swim before your first triathlon.

Swim, Bike, and Run for Austin Gives Miles

Take your Rookie Tri training to the next level

People race Rookie Tri for many reasons. Most race to prove to themselves they can complete a triathlon. Others race to beat their previous time. Some participate to stay in shape. Whatever your reason, you can make your Rookie Tri training and race day that much more meaningful when you participate in Austin Gives Miles!

Participating in Austin Gives Miles gives you the opportunity to raise funds and awareness for the nonprofit organization of your choice when you’re training for Rookie Tri and racing on Sunday, May 6th. Use your triathlon training to take your impact beyond race day! You can get your friends, family, and training groups/clubs involved too. Anyone can join Austin Gives Miles and make a difference for their preferred charity. Start fundraising today using the steps below!

Step 1: Register for the race and create a fundraiser

  • Click “Set Up Your Fundraiser” and choose your charity – a page will be created and you’ll be ready to start fundraising.

Step 2: Share with the world

  • Your fundraising page allows friends and family to donate directly to your cause and helps you share your story.

Step 3: See your impact

  • Your personal page collects your fundraising totals together in one place – your overall impact.

Let us know on Facebook, Twitter, and Instagram what charity you’ll support through Austin Gives Miles!

Rookie Triathlete: Part 3: Life Happens

Life happens.

It finally happened. LIFE. Yes, life happens. Life happened to me and my training for Rooke Tri. I built some nice momentum coming off my mock Rookie Tri championship and that came to a screeching halt.

Check presentation with Joey Whelan, 2018 Austin Marathon male champ.

My last blog post was on Feb. 3rd. During February, High Five Events produced the 27th Annual Austin Marathon. This year, 15,000 participants registered for four separate events over the course of race weekend. Training quickly took a back seat and eight hour days turned into 13-15 hour days. Endless emails, race weekend/expo planning, social media, interviews, local news requests, elite runners from across the country, RACE WEEKEND, shaking hands, kissing babies, it all comes with the territory. That’s the nature of the beast. I have the best job in the world, but even that won’t prevent life from interfering with your training. Remember: life happens.

You might be a Rookie yourself, preparing for your first tri like me. Life happens (personal, kids, work, travel, family, emergencies, etc.). You will miss a workout, or several. Don’t get down on yourself, don’t feel like you need to “make up” for that lost workout. Keep moving forward. Find other ways to remain active, stretch, roll, take care of your body. Control what you can control. In the weeks leading up to the race, I made sure to eat as best as I could, stay hydrated, roll and stretch, and walk/ride everywhere I could. I continued to utilize my stand up desk. I ran when I could sneak away. Barny (my coach) was well-aware of the situation (he ran the Austin Half Marathon) and told me to focus on work and get in workouts if I could. Reminder – we have 90 days until the Rookie Tri on May 6th; Barny’s Rookie-only offer still stands. Contact him today and tell him you want the Rookie rate!

life happens

When I arrived at Jack and Adam’s Fredericksburg.

UPDATES

I bought my first bike! It’s a black Felt Z100 (name TBD). I traveled to Fredericksburg to visit Josh at Jack and Adam’s Fredericksburg. As I mentioned in my first blog, research would play a role in my journey. I like to know what I’m getting myself into. But be careful, you can go down many rabbit holes. Fortunately, I’ve worked with Josh before and he’s knowledgeable about bikes and what folks need, especially first-timers. We emailed several times, I told him what I was looking for and my budget, and he went to work locating the perfect bike. He found it. I went to pick it up and was blown away by the customer service. When I arrived, I didn’t just pick up the bike and leave; I “tried on” the bike like I was getting fitted for new shoes. We actually switched bikes from what he originally picked out, size 58, to a slightly smaller one, size 56. It doesn’t sound like much, but I actually felt the size difference on the bike. If you’re out bike shopping, know that you don’t just get a bike. You need several other items as well: a helmet (!), good lock (if you commute), front and back lights (for safety), water bottles, flat kit (sounds like fun), and a pump (if you don’t have one). You can get other items if you want, gloves, bikes shorts, clothing, sunglasses, etc. I recommend getting what you absolutely need and going from there. You can always get more stuff down the road. Tomorrow (3/8), I’m taking my bike for a ride on the Veloway for an hour. Let’s see what this baby can do! Big thanks to Josh!

life happens

When I departed Jack and Adam’s Fredericksburg.

Workouts (plan courtesy of Barny) –

2/26 (first workout post-Austin Marathon) – easy 4 miles (9:30 min/mile) on Tanglewood greenbelt with a good friend/neighbor (accountability is a powerful tool)

2/27 – 6-mile run with RAW Running – 1.5-mile warm up 8 min/mile, 3 miles worth of HAF fartleks around Town Lake (7:00 min/mile), 1.5-mile cool down 8:30 min/mile

2/28 – easy 4 miles (9:30 min/mile) on Tanglewood greenbelt with a good friend/neighbor (accountability is a powerful tool)

3/1 – 5x1000m (7:00 min/mile) hill repeats with Austin Runners Club

3/2 – easy 4 miles (9:30 min/mile) on Tanglewood greenbelt with a good friend/neighbor (accountability is a powerful tool)

3/6 – 650m swim (3x100m with pool buoy, rest every 25m; 3x100m with pol buoy and board, rest every 25m; 50m with pool buoy without rest after 25m)

3/6Cap City Relays with RAW Running. ~2 miles warmup at 8:00 min/mile, 2.62 miles of relays at 6:21/mi, cool down with ~2 miles at 8:00 min/mile

3/7 (on deck) – 60-minute ride on the Veloway

3/8 (on deck) – 45-minute bike ride in my neighborhood, 15-minute run immediately after (first brick workout!)

3/9 (on deck) – easy 4 miles (9:00 min/mile) on Tanglewood greenbelt with a good friend/neighbor (accountability is a powerful tool)

3/10 (on deck) – 3-mile bike ride downtown from my office, 4-mile run with Under Armour, 3-mile bike ride back to the office

I Love Rookie Tri Because…

Why do you love Rookie Tri?

What’s better than participating in the Rookie Tri? Participating in the Rookie Tri for free! We love hearing about what the Rookie Tri means to different triathletes. Here’s an opportunity to describe your first Rookie Tri or explain why Rookie Tri should be your first triathlon! Tell us why you love Rookie Tri and you could win one (1) comped 2018 Rookie Tri entry by:

  • love Rookie TriDescribe your first time participating in the Rookie Tri and tell us what you loved about it. Let us know what it is about this triathlon that keeps you coming back.

OR

  • Explaining why you want Rookie Tri to be your first triathlon. Tell us what you’ve heard about Rookie Tri that made you decide this triathlon will be your first one.

All responses must be submitted to the 2018 Rookie Tri Facebook Event. Make sure you tell us you’re going! Be engaging with your responses and have fun with it! Winning response will be chosen and notified at the end of Monday, March 12th.

The 2018 Rookie Tri will be held on Sunday, May 6th, at Walter E. Long Metropolitan Park. Event distances include:

Super Sprint Triathlon – 300m swim, 11-mile bike, 2-mile run

Super Sprint Aquabike – 300m swim, 11-mile bike

Relay Super Sprint Triathlon – 2 or 3 person teams split swim, bike, and run.

We look forward to seeing everyone there!