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6 Swimming Tips Every Beginner Triathlete Should Know

Don’t jump in the water without knowing these 6 swimming tips

Most triathletes come from the running or cycling world. There are some who start as swimmers, but often, swimming is the last added specialty. However, this doesn’t make swimming any less important in your triathlon journey. Some say it is the most critical aspect because it’s the first event in a triathlon. Make sure you’re prepared to sail through the water toward a successful race day. Incorporate these 6 swimming tips that every beginner triathlete should know. They’ll help you through the beginning phase of your swimming so you can work towards your triathlon goals. It’s not a bad idea for veteran triathletes to brush up on these 6 swimming tips too! 

Pro tip: add these swimming tips to this additional beneficial advice when you start triathlon training.

Important swimming tips for beginner triathletes

  1. Practice breathing

Breathing may come naturally when running and cycling, but swimming requires you to practice the rhythm. You’re not above water the entire time! With a comfortable underwater breathing practice, you will ensure that you are not short of breath. The key is to ensure you get enough oxygen without disrupting your form.

  1. Fight the instinct

The more you practice swimming, the better.

Swimming is a counter-intuitive exercise. Remembering this will help you in fighting with your basal survival and panic instincts. This takes time as you need to override your natural thoughts such as kicking hard and fast, looking forward, and lifting up of the head to breathe. The more your practice, the better. Swimming in cold water can increase the chances you panic. Knowing about swimming in cold water’s benefits and these safety tips can decrease those chances.

  1. Break it down

Separate your initial learning into segments using milestones rather than distance. These segments could include getting water comfortable, understanding your gear, floating, and efficiently moving forward. Eventually, you will become comfortable with those and distance will become your milestones. The right pair of swim goggles can make a massive difference when you first start out.

  1. Be consistent

Distance isn’t the only aspect of swimming you should focus on as a beginner. Focus on keeping your swimming consistent and maintaining good quality. The more often you practice, the more likely you are to flush out bad habits and see improvement. Add swimming in open water to your routine so you become more comfortable. Pair consistency with this advice and you’ll get over any open-water fears.

  1. Rock your hips

Work on your technique to become more efficient.

You have to rock your hips with every stroke. This roll of the body will help you in the smooth moving of your arms and provide more power. This, in turn, will make it easier for you to find air to breathe when you turn your head.

  1. Focus on technique

Beginner swimming sessions should mainly be about technique. A controlled and smooth swim will make you exert less energy and speed up your progress. Better swimming technique keeps your stroke continuous without any pauses or stops. This will help you maintain momentum and keep you high up in the water.

If you are a beginner triathlete, these basic swimming tips will make you more at ease in the water. They will also help you conserve energy so you can perform better on the bike and run. Even though swimming may not be your favorite portion of the triathlon, these tips will help you handle it like a pro.

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Swimming in Cold Water: A Beginner’s Introduction

Learn about the benefits and safety tips of swimming in cold water

Swimming in cold water is an exhilarating experience. It’s a fantastic way to get fit, unwind, and strengthen both your mind and body. Swimming laps in chilly water can wake you up and make you feel alive in a way that no warm swimming pool can. For triathletes, cold waters are a vital part of training. They can provide you with more space and fewer swimmers since everyone won’t flock to the cold swimming areas. Read about the importance of goal-setting and establish short- and long-term swimming goals. Learn why taking an icy dip can be good for you and how to accomplish it safely.

The benefits of swimming in cold water

  1. Increase stress tolerance

Swimming in cold water has many benefits.

Swimming in cold water is scientifically documented to improve psychological markers of stress tolerance. The shock and adaptation you experience make your body thrive under stress in the long run, not just tolerate it. Swimming in cold water increases the adaption even more. Just like any other physical activity, it’s an excellent method to relieve stress. If you’re still wary of open water swimming, utilize these 5 tips to help you overcome your fear of open water.

  1. Improved circulation

Coldwater imposes vasoconstriction on your blood vessels, followed by a period of compensatory vasodilation. This forces your body to warm your core when you enter the cold water. It then creates a dilation when blood rushes to your extremities to warm them up again. This process of alternation between constriction and dilation dramatically improves overall circulation.

  1. Superior calorie burn

Wearing a wetsuit can help you retain body heat.

Swimming against cold waters forces your body to thermoregulate more than usual while you focus your mind and body on the difficult task of swimming. It also improves fat metabolization which makes you leaner and healthier in the long run. Swimming is considered a complete workout because you’re using every part of your body.

Follow these safety tips

  1. Start small

Gradually immerse yourself in the chilly waters when swimming. Practice at home by slowly increasing the amount of cold water in your shower. It will be difficult to control your breathing initially, but continued training can halve the amount of time you need to adjust to the cold. When building workouts, begin with shorter distances. This allows your body to acclimate to the temperature and adjust your breathing technique.

  1. Make friends

Swimming might be a solo sport, but that shouldn’t stop you from doing it with your friends.

Find your local swimming groups and participate in group swims. Group swims can help you study your surroundings better and have fun. You could also have an extra pair of eyes in case something goes wrong. Don’t forget about the accountability factor. Knowing your friend or group is meeting you for a workout increases the likelihood that you show up too.

  1. Wear a wetsuit

A wetsuit retains body heat and allows you to focus on the mechanical aspects of swimming first. It also helps to minimize the impact of the cold water. You can then focus on your form, sighting, kicking, and breathing in the water. You could eventually graduate to wearing wetsuit shorts. Pro tip: extend the life of your wetsuit with these instructions.

What you need to get started

  • gym bag to carry all your gear
  • towel
  • wetsuit
  • swim goggles
  • extra clothes for after your swim

Swimming in cold water is possibly one of the most challenging feats a triathlete can face. It can be intimidating and difficult, but engaging in a gradually increasing training regimen with small increments can work wonders. Stay safe with our advice and practice often. Eventually swimming in cold water won’t even bother you. If you’re new to triathlon, explore these additional tips to start triathlon training.

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Get Over Your Fear of Open Water

5 tips on how to get over your fear of open water

The fear of the unknown and uncertainty of open water can create anxiety in beginner swimmers. Beginner triathletes have to overcome this before race day to have a successful swim. Swimming pools are nothing like a lake, but they are still beneficial for training. What you learn in the pool can be easily transferred to open waters, just without the clear water and straight black line. You can overcome your fear of open water if you have a successful strategy and the willingness to execute it. Prepare for the swim with these five tips to get over your fear of open water.

It’s important to swim in open water before race day. Credit – Tom Marek.

Pro tip: wetsuits can help with your buoyancy in the water. If you invest in one, take proper care of it so you get the most out of it.

  1. Practice makes perfect

The best swimming abilities in the world won’t mean a thing if you can’t remain calm when things don’t go as planned. Staying relaxed and maintaining your form is critical during a triathlon. You might pass people. People might pass you. You could veer off course. You might get accidentally kicked or hit by another swimmer’s stroke. While none of this is intentional, it can still throw you out of rhythm.

Find an open body of water before race day. Practice so you understand what it feels like to not have the benefits of a pool. Focus on maintaining your form and breathing evenly. Know what it feels like for the waves to splash over you. Be specific in your open-water practice and familiarize yourself with what the pool can’t provide. Practice sighting and become familiar with these tips so you understand how it’ll keep you on course.

  1. Anticipate and plan ahead

Create “if-then” plans before you enter the water. Credit – Tom Marek.

Be proactive and create “if-then” plans for your swim. If you begin to feel nervous, then resort to slower strokes and calm your breathing. If you feel lost, adjust your stroke and focus on sighting. This will help you get back on track. Implement anxiety-reducing tactics that can help you during the swim. For example, some swimmers count their strokes. This allows them to focus on a short-term goal, regain control of their breathing, and focus on what they can control.

Have a physical checklist of items you’ll need. Plan ahead and make sure you have what you need for all practice swims and race day. It’s important to make sure everything fits, like your swim goggles. Make sure you have a backup pair just in case! Create a mental checklist of things to focus on and you’ll have a productive fallback when things turn bad. If you fail to prepare, you prepare to fail.

  1. Go with the flow

Most swimmers exhaust themselves fighting waves or veering way off course. Learn how to not swallow water and maintain sighting when you swim in open waters. Create a plan that accounts for the circumstances around you, but be prepared to adjust. Focus on what you can control, like your breathing and your sighting. Alternate between sighting, stroke speed, and relaxing when the opportunity presents itself. There is a time and place for everything. Don’t forget, humor helps. These triathlons memes can give you a good laugh and remind you of what you’re capable of accomplishing.

  1. Talk to other triathletes

Talk to veteran triathletes. Their information will be valuable. Credit – Tom Marek.

Veteran triathletes can help you improve your technique, reduce any anxiety, and catch any and all errors you might make during an open-water swim. Another pair of eyes can spot things you can’t. They can also share stories, advise on certain practice techniques, and give race-day tips. You can learn more from others. This is more of the mental component to swimming, but any helpful information is beneficial. Read about William’s first-ever triathlon. High Five Events’ Communication Manager breaks down his race-day experience, including the good and bad of the swim. 

  1. Practice one skill at a time

Fall back on your training. Next thing you know you’ll be done. Credit – Tom Marek

Practice and skill-development are reliable confidence boosters. Isolate your swimming skills such as sighting, stroke, breathing, and form. Practice them individually to zero-in on becoming better at them. All of these can be worked on in the pool, where you might feel more comfortable. Those skills can then be transferred to your practice swims in open water. Then practice putting them all together in action holistically. The simple act of refining each of your skills and working on them can produce positive results and boost your confidence. Pro tip: incorporate these 7 tips when you begin training. They’ll help with your journey, including overcoming your fear of open water.

The journey of a thousand miles begins with a single step. A beginner triathlete has to face the open water someday. A great plan, the right amount of practice, and the patience to tolerate fear and failure until you succeed are all you need to become a successful swimmer. Keep in mind, getting over your fear of open water will not happen overnight. It’ll take several swims and consistency. With hard work and dedication, you’ll overcome your fear of open water in no time!

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Wetsuit Care Instructions You Need to Know

Follow these wetsuit care instructions to extend its life

Wetsuits are a big investment. But they’re worth it because they’re helpful in the water. Proper wetsuit care is important so you can extend its life and get the most out of your investment. Whether you have a full suit, sleeveless, or compression shorts proper wetsuit care can make a big difference. Whether you’re swimming in a pool or open water, follow the wetsuit care instructions below and take proper care of your wetsuit. Pro tip: read about William’s first triathlon (2018 Rookie Tri) and see the difference a wetsuit can make.

Steps to follow

  • Wetsuits can be used in all open water conditions. No matter the water, you should always rinse your suit in clean, cool water after each use. Pro tip: if possible, don’t use your wetsuit in a chlorinated swimming pool. Over time the chlorine can damage the seams and degrade the fabric of the suit.
  • To preserve the life of the wetsuit, always store your wetsuit laying flat or hanging in a dry place on a thick plastic hanger. Wetsuits can be heavy so make sure the hanger is sturdy. You don’t want to find your wetsuit crumpled up at the bottom of a closet.
  • Make sure your wetsuit is completely dry before you put it away or it will mildew and STINK! Turn your wetsuit inside out to help it dry faster. Never leave your wetsuit out in the sun to dry. Pro tip: incorporating a swim-to-bike brick workout is a great way to practice taking off your wetsuit after exiting the water.
  • Periodically wash your wetsuit with wetsuit shampoo. This will keep the integrity of the fabric as well as keep it from becoming mildewy and stinky. Try Jaws Slosh Wetsuit Shampoo the next time you wash your wetsuit.
  • Only use approved lubricates when putting on your wetsuit. Like chlorine, unapproved lubricants can degrade the fabric and have your wetsuit falling apart at the seams. Petroleum jelly (Vaseline) or any other petroleum-based product will literally eat holes in your suit lining. Try TRISLIDE Spray the next time you put on your wetsuit.
  • If you have to travel with your wetsuit, fold as stated below. Folded seams and a crumpled suit can lead to more tearing when you are putting the suit on.
    • Fold the legs halfway up.
    • Make an X when you fold the arms.
    • Fold the remaining legs over the arms and torso.
    • Unfold when you arrive.
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Breakfast On-The-Go: Healthy and Easy Smoothie Recipes

Healthy on-the-go Breakfast Smoothies Recipes

Are you more of a breakfast-on-the-go person? Perhaps you aren’t a huge breakfast eater in general. Whatever the case may be, this is just the breakfast solution for you! Try these smoothie recipes for a healthy and easy breakfast for a great way to get you energized and start your day. Pro tip: make it easier and plan ahead. Divide out your ingredients into containers for the week for a one-step breakfast, ready on the fly!

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These breakfast smoothie recipes are perfect for a little something to get you going before heading out for a training session and can double as a recovery drink for your Rookie Tri training!

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Free Online Workouts to Help You Stay Tri Ready

Be ready to tri year-round with the help of these free, online workouts!

Don’t let anything stand in your way from making progress towards your triathlon goals this year. Working out from home may not be your favorite thing to do, but these workouts make it fun and challenging! Change the way you feel about working out at home with these free, online workout videos that will keep you in shape and ready to tri at all times.

9 Free Workout Channels on YouTube

HASFit

More than 1,000 workouts await on this YouTube channel, but don’t let the number of options overwhelm you. With this many options, you’ll find the exact workout you’ve been looking for to meet your needs with these super informative, online workouts.

Yoga with Adriene

Austin local, Adriene Mishler, took the world by storm with her free yoga YouTube channel for viewers of all skill levels. You’ll find the right workout to meet your fitness goals and hopefully be inspire you to continue your yoga journey.

BeFit

Featuring everything from injury recovery workouts to free, six-week training programs, this one-stop-shop for fitness aims to meet the needs of every athlete.

Adam Rosante

Though Rosante’s workouts are only 5 to 20 minutes, they pack a big punch of intensity. The fitness coach and author of number-one bestseller The 30-Second Body offers equipment-free workouts you can do in even the smallest studio apartment.

Bodybuilding.com

Though some of the videos require gym equipment or weights, many of the moves can be performed with minimal equipment. Along with detailed instructions on the correct way to perform each move, this channel is almost the same as having a personal trainer at the gym.

The Fitness Marshall

Not in the mood for a workout? Then you might as well dance! In this series from fitness guru, Caleb Marshall, cardio meets dance party for a fun way to break a sweat.

StudioSWEAT on Demand

This online fitness studio offers a variety of free fitness classes via YouTube. They also include a handful of solid spin classes to bring some structure to your trainer time.

Train with GCN

The Global Cycling Network offers almost 50 online spin workouts in its “Train with GCN” series – everything from 20-minute progressive efforts to 60-minute endurance intervals.

PopSugar Fitness

This popular YouTube channel is divided up into categories so you can find just what you’re looking for. They offer just about everything, including workouts for beginners, vigorous high-intensity interval training (HIIT) videos, and targeted workouts for your abs and glutes.

These free online workouts are a great way to switch up your Rookie Tri training routine for something different and fun. The best thing about online workouts is you can make them work with your schedule. Take advantage of any free time you have to give these free workouts a try!

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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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Why You Need To Be Training for Transitions

Make worrying about transitions a thing of the past when you use these time-saving tips for triathlon transitions

A quick and easy transition is an important skill to save time during your triathlon. However, it is often overlooked during the training process. These transition techniques should be practiced during your training leading up to your upcoming tri to save time and reduce any stress you may be feeling about tackling transition on the morning of your race.

Know Your Way Around

Having an idea of the layout of the transition area of your tri beforehand is especially crucial on race day. Reviewing the course maps will eliminate any uncertainties you have and should be done in the days leading up to your race. Take it a step further and arrive at the race site early to do a pre-race walkthrough in transition.  Get familiar with the flow of transition during your walkthrough.  Make a point to identify where you will swim in, bike out, bike in and run out.

Athlete getting her gear set up in transitions before the racePlan Your Gear

Know what gear you will be using first will help you determine how to layout your gear when you arrive at the race site. If your goal is to improve your overall race time, you will need to be organized in your transition layout. Another common mistake we see athletes make is bringing too much stuff. Only bring what you need to avoid losing any items, or having items in the way to slow you down. Layout your items in the order you use them to save time when you arrive in transition during the race.

Practice

Practicing your transitions is the best way to be prepared come race day. Set up a practice transition area wherever you find an open space like in your driveway, or an empty track. This will give you the opportunity to time yourself and see how long the swim to bike transition will take, as well as the bike to run. Determine which time-saving techniques you’ll use such as deciding to have your shoes already clipped into your bike, or where to place your helmet for easy access. Practice putting on and removing shoes, and mounting your bike while keeping your rhythm. Layout your gear to get in and out of transition in the least amount of time possible.

Only Bring the Essentials

Getting into gear in the transition area

Only bring what you need to avoid losing any items, or having items in the way to slow you down. Along with completing a gear check to make sure you have all the items you need, take some time to make sure your gear is functioning properly. The idea is to have everything ready to go when you run into transition during your tri.

The best way to get good at anything is practice, practice, PRACTICE! Training for transitions ultimately determines how well you can tackle them on the day of your race. Use these tips for your upcoming tri to improve your race time, or maybe even PR!

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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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2020 Rookie Triathlon Opens Registration

Planning begins as 2020 Rookie Triathlon opens registration

Triathlete crosses the 2019 Rookie Triathlon finish line. Registration for 2020 Rookie Triathlon opens on September 27, 2019.

Rookie Kay Lynn crosses the 2019 Rookie Tri finish line! Credit – Tom Marek

2020 Rookie Triathlon opens registration at the Kerrville Triathlon expo. The 17th annual Rookie Triathlon will take place on Sunday, May 3rd, at Walter E. Long Metropolitan Park in northeast Austin. In May 2019, more than 1000 participants completed the first triathlon of their life or the first triathlon of their season. 2020 Rookie Triathlon’s best pricing is available until Tuesday, Oct. 22nd.

“For the last 16 years, thousands of athletes have become triathletes by crossing their first finish line at Rookie Tri,” said Stacy Keese, co-owner of High Five Events. “We know Year 17 will be the same, people making Rookie Tri the first tri of their life or the first tri of their season.”

For 16 years, thousands have made this beloved event their first triathlon

2020 Rookie Triathlon has three different divisions: Rookie (first or second triathlon ever), 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 features Athena and Clydesdale categories. Triathletes who can’t make it to the event can still participate through the virtual Rookie Tri. Participants can complete the virtual 2020 Rookie Triathlon on their own time at their preferred locations.

Participants will receive custom 2020 participant shirts, finisher medals, water bottles, and swim caps. After the race, everyone can enjoy the beer garden (21+), 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. 

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. 

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