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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!

6 Tactics to Calm Your Pre-Race Jitters

Pre-race jitters will happen, calm them with our advice

Whether Rookie Triathlon is the first triathlon of your life or the first tri of your season, you’re likely to experience pre-race jitters. Don’t worry, this is normal! You’re excited, chatting with old friends and making new ones, scurrying to make your transition perfect, anxious to get in the water, checking off items on your to-do list. You’ve trained for this moment and want everything to go as smoothly as possible. So do we! That’s why we’ve compiled six tactics you can use to calm those pre-race jitters.

Plan race morning the night before

Take the time to plan out race morning when you’re not in a rush to get to Decker Lake. Follow our general advice and make race morning as smooth as possible! Completing this the day before ensures you have all the time you need. Start with leaving your house and lay out everything you’ll need to return home with your Rookie Tri medal! Think about transition, the swim, the bike, the run. Items to focus on: race bib, hydration, nutrition. If you’re a visual person, make a list and check it twice.

Remember your training

You’ve spent hours in the pool, logged miles on the bike, completed several brick workouts. You’re ready for this! It can be easy to think about what’s ahead, but it’s just as easy to think about what you’ve accomplished so far. If you have a game plan, go over that in your head. Focus on your breathing, make it mimic when you’re in the water. Think about your technique in the water. Look for items to focus on when you sight. If you had a particularly good bike ride, think about what went right on that ride.

Listen to music

This is used by many triathletes! You could jam out to the tunes playing at Rookie Tri or you could throw some headphones on and click play on your favorite album. You can’t use headphones during the race, so if you want a song to get stuck in your head make sure it’s one of the final songs you hear. Pro tip: if you find yourself with some extra time, find a quiet spot to sit down, listen to some tunes, close your eyes, and relax.

Complete the pre-race warmup

Complete the pre-race warmup with Camp Gladiator instructors to eliminate pre-race jitters.

Remove pre-race jitters by actually getting your blood flowing! Listen to the Camp Gladiator instructors and complete the pre-race warmup. You’ll get loose and start to feel good. Really focus on the activity you’re doing, make your form as perfect as possible. Zeroing in on what you’re doing keeps you from thinking about all the what-ifs that lead to pre-race jitters. Pro tip: add a deep stretch after the warmup to further loosen your muscles.

Get a friend to complete Rookie Tri with you

Has someone trained with you and showed you the ropes? Great! Have them join you at Rookie Tri. Having someone you know with you race morning brings familiarity. You’re more likely to be comfortable when they’re around. They can help you remember this pre-race jitters list! You could also talk about where you’ll celebrate and what you’ll eat/drink when you leave the finish line festival.

Invite friends and family to cheer for you

This is our favorite remedy for pre-race jitters. They don’t have to complete Rookie Tri, but invite friends and family to Decker Lake so they can cheer for you! They can make signs, take photos/video, and cheer for you at several different locations, including swim start, transition, and the finish line. Pro tip: you can hang out with friends and family before your swim wave begins.

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!

Don Nolting – My First Triathlon

Don Nolting, an Austin Triathlon Club Ambassador, recalls his first triathlon

The 2016 Rookie Triathlon (300m swim, 11.2-mile bike, 2-mile run), was my attempt to help a friend, and myself, lose weight. I was 41 and 255 pounds at 6’1.5”. He thought a sprint triathlon would be a fun way to do it since he liked to swim. This probably wouldn’t have been a problem if, 1) we would have decided more than a month before the triathlon was to take place to sign up, 2) I hadn’t just undergone bilateral knee surgeries #4 and #5 six months prior, and 3) if I owned a bike.

Don Nolting, Austin Triathlon Club, Ambassador, after 2016 Rookie Triathlon.

Don Nolting, Austin Triathlon Club, Ambassador, after 2016 Rookie Triathlon.

I was still rehabbing from knee surgery, and given the short time to train, I focused on swimming and riding. While all my doctors discourage running with my knee issues, swimming and biking are highly suggested. The biggest thing for me was to not over train the month before the tri and be so sore and fatigued that I wouldn’t be able to race.

Training

Since I knew how to swim, I focused on that. The good news: the swim distance was only 300 meters. I started in the pool and then made sure to swim in a few different open water spots around Austin. Barton Springs became my really cold friend. I was having trouble freestyle swimming, so I focused on the breaststroke and worked on perfecting my form while training.

The biking was a whole different beast. I didn’t own a bike when I signed up for the tri. So I took advantage of all of the spring bike sales in Austin. I chose a hybrid bike as a starter bike and got in plenty of rides during the month. I even rode the bike course a few times and struggled some.

Since I planned to speed-walk the run, I only worked on increasing my overall fitness for that. In the end, I was pretty happy with where I was feeling after the bike rides, but I wasn’t confident about my swimming.

Race day

Race day showed up really fast! From a tip I had read on lots of tri websites, I laid out my transition and equipment the night before. I was sure I had everything, but 5:00 a.m. comes early. I was nervous, but the pre-race stretches helped calm my nerves. Waiting in line to get into the water was where the nerves sprung up again. Many of the guys in my age group were nervously chatting about how they hadn’t practiced swimming in open water. 

I was towards the back of the line going into the water, and I observed people grabbing the lifeguard canoes and the buoys. (* this is legal by USAT rules as long as you do not use the kayak to make forward progress).  Practicing breaststroke proved to be beneficial. I don’t think I could have freestyled in that water. I felt good after my swim and was proud I had completed it without taking any breaks or needing any assistance. The path to transition was an uphill path, so I took my time so I didn’t injure my knees at all.

Transition went pretty smoothly and I felt good getting onto my bike. The first 1.5 miles went well. However, once I turned into the headwind, it was like I put a sail on my back. I felt like I was going head-first into a wall and barely moving. I was happy to get back to transition, but wasn’t looking forward to the “run.” My legs were gassed, and I hadn’t really practiced going from cycling to a run or walk. Big mistake!

That two miles seemed like 20. In addition, it had recently rained, so the course was muddy and changed to include some hills that were rough on my knees. I wasn’t taking any chances with my knees so soon after surgery, so I walked the hills, but (against my doctor’s orders and my better judgment) slow-jogged the flatter sections. Finally coming around the last bend helped me pick up the pace and finish strong.

The Finish & Beyond

My goal was to finish my first Rookie Tri in 90 minutes, and I missed it by only three minutes. I was tired and sore, but proud that I had finished.

Unfortunately, because of knee rehab, it took me about a year to feel right again in order to train for another race. I got back into riding my bike and started swimming again in late 2017. I joined the Austin Tri Club in the spring of 2018 and have really started to push myself and my training thanks to the group. They support and motivate me as I safely train for aquabike challenges (*Aquabike participates complete the swim & bike portion of the triathlon, with their official timing stopping after entering transition after the bike.) and I enjoy cheering on my club-mates as they compete too.

Remembering Her First Triathlon

Amanda Lovato recalls experiences from her first triathlon

Former professional triathlete, Amanda Lovato, provides some insight to her first triathlon. See her thought process as she took on her first triathlon. Keep this in mind as you train for Rookie Tri, the first triathlon of your life, everyone starts in the same exact spot!

An Athlete’s Perspective – Issue 17

by: Amanda Lovato

Even pro triathletes have to start somewhere. This is how I started…

I needed a goal. I was chubby, unhealthy, unhappy, and only 25 years old. Being athletic in my high school and college career, I realized I needed to try something new to help me focus on being healthy again. After a lot of consideration, I signed up for my first triathlon in February 1997.

That February, I made a commitment to compete in the St. Anthony’s Triathlon in Tampa, Florida, only two months after my “start to train” date. I did this purposely. I needed a goal that wasn’t too far in advance. But I also needed to make sure that I stayed on task with my training and my goals.

Image result for amanda lovato triathleteCoach

The first thing I did was hire a coach. I knew I needed some assistance in learning the “ropes” of triathlon. I had never swum in my life. I mean I could possibly save myself if I had a life preserver strapped on, however, I didn’t know proper technique. My coach invited me to join the masters swim program. After day one, I was hooked. I’m not sure exactly why as I look back on that fateful day. I was splashing around in a cold pool at 5:30 in the morning. I was kicked. I was yelled at. I nearly drowned. I didn’t know anything about pool etiquette. In fact, before workout that morning, I informed coach that I could swim 1500 meters in 19 minutes. I believed this because at the time my college boyfriend swam a 15:39 in the 1500 at the Olympics. In my mind, 19 minutes was equivalent to a 10-12 minute mile on the track. I was SO WRONG! Nevertheless, my coach helped me to believe that I could actually finish a triathlon.

Training

I trained so hard leading up to the race that I was very tired every single day. I celebrated my days off on Mondays! As the day of the race quickly approached, I was more nervous than ever. However, I was determined. I was determined to race as hard as I could. And I was determined to finish! Coach and I talked about everything before I left for Tampa (from Baltimore). He encouraged me to have a bike shop look over my bike before I raced. He told me what time to eat the morning of the race, as well as what to eat. He told me exactly what sort of times I should be expecting for each segment. I felt very encouraged to have this much support. As I arrived, I followed everything he told me to the “T.” However, I do wish he had told me to not eat a huge steak the night before the race. That was definitely a rookie mistake!

Swim

As the gun went off, my heart nearly stopped! But then my competitive juices took over and the feelings of being scared and nervous disappeared! I was in the mix of all of the kicking and scratching for an entire 30 seconds before everyone seemed to disappear. I was alone – swimming along for 1500 meters. I kept on encouraging myself to keep going. I could do it! It took me 36 minutes to swim the distance – I did it! Now off for the bike!

Image result for amanda lovato triathleteBike

The bike seemed to be the most effortless of all. I loved the feeling of going fast. I could really push myself! Unlike the swim, I could work really hard and feel like I was going somewhere. I was pushing as hard as I could possibly go!

Run

As I entered the second transition, I knew that I had the run in the bag! What I didn’t anticipate, however, is what my legs would feel like after getting off the bike after riding so hard. I hadn’t pushed myself to the limit on the bike like that, so when I got off I just wanted to lay down! I was so tired! Through the run I lumbered, I struggled, I walked, but I worked as hard as I could to finish. My run time (for the 10K) was 55 minutes! I was ecstatic! I had finished my very first triathlon! I was absolutely hooked!!!

I never would have thought that 11 years later I would be doing this as a professional and telling the story of how I first started. It just goes to show that if you put your mind to something and if you make goals for yourself, you can do anything! Go for your dreams!

An Athlete’s Perspective is a blog series of event and/or training experiences written firsthand by the athletes themselves. An Athlete’s Perspective is a completely unscripted and raw look into the mind and daily life of an athlete as they prepare for their next race. Readers will discover training regimens, eating tips, gear recommendations, and an uncut perspective into the lives of people like you and me.

My First Triathlon – Dead Last, Still a Winner

Experiences from your first triathlon

We put out a challenge on Rookie Tri Facebook for triathletes to submit a story about their first triathlon. The goal was to show individuals thinking about completing Rookie Triathlon as their first that they can make it happen! As with anything in life, the first time you do something doesn’t normally end of perfectly. Cindy Miller shared her story and all of its ups and downs. This won’t be your exact experience. With training and determination, you will complete your first triathlon too. Remember – whether you’re first or last, you’ll still be a triathlete when you cross the finish line on Sunday, May 5th.

An Athlete’s Perspective – Issue 16

by: Cindy Miller

I have completed five sprint triathlons. I am not an athlete but do like to push myself to try new things. This story is not meant to scare you, but to encourage you and give you a little chuckle. The triathlon I describe in this story is longer than the Rookie Triathlon. Anyone can do the Rookie Tri with a little effort and a lot of determination.

Preparation

My first triathlon was Spring Lake Sprint Triathlon at Aquarena Springs. I signed up and was doing it all by myself. My first bike was a hybrid road/mountain bike that I purchased from Walmart for $200 (mistake #1). I practiced my open water in Lake Austin. Most of my cycling was done on a stationary bike. I had already run several half marathons so the 5k was going to be a piece of cake. My sister was going to go with me for support and help me any way she could. I was extremely nervous and excited.

Here we go!

We arrived early to set up my transition station and I realized I could not wear my glasses in the water. I could not see to get from the transition point to the beginning of the swim. This was the first time my sister came in to save the day. She guided me to the swim start area and I was good to go. Again, excited and nervous I dove off the dock into the water and to my surprise there were several diver photographers there to startle me. I kept swimming and enjoying the fish and plant growth below me. The 500-meter swim was complete and I went to my transition point. I put on my glasses, dried off, put on my socks, shoes, my shirt, and walked my bike out of the transition.

The bike ride

Still full of excitement and a bit tired from the swim and transition, I started my 14-mile bike ride. It was lovely. Most of the other athletes were very kind as they passed me. Hearing things like, “on your left” or encouraging comments like  “keep it up!!” or “you got this!!” All was well until a police officer said, “Your back tire looks a little low.” He was correct. Being my first tri, I did not come prepared for a low tire (mistake #2) but that wasn’t going to stop me. I kept on going, dragging myself downhill. I watched a bus pass me and saw the volunteers get picked up right in front of me.

My sister was at the transition waiting for me to return with my bike and heard a volunteer say, “all the cyclists are back.” She went up to the volunteer and said, “wait, my sister is still out there.” She was nervous for me as they already started announcing the winners.

Not alone

I was still riding my bike and thought I was all alone, but I wasn’t. There were two SUVs behind me making sure I was safe. One came up to me and asked if I wanted to quit and I said “no” but I could use a pump. He hesitated because it was against the rules, but at this point, it was not about winning just about finishing. He pumped up my tire and I finished the ride.

I just had the run to go. The kind man that followed me in the SUV for the final three miles of my bike ride said that he needed to come with me for the run since there was no one else out there. He mentioned that he couldn’t run fast so we had a nice 3.1-mile jog.

Finale

My sister was now waiting for me to cross the finish line. Most of the triathletes were gone so the main volunteers asked my sister if the volunteers that were timing me could leave and she said it was fine. Knowing that my race time was not anyone’s concern at that point, just crossing the finish line.

I finally crossed the finish line with my jogging partner and my first triathlon was complete. My sister was there to congratulate me. If you haven’t guessed by now, I came in dead last. I was not defeated. My first triathlon was complete.  My sister and I laughed the whole ride home. I learned several things from that experience:

1)      My sister is wonderful

2)      No matter what I was safe

3)      Someone’s always going to be last (stick around to cheer that person on)

4)      Never give up!

An Athlete’s Perspective is a blog series of event and/or training experiences written firsthand by the athletes themselves. An Athlete’s Perspective is a completely unscripted and raw look into the mind and daily life of an athlete as they prepare for their next race. Readers will discover training regimens, eating tips, gear recommendations, and an uncut perspective into the lives of people like you and me.

8 Security Tips for Your Bike

Protect your precious bike with these 8 security tips

The cycling/triathlon community is relatively small. You probably know someone whose bike was stolen. Maybe you’ve had your bike stolen. The offseason is the perfect time to re-evaluate your bike security. Protect your triathlon investment as you train for Rookie Triathlon, the first tri of your life or the first tri of your season! Here are a few security tips to keep your bike out of the arms of a thief.

Bike security tips

  • Verify the serial number that is etched on the bike. Typically it is underneath the bottom bracket or on one of the chainstays. Some bike shops record the serial number at the time of purchase; consider contacting the original bike shop to verify the number.
  • Let your insurance company know about your important investment. Provide your insurer with photos to verify ownership as well as an original sales receipt and serial number. This is helpful in the event your bike is stolen. The police and your insurance company need this information to expedite the process.
  • Register your bike with the National Bike Registry (NBR). The NBR is the only true national database where bikes can be identified by police and returned to the rightful owner. Register today!

Bike lock advice

  • Never leave your bike unlocked and unattended outside ANY building – this includes your local bike shop. Unfortunately, bike theft can happen even in your backyard. You just never know who might be passing through.
  • Avoid locking your bike outside for an extended period of time. If you ride your bike to work on a consistent basis, see if your employer will allow you to bring your bike inside. If not, lock it up in a secure place that is visible to more people.
  • Invest in a quality lock if locking your bike outside is unavoidable. Avoid the thinner cable locks. Look for the beefier U-Lock style lock. In addition to the U-Lock, commuters should consider carrying a heavier cable lock so you can lock your bike to almost anything.
  • If you leave your bike in your car consider covering it with a blanket and/or keep it out of plain view as much as possible.
  • If you need to leave your bike on your bike rack for an extended period, make sure to lock it on the rack. Some racks come with an existing lock which works great. The other option is to use a heavy cable lock.

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!

New Swim Equipment, Now What?

See improvement in the water when you properly use your new swim equipment

Congrats! You just registered for Rookie Triathlon, the first triathlon of your life! Time to start training for the 300m swim. Purchasing swim equipment will help you improve in the water. Once you get all of your swim equipment, you probably have some questions about using it all. What’s a kickboard? Are you placing your buoy properly? What about your paddles? Here are some training tips that’ll help you get acclimated to your new swim equipment. We also provide some swim equipment recommendations!

Use our insight to get acclimated with your swim equipment!

Rookie Tri participant enters Decker Lake. Credit – Ed Sparks

PaddlesSwim paddles should fit within 1-2 inches of space around the edge of your fingers for maximum pulling power. Make sure to enter the water with your hand at a slight angle when swimming with paddles to reduce resistance against the paddle.

Buoy – Place the swim buoy between your thighs and try not to kick while you are pulling. The buoy will help stabilize your lower body. This allows you to rotate your hips and shoulders more effectively without the help of your kick. Pulling with just the buoy (no paddles) will help you focus on your “catch” in the water. Adding the paddles is a great way to increase your upper body strength.

FinsFins should fit snugly around your foot, but not tight. When kicking with fins, make sure to keep your legs fairly straight and use your hips to kick (without too much bend in the knee). The fins should help propel you through the water while keeping your upper body relaxed. Fins also help with ankle flexibility, which is very important in swimming.

Kickboard – The streamline kickboard helps beginner swimmers glide smoothly through the water as they develop the kick. Focus on keeping your lower body and the board on the surface of the water to reduce drag while you are kicking. Aim for small, quick kicks with your legs.

Mesh bag – Putting your swim gear in a mesh bag will help prevent lost or misplaced equipment. It will also allow your equipment to dry quickly after swim workouts.