Posts

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

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

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

Size

tips to get the perfect fit for your bike helmet

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

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

Height

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

Straps

The straps of this bike helmet fit perfectly

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

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

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

Rookie Triathlon’s Sweet 16 a Smashing Success

Hundreds introduced to triathlon at Rookie Triathlon’s Sweet 16

On Sunday, May 5th, more than 1000 registrants celebrated Rookie Triathlon‘s Sweet 16 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 despite recent severe storms in Central Texas. Rookies, those who participated in their first or second triathlon, consisted of more than half the field.

“The experience of my first triathlon at Rookie Tri is one I won’t forget,” said Lorie Sturgis, who completed her first triathlon in 2:17:52. “The support from spectators, volunteers, and High Five Events was phenomenal and I can’t wait to complete my next triathlon!”

Professional triathlete Pablo Gomez won his first Rookie Triathlon with the time of 45:28. Second and third place went to Justin Arnosky and Jack Cartwright, who crossed the finish line in 46:10 and 46:18 respectively. For the fourth time since 2015, professional triathlete Natasha Van Der Merwe topped the women’s field with a winning time of 49:38. Second place finisher Clare Dasso (54:49) and third place finisher Michelle Bonathan (57:00) rounded out the women’s field.

“I love being at Rookie Tri because many triathletes begin their season out here,” said Gomez, who has completed Rookie Triathlon seven times. “It’s especially great to win a race where Rookies and Veterans can compete on the same course. As always, thanks to High Five Events!”

The Rookie Tri

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 also featured Athena and Clydesdale categories. The inclusion of the categories, which had 114 total participants, created more energy and competition on race day.

The wetsuit legal 300-meter swim took place in a 70 degree Decker Lake, the 11.2-mile bike course featured rolling hills, and the two-mile run course ran through the park. Participants received custom finisher medals, Sweet 16 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.

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, Ascension Seton, Camp Gladiator, Fleet Feet Austin, Z’Tejas, FinisherPix, the City of Austin, Austin Police Department, Travis County Sheriff’s Office, and Travis County EMS.

Rookie Triathlon Puts Final Touches on Sweet 16 Celebration

More than half of the Rookie Triathlon’s Sweet 16 field consists of beginner triathletes

High Five Events is excited to celebrate 16 years of bringing new triathletes or introducing new triathletes to the sport at 2019 The Rookie Triathlon. The event will take place on Sunday, May 5th, at Walter E. Long Metropolitan Park. More than 1000 participants will complete the first triathlon of their life or the first triathlon of their season. Everyone will celebrate Rookie Tri’s Sweet 16 at the finish line festival. There will be a beer garden, post-race food, and a Sweet 16 cake!

Loren showing off her well-deserved 2018 Rookie Tri finisher medal and water bottle!

“I registered for Rookie Tri, my first ever triathlon, to push myself and see what I can accomplish,” said Brieann Grissom. “ I had brain surgery twice, most recently in January, and want to challenge my mind and body in a way I typically don’t do!”

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. 1-2 participants will enter the water every few seconds. The Open Division allows participants to begin regardless of age, with a mass swim start. Rookie Tri is also returning the Athena and Clydesdale categories. The inclusion of the two divisions will create more energy and competition on race day.

“It’s exciting to see Rookie Tri’s continued growth because that means more and more people are getting introduced to triathlon,” said Stacy Keese, co-owner of High Five Events. “We love seeing first-timers come back and complete Rookie Tri for the second time, making them a veteran for the next year!”

Sweet 16 perks

Participants will receive custom 2019 shirts, finisher medals and water bottles. They’ll also receive swim caps, beer, a post-race meal, and the signature swag toss. Professional timing and photography, as well as a great volunteer crew and hundreds of supportive spectators, will make this triathlon memorable for rookies and veterans alike. Participants and volunteers can register until Saturday. Packet pickup will take place at Mellow Johnny’s Bike Shop in Austin.

Rookie Tri, an award-winning triathlon, consists of a 300m swim in Decker Lake, an 11.2-mile bike ride in a protected lane around the lake, and a two-mile run through Walter E. Long Metropolitan Park. Rookie Tri has aquabike and relay options for race day. The relay team can consist of two or three members and the aquabike completes the swim and the bike only. Triathletes who can’t make it to the event can still participate through the virtual Rookie Tri. Participants can complete the Rookie Tri on their own time at their preferred locations.

2019 Athlete Tracking and Live Results

Follow your friends and family with athlete tracking

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

Live Online Tracking

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

Results on Social Media

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

Final Results

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

Training and Competing in Triathlons After 50

Rookie Tri ambassador talks about training for triathlons after 50

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

by: Steve Mallett

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

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

Bring on the recovery

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

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

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

Time to add cycling

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

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

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

Triathlon training

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

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

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

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

Book recommendation

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

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

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

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

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

Rookie Triathlon Announces Ascension Seton as Official Medical Provider

Ascension Seton professionals to have an on-course presence

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

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

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

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

16th annual Rookie Tri

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

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

Make Your First Triathlon a Sprint Triathlon

5 reasons to make your first triathlon a sprint triathlon

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

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

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

There’s less training

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

Your body’s response

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

Quicker results

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

Less chance for injury

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

See if you like it

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

4 Reasons to Run the Austin Marathon 5K

Whether you’re new to running or searching for a winter goal race, the Austin Marathon 5K is for you! This event takes place on Feb. 17th in downtown Austin and runs entirely on South Congress Ave. Register for the 5K to be a part of Austin’s premier running event. Run solo or with a group of friends, make it a goal race or fundraise for your favorite Austin Gives Miles charity. No matter what you do, proceeds from your Austin Marathon 5K registration will benefit Paramount Theatre! Bonus before we get started: all participants receive an Under Armour Austin Marathon 5K shirt and all finishers get a medal.

#1 – Be a part of Austin Marathon weekend!

Participants take off at the start of the Austin Marathon 5K.
Start of the 2018 Austin Marathon 5K.
Credit: Ed Sparks

New to running/triathlon? Returning from injury? Want to participate with your kids in Austin’s premier running event? You don’t have to be the fastest runner or able to run 26.2 miles to enjoy race weekend. Register with your kids, friends, or family members and complete the Austin Marathon 5K together! Everyone can then celebrate at the Austin Marathon finish line festival. Adults can enjoy the beer garden (not kids!). Grab some post-run food at a food truck. Watch the marathon/half marathon action on the two Jumbotrons. Get ready for live music. Best of all, purchase the VIP Experience and enjoy the delicious food and tasty beverages before the half marathoners and marathoners!

#2 – Goal race

If your offseason focus has been on improving your running, then you should have a goal race! The Austin Marathon 5K is the perfect distance at the right time of year. You get to see your progress before triathlon season kicks in. That’ll tell you what you need to keep working on and show you what you’ve been doing right. You’ll also get the competitive juices flowing with 2,000+ of your closest running friends. Training with a friend or a group this offseason? Have them register and join you on Feb. 17th!

#3 – Benefits Paramount Theatre

That’s right, the Austin Marathon will donate a portion of your Austin Marathon 5K registration to Paramount Theater, a true Austin original. Opening in 1915, the Paramount Theater has seen it all! They’re Austin’s original performing arts venue, annually hosting 250+ events. If you love live music, theater, live shows, comedy, or the performing arts then this is your chance to support them. Pro tip: once you cross the finish line take a picture by yourself or with your crew underneath the Paramount Theatre marquee!

#4 – Fundraise for Austin Gives Miles

You want to fundraise for your favorite Austin Gives Miles charity, but 13.1 or 26.2 miles isn’t in your cards this year. You can still fundraise for the Austin Marathon 5K! That’s right, your fundraising efforts while training for the Austin Marathon 5K will still positively impact a cause that’s near to your heart. Make it a team effort and multiply your group’s effect! Gather friends and fundraise for the same cause. Make shirts, challenge each other, and see who can raise the most cash! You’ll help Austin Gives Miles grow, be involved with race weekend, and support your favorite Central Texas nonprofit!

Rookie Triathlete: Part 2: Mock Rookie Tri

Mock Rookie Tri Overall Champ

mock

The Beginning.

I’ll begin this blog by stating that I’ve always respected other athletes and their abilities. After this morning’s mock Rookie Tri I have a newfound respect for swimmers, cyclists, and triathletes. Holy smokes that was an intense way to begin a Friday morning. I don’t feel as bad as I thought I would, but I hurt in places that I didn’t know could hurt like that (aka my ass). I have a stand-up desk at work, and it’s been a back-and-forth battle all day of standing up to not aggravate my cycling “injury” and sitting down to rest my weary body. BUT… I did it.

My morning began with an earlier alarm clock than normal, can’t be late to my mock triathlon! I ate a Clif Bar and Clif Bloks for breakfast. I also weighed myself – 195 lbs. Coach Barny met me at Barton Springs. After running into my *friendly triathlon* arch nemesis (saving his intro for another blog) I become even more pumped to get this mock tri started. It was chilly with some occasional wind; my phone told me it was 46 degrees outside. My bed was much warmer.

So… there’s no motor?!

The swim

As promised, the 300m swim took place in Barton Springs wearing board shorts with running tights underneath. We all know the water temperature (~68 degrees if you don’t know). I’m accustomed to the water because that’s where I relax after my morning runs in the summer. No better way to cool off. Swimming the first 300m of your life on Feb. 1st on the other hand…Yikes. But, I jumped in (yes, I held my nose). The initial shock wore off; I adjusted my goggles to keep stalling, finally started Barny’s swimming watch that I borrowed, then began swimming. Completely unnatural motions for me. I tried to emulate what I’ve seen others perfect, the stroke, breathing in above water, breathing out underwater. It went well for about the first 50m and then I started flailing. Not flailing like I was about to go under, but flailing like I’m only 50m into this, and I’m this exhausted? I kept pushing until I reached a point where I turned on my back. Greatest decision of my life (besides marrying my wife, duh). I was able to regain my composure and calm my breathing. I alternated this method until I reached the 300m mark, nearly ran into the wall at one point! Towards the end, my goggles started fogging, so I need to look into preventing that somehow. I slowly exited the Springs, said some things under my breath while toweling off, and began my ascent to the parking lot where the bed of my truck was Transition. I think Barny and I talked; I just can’t remember what about for the life of me!

This first transition of my mock tri took longer than the second one. I dried off as best I could. Next, I took off my board shorts and put on some running shorts, threw on a shirt and a quarter zip pullover. Half the time spent in transition was trying to get my socks on. I’m finally ready, grab my nuun performance, and load it into a road cruiser that I borrowed from the office. Pro tip, get a helmet before riding. I didn’t get a helmet (I will soon!) and had to ride without one. My course was a safer “course” riding on the roads of Zilker Park, but still, Rookie mistake. Before I took off, I put on my Garmin watch so I could track my time and distance for the bike ride and run.

Giddy up!

The bike

My 11-mile bike ride begins. It’s crazy, how many memories come back to you when you haven’t ridden a bike since you were young (like standing up on the pedals to give your ass a rest). It’s also crazy how those memories immediately went away when I left the Barton Springs parking lot, took a left, and encountered my first hill. A few more choice words and lower gears later and I’m at the top thinking I’m out of my league. But by the final lap (the laps were ~1.25 mi) I felt good about the hill, my approach, and plan for attacking it and using different gears. There’s way more to learn, but much was learned between the first and last laps. My muscles started screaming at me in the last few laps. Passing a good buddy of mine, Paul Terranova, three times while he ran helped distract, and his words of encouragement were indeed needed. Thanks, Paul!

My ride ends at 11 miles on the dot, and I head to transition (aka my truck bed). I hop off the bike, and my legs begin wobbling immediately. I thought I was going down for the count. This foreign feeling had me worried about the run. Barny laughed at me and told me I’d be fine (he was right). I took some more hydration, gathered myself, and began my run.

The run

Two miles is nothing for me. Or so I thought. After swimming 300m and riding for 11 miles, my body felt as though I’d never run before. EVER.

It wasn’t as bad as Uma Thurman in Kill Bill when she wakes up from her coma, but it wasn’t pretty. My motion was different; my stride was off. I was shuffling the first half mile. Then muscle memory kicked in. I climbed the hill (that I just rode several times). My stride began to elongate. I started feeling better. I get back to my truck (aka transition), and I still have .75 miles left. But the loop was 1.25 miles. I thought to myself there’s no way in hell I’m running an extra half mile. Not today. So I ran towards the familiar Greenbelt entrance. Hit a certain point on the Greenbelt and turned around. I finished my mock tri right next to the Zilker water fountain. Just like I’d planned it. By then I was picking up the pace and feeling better about the day, knowing I was so close to the end.

GPS is always right.

After my mock Rookie Tri, I composed myself, checked my body to ensure everything was where it was supposed to be, got out some salted watermelon Clif Bloks (my go-to), and got in my truck. I sat for a few seconds to ensure I could operate a vehicle. It turns out I could. I made my way home, gingerly took a shower, swatted away Napoli, my blue heeler, who wanted to play, and headed to work.

The end. Right? Wrong. Now the training begins! Check out my splits below.

Overall time – 1:34:43

300m swim – 7:16

T1 – 6:00

Bike – 1:01:47 (5:35, 5:39, 5:37, 5:08, 5:23, 6:01, 6:03, 5:56, 5:44, 4:57, 5:44)

T2 – 2:00

2-mile run – 17:40 (9:06, 8:34)

Want to join the fun? Coach Barny (I think that’s what I’ll call him) has a training deal for Rookies (like me) who want to complete the Rookie Tri on May 6th (you HAVE to be a first-timer!). It’ll be a 12-week program for $400 total. That’s a steal and significantly less than what he normally charges. Plus, I need some training partners. Accountability is huge when training. It makes getting out of bed easier. It makes training in general easier. JOIN ME! Hit him up today and tell him you’re a Rookie who wants to #feelthebarn.

Rookie Triathlete: Part 1: A Work in Progress

Hi, my name is William. I’m a Rookie.

What started off as a small idea has now taken on a life of its own. I’m committing to my first triathlon, The Rookie Triathlon on May 6, 2018. My world-class/uber-talented triathlon coach is none other than Paul “Barny” Matthews. I have no tri kit. My only swim gear is a pair of swim goggles. I’ve never swum for an extended period of time. I don’t have a bike, I don’t even have a helmet. I haven’t biked for 15+ minutes since I was a kid 20+ years ago. But I do have all the running stuff I’ll need! There it is, the silver lining.

Paul “Barny” Matthews at 2017 Rookie Tri (credit: Ed Sparks)

Quick background, my name is William Dyson. I’m a runner. I love to be in the water. I can ride a bike. I’m also the Communications Manager for High Five Events and have been so for nearly two years now. I’ve never committed to a triathlon. Until now…

This blog will provide updates on my training progress, my research into the sport, and insight from Barny as to why he’s having me train the way he is. So let’s kick things off! My training starts this Friday, 2/2, at Barton Springs. I will complete (fingers crossed) a mock Rookie Tri (300m swim, 11-mile bike ride, 2-mile run) on Friday, Feb. 2nd, to create a database that I can use for training purposes and compare and contrast my (hopeful) progress (time, weight, measurements, etc). For updates, stay tuned to this blog, follow us on Twitter (@stay_vertical #feelthebarn @paulbarny), and check out Barny’s coaching website!

If it weren’t for my running gear I would have NOTHING needed to compete in a triathlon. So what am I doing about that? I’m leaning on triathletes, asking them questions. I have co-workers who’ve competed in many triathlons, including Kona. They’re helping establish my knowledge base.

Felt Z100

I’ve researched bikes. I’ve been in touch with Josh from Jack & Adam’s Fredericksburg about a Felt Z100 (hope I wrote that correctly). My thinking behind buying a bike as opposed to renting/borrowing one, I’d like to start riding to work to conserve on gas and mileage on my truck. Josh put together a ~$700 package that includes the bike, a helmet, flat kit, tube, and flat pedals (since I won’t get the clip pedals and the bike shoes needed for those pedals (aka more money). I haven’t bought it yet, but I’m leaning towards this route for my introduction.

My total swim gear consists of one pair of swimming goggles. Sounds like I should acquire some more gear before May 6th. When I complete my mock Rookie Tri it’ll be done in running tights and boardshorts. I’ll wear goggles too, but I don’t think I’ll wear a swim cap or any shirt. The forecast calls for chilly temperatures so I might rethink the top part and wear an Under Armour shirt. Full disclosure: I hold my nose when I jump in a body of water.

Like I said, I’m a runner. I have all I’ll need. My only real focus for the two-mile run is speed. I know you can’t make up much time on a short course, but I want to nail the Rookie Tri run course.

My first meeting with Barny took place on Jan. 26th. His father was visiting from Australia, fresh off a blistering time at 3M Half Marathon, and joined the meeting. Gerry’s advice helped establish my base as well. He mentioned triathlon training is just like any other training: make sure you control what you can control. Barny reminded me not to panic (yeah right) because there was a lot of time between now and race day. Focus on getting better, continuing to show progress.

That’s it until next week. I’ll provide a recap a the mock Rookie Tri, show my results, chat about next steps, and provide any other updates. If you’re like me and have never completed a triathlon, I hope this blog gives you the nudge needed to join me on race day. If you want to watch me transition out of the bed of my truck and pedal 11 miles on a cruiser with a helmet that’s a size too small, join us at 7:30 a.m. on Friday, Feb. 2nd, at Barton Springs!