Presented by: Austin Fit Magazine

Event Guide

May 4th, 2014

6 pieces of equipment to check before
Race morning,
page 24

Get Advice on How to TRI with confidence page 20
Rookies: Navigate like a Veteran with Course Maps page 26
Red-Hot Events Calendar
page 14

what went wrong with Jack’s first tri?everything! page 18


Photo by Ed Sparks






Time for a Bike upgrade?

Want a new bike, but don't know what to do with that old one? Have a bike you don't ride and want some money for it?

Jack & Adam’s Bicycles trade-in program.
* Not all bikes have a trade in or resale value. * You may call and have your bike pre screened by one of our evaluation specialist. * All trade in payments are in the form of store credit.

It is as easy as 1, 2, 3!
1. Bring your bike in to Jack & Adam's Bicycles. 2. We will inspect the bike while you fill out our Bicycle Trade In Evaluation Form. 3. Get your store credit. What to bring: Bicycle, current Drivers License, Credit Card* - there is no charge to you. (*We use this to protect against stolen bikes.)

Please have the following info: Bike Brand,
Bike Model, Bike Year, Original MSRP
* If you do not have this information, we can look it up.

Only at Jack & Adam’s Bicycles, 1210 Barton Springs RD, Austin, TX 78704

6 Welcome Letter 8 Event Schedule 8 Wave Starts 8 Transition Info & Bike Check In 9 How to Wear a Timing Chip 9 Our Sponsors 10 Venue Info & Parking 10 Spectators 13 Awards & Amenities 14 Calendar of Events 16 The Rules 18 “My First Tri” 20 General Advice 24 Equipment Check 24 Free Workouts 26 CoUrse Maps 27 Aid Station Info


Weather Contingency Plan
In the event of foul weather, the start time of this event may be delayed up to 1 hour. Should the weather conditions be unsafe for the swim, this event will be changed to a duathlon with distances of a 1 mile run, 11.1 mile bike, and 2 mile run. The duathlon will use the same wave starts as the triathlon. If the weather makes it too dangerous for cycling, this event will become a 2 mile run.
4 | The Rookie Tri Photo by Ed Sparks

Dear Friends:
Welcome to the 2014 Rookie Triathlon, presented by AustinFit Magazine! We’re excited to have you join us for the 11th edition of this event - the kickoff to the Jack & Adam’s Bicycles Texas Tri Series! In addition to the 300 meter swim, 11 mile bike and 2 mile run at Walter E Long Park, you’ll receive some other fun ammenities this year: a sweat wicking baseball style t-shirt, a bib number with your name on it, a free finish line photo, an awesome finisher’s medal and re-usable water bottle, ramped-up beer garden, a delicious meal, live music, give-aways, and athlete tracking. Rookies will again have their own starting groups (aka waves) and their own bib color - RED. So be sure and cheer them on as they cruise by! And speaking of cheering - your friends, fans and family can track where you are on the course this year whether they’re at the venue or around the world! It’s an exciting new feature that we’re offering and we hope you enjoy it. From all of us at High Five Events, thank you for registering and we truly hope you have a fun filled day!
Presented by: Austin Fit Magazine

Welcome to The Rookie Tri

The Rookie Tri Staff
Announcer: Logan Delaware Asst. Directors: Dan Carroll & Jack Murray Athlete Services: Richelle Criswell Bike Course: Barrett Criswell & Mark Kendall Chief Bike Mechanic: James Balentine Director of Marketing:: Stacy Keese Head of Transition: Nick Seidel Jack & Adam’s Bicycles Staff Medical Director: Dr. Martha Pyron Photographers: Liz Kreutz, Ed Sparks,Tom Marek Race Manager: Tim Stansbury Run Course: John Chung Security: Danny Hinkle Site & Supply: Mark Lindsay, Kirk Blanchard Site and Supply Manager: Tim Acala Site Team: Angie Balentine & Mark Foster Sponsorship/Community Outreach: Tina Thomas Staff Wellness: Cindy Keese & Kathy Murray Swim Course: Brad Miller & Ben Phillips Swim Start and Finish: Morgan Carroll Timing: Raul Najera, Meghan Najera USAT License: James Thomas Volunteer Coordinator: Stacy Farrugia

For more info, please visit: Comments & suggestions:

Scan the barcode above and get social with us! Don’t have a scanner on your smart phone? Search the app store for a free scanner like Mobiletag.

6 | The Rookie Tri








12 PM - 7 PM Packet Pickup & Late Registration at Jack & Adam's

FridaY, MaY 2, 2014


10 AM - 5 PM Packet Pickup & Late Registration at Jack & Adam's 1:00 PM Transition Clinic by TriZones Training

SaturdaY, MaY 3, 2014

6:00 AM 6 - 7:00 AM 7:15 AM 7:30 AM 7:40 AM 8:00 AM

SundaY, MaY 4, 2014

Transition Area Open Out of Town Packet Pickup at Walter E. Long Park Yoga Warm-Up Transition Area Closed Mandatory Pre-race Meeting Rookie Triathlon Start

Wave Starts

Please wear the swim cap provided in your race packet.

VETERANS 8:00 AM Open Wave Red Cap 8:04 AM Men 29 & Under White 8:08 AM Men 30-39 Purple Cap 8:12 AM Men 40-49 Neon Green 8:16 AM Men 50+ Yellow Cap 8:20 AM Women 29 & Under Red 8:24 AM Women 30-39 White Cap 8:28 AM Women 40-49 Purple Cap 8:32 AM Women 50+ Royal Cap

ROOKIES 8:36 AM M 24 & Under Neon Green 8:38 AM M 25-29 Red Cap 8:40 AM M 30-34 White Cap 8:42 AM M 35-39 Purple Cap 8:44 AM M 40-44 Yellow Cap 8:46 AM M 45-49 Royal Cap 8:48 AM M 50 + Silver Cap 8:50 AM W 24 & Under White Cap 8:52 AM W 25-29 (Last Names A-L) Red 8:54 AM W 25-29 (Last Names M-Z) Neon Green 8:56 AM W 30-34 Yellow Cap 8:58 AM W 35-39 Royal Cap 9:00 AM W 40-44 Silver Cap 9:02 AM W 45-49 Purple Cap 9:04 AM W 50+ Red Cap

Bike Check In / Check Out

Bike Check In will only occur on the morning of the event. To enter the transition area each athlete must have (1) their race number affixed to their bike and helmet; (2) their athlete wristband on their wrist; and (3) and they must be body marked. Body Marking will take place at the swim entrance to transition.

Transition Area Information

Transition racks will be ordered by swim wave. Participants may rack anywhere on the racks assigned to their wave. Bikes will not be allowed out of Transition until the final cyclist has completed the bike course. It is expected that this will be around 10 AM. Participants will be allowed back into Transition after they finish, but bikes may not be removed from the racks. Please be courteous to your fellow participants while in transition during the race.

8 | The Rookie Tri

Presenting Sponsors

Official Partners

Event Partners

Media Partners

Parking is available at Walter E. Long Park for everyone arriving before 7:30 AM. Decker Lake Rd will close at 7:30 AM, and there is no parking available onsite for any vehicles arriving after 7:30 AM. There is first come first serve parking along Blue Bluff Rd. (south of the park) if you arrive late. Spots are very limited.

Spectators are welcome to roam the site and cheer on their friends and family members. There are very few places that spectators will not be allowed, the transition area being one of them. Please do not challenge volunteers or jump fences. The volunteers are there to help ensure the safety of the athletes. Spectators are welcome to help themselves to water. Some of our partners will also be giving away free samples. Official race food and drink is for the athletes and volunteers only.
10 | The Rookie Tri

Join the J&A Club and get 15% off all High Five Event triathlons like the Rookie! and that’s just the beginning...

Endurance Sports Magazine for Women



Electronic subscription available at NO charge. Print subscription available for $3.50 per issue. Visit for details.



Everyone who crosses the line will receive an aweseome finisher’s medal. Separate awards will be presented to the top 3 male and female in each age group, in both the Rookies and Veterans divisions, starting at 19 & Under and going to 75+ in 5 year increments. The top 10 men and women in the open division will receive an award.

It is a goal for each event that we leave the venue in a better condition than when we arrived. High Five Events and Jack & Adam’s Bicycles have put in place the following programs to keep the venues we use clean: • Bottled water has been replaced with reusable bike bottles and easy water filling stations. • Recycling receptacles are located next to each trash receptacle. • A waste crew is on duty for the full duration of the event to ensure the maximum amount of recycling. • The entire course is cleaned of trash after the event, even if the trash was there before the event. • Registration for participants and volunteers is 100% online. • Post event food and beverage options reduce waste and maximize recycling.

Reduce, Reuse, Recycle!

Awards & Amenities


The finish line party is open to all participants and spectators. Participants will receive free food including fruit, chips, cookies and pretzels plus drinks, including BEER from New Belgium! Other treats, like ice cream, will also be free to participants. Stick around to listen to live music from Dos Gatos! Plus, get ready to catch some swag when we toss out great door prizes at the conclusion of the event.

Get Live Athlete Updates
How Does It Work?

You can receive updates from athletes as they cross points on the course and have those updates sent to Facebook, Twitter or mobile phones. Set up or sign in to your ChronoTrack Live Account. Search for Athletes for whom you would like to receive updates. Select how you would like to receive those updates. Get updates here:

Amenities in your race packet

Each participant will receive a baseball style shirt, reusable bag, timing chip & strap, bib number, helmet number, bike number, and swim cap. At the finish line, each participant will be presented with a finisher medal and souvenir bike bottle. Bib & Bike Numbers The large number included in your participant bag is worn after the swim and can be used with a race belt or pinned onto the front of your shirt. The sticker sheet contains stickers for your bike frame and helmet.
Place Helmet Number on front of helmet. >>>>>>>

Place Bike Number over top of the top tube. >>>>>

Bib Number

Wear this on the front of your running shirt.

Latex Swim Cap Please wear the cap provided; it corresponds to your swim wave and serves as part of the event safety plan.

x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x

Reusable Bag Baseball-Style Tee Shirt

Timing Chip & Strap Chip is attached to velcro ankle strap & secured to your ankle at all times during the tri. A volunteer will remove it after you cross the line.

Safety Pins (not included in bag) May be used to secure your race number onto your shirt. They can be picked up at packet pickup.

Wristband Gets you into transition & is used to get food & beer at the after party. Yellow is for those over 21 Red is for under 21.

Skeese Greets IronGirl Tri, June 8th


Join us June 8th at the only women’s tri in Austin! There’s nothing like the camaraderie and support of a women’s only event. Swim, bike and run next to your peers and accomplish something wonderful together. This course is perfect for beginners and seasoned athletes alike. All participants receive a personalized race bib, custom finisher necklace, women’s cut tech shirts, reusable event bag and custom water bottle. Not to mention the after party, stocked with food, beer, complimentary massages and more.

Couples Tri, July 13th

This triathlon is one of the most unique of the season and it's definitely one you will not want to miss. In the Couples Tri, each competitor races individually, but their scores are combined with a chosen partner. Don't be misled by the title of the event; “couples” can be friends, family members or even complete strangers - not just a significant other. You can even race individually if you want! Just like the Rookie Tri, Couples is held in Walter E. Long park. Participants will finish an 800 meter swim in Decker lake, an 11.1 mile bike around the lake that is completely closed to traffic, and an awesome run held entirely within the park. This sprint-distance triathlon is also a perfect goal to build your endurance after the Rookie Tri!

Jack’s Generic Tri, August 3rd

Do you want to recapture that simple, thrilling feeling brought on by participating in a great triathlon? Then Jack's Generic Tri is for you. Inspired by a time when triathlons were not planned around sponsorship, location or prestige but the joy of racing that you, the everyday triathlete, feel when participating in a safe, well-organized and, most of all, fun event. After 10 years at the same location, Jack’s Generic is moving to Lake Pflugerville. This year it will host both a Sprint Tri and Intermediate Distance Tri. Register Today!
14 | The Rookie Tri

TriRock Austin, Sept 1st

If you are looking for an exciting way to end your summer, then look no further than TriRock Austin. Swim in Lady Bird Lake with thousands of people cheering you on, bike on the most historic street in Texas, Congress Ave, with views of the state capitol, and run through Austin’s most beloved parks. TriRock Austin has an Olympic distance event and a Sprint distance that is ideal for beginners. Live music at the finish line with great food and beer to make for a fun after-party! Race amenities include a tech tee, water bottle and a custom finisher medal. Come join one of America’s most active cities in an event you’ll never forget.


Kerrville Triathlon Festival, Sept 27-28th

Come swim, bike and run on the most scenic course in the state. In the heart of the Texas Hill Country, Kerrville is a true triathlon destination. Choose from sprint, quarter and half distance events during the two-day festival. Each course features a swim in the scenic Guadalupe river, a looped bike course through downtown Kerrville and the surrounding Texas Hill Country, and a circuit run course with a finish on “the Star” in the heart of downtown. Come spend a beautiful autumn weekend and be part an event that is becoming a triathlete favorite. Race amenities include a long sleeve tech tee, tech hat, water bottle, and a custom finisher medal, plus great post race party.

Pure Austin Splash & Dash Series

This 6 event swim-run series held April through September at Pure Austin Quarry Lake is the ultimate mid week workout. Held once a month on Tuesday nights (5/20, 6/17, 7/15, 8/19, 9/16), the event is a 750 meter open water swim followed by a 3 Km run. A no hassle race for $15 and dinner is included! Don’t wait to sign up. Every Splashn-Dash for the last 3 years has sold out in advance.

1. Helmets: Only helmets approved by the US Consumer Product Safety Commission (CPSC) may be used in USAT sanctioned events. Helmets must be worn at all times while on your bike. This means before, during, and after the event. Penalty: Disqualification 2. Chin Straps: Chin straps must be buckled at all times when on a bicycle. DO NOT unbuckle your chin strap unless you are off your bicycle. Penalty: Disqualification on the course; Variable time penalty in transition area only. 3. Outside Assistance: No assistance other than that offered by race and medical officials may be used. Triathlons and duathlons are individual tests of fitness. Penalty: Variable time penalty 4. Transition Area: All equipment must be placed in the properly designated and individually assigned bike corral. The wheel of the bicycle must be down on the side of the assigned space. All participants must return their bicycles to an upright position in their designated bicycle corral. No person shall interfere with another participant’s equipment or impede the progress of another participant. All bar ends must be solidly plugged. No participant shall bring ANY glass containers into the transition area. Penalty: Variable time penalty 5. Drafting: Keep at least three bike lengths of clear space between you and the cyclist in front. If you move into the zone, you must pass within 15 seconds. Position--keep to the right hand side of the lane of travel unless passing. Blocking-riding on the left side of the lane without passing anyone and interfering with other cyclists attempting to pass. Overtaken--once passed, you must immediately exit the draft zone from the rear, before attempting to pass again. Penalty: Variable time penalty 6. Course: All competitors are required to follow the prescribed course and to stay within all coned lanes. Cutting the course is an obvious violation and going outside the course is a safety issue. Cyclists shall not cross a solid yellow center line for ANY reason. Cyclists must obey all applicable traffic laws at all times. Penalty: Referee’s discretion 7. Unsportsmanlike-Like Conduct: Foul, harsh, argumentative or abusive language or other unsportsmanlike conduct directed at race officials, USA Triathlon officials, volunteers, spectators or fellow athletes is forbidden. Penalty: Disqualification 8. Headphones: Headphones, headsets, walkmans, iPods, mp3 players, or personal audio devices, etc. are not to be carried or worn at any time during the race. Penalty: Variable time penalty 9. Abandonment: All personal equipment and belongings taken out onto the course must stay on the athlete the entire time. No garbage, clothing, etc. shall be thrown on the course. Penalty: Variable time penalty 10. Race numbers: All athletes are required to wear race numbers at all times during the bike and run. Numbers must face the front and be clearly visible at all times. Numbers may not be cut or folded or altered in any way. DO NOT transfer your number to any other athlete or take a number from an athlete that is not competing. Penalty: Variable time penalty for missing or altered number. Disqualification and one year suspension from membership in USAT for transferring a number without race director permission. 11. Wetsuits: Each age group participant shall be permitted to wear a wetsuit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees but less than 84 degrees Fahrenheit, age group participants may wear a wetsuit at their own discretion, provided, however that participants who wears a wetsuit within such temperature range shall not be eligible for prizes or awards. Above 84 degrees, wetsuits are prohibited. For a complete list of USAT rules, please refer to the most up to date version at: events/rules.aspx

16 | The Rookie Tri

❖ Locations Throughout Austin and Cedar Park. ❖ Quick recovery times with Active Release Technique and physical therapy.

Just call 512-467-1100 or email to schedule at any of our locations.

Free injury evaluation for all Texas Tri Series participants!

Memories G o a l s

A c h i e v e

Friends & Family

What does your photo album look like?
Triathlon Swimming

Cycling Running

Austin’s Original Austin’s Toughest Be a Part of Something Special Training Events Individual Training

My First Tri

by Jack Murray, Owner of Jack & Adam’s Bicycles Almost every day customers visit our shop seeking advice on participating in their first triathlon. When I have the opportunity to help someone in this situation, I share with them the story of my first tri in hopes of helping them feel more comfortable about their endeavor. It was the summer of 1994. The event was the Victoria Splash & Dash in Victoria, Texas. I had trained for a few weeks and was sure I was in peak condition for an easy victory. I was, after all, fresh off a 1600 meter run victory and bronze in the 3200 at the Texas State Championship Relays. How hard could a little tri be? I thought I knew all there was to know about swimming, biking, and running. Turns out - I knew nothing! The morning started with me loading my bike into the trunk of my mom's car and driving with her and my sister to the event one hour away. I arrived around 6 AM for an 8 AM start. This was before on-line registration, so I registered for the event that morning and picked up my packet. As people started to arrive, I noticed the differences between my rusty old mountain bike and some of their $2000 race machines. My confidence, however, was not crushed; I was still sure I could win. After racking my bike, I headed over to the pool area where everyone was warming up. As I got closer, I noticed everyone was wearing tight swimsuits and goggles. I was sure, however, that my baggy Umbro "soccer shorts" and lack of goggles was the best way to go. My plan was simple - go as fast as I could for as long as I could. They were letting swimmers go every 5 seconds and we had to snake up and down the pool for a total of 300 meters. I patiently waited in line until 5,4,3,2,1 go, I was off. I swam as fast as I could to the other side and then back again. 50 meters down 250 to go. By 150 my arms started to hurt and my eyes were stinging from the chlorine. By 200 I was kicking off the bottom every few strokes and swimming with my eyes closed, by 250 I was just trying to get out of the water alive, and without my shorts falling off. After the swim, I was sure I was still in good position to hold my own on the bike. I grab my bike out of transition and head out on to the 12 mile course. As I start to ride I realize I am not catching anyone. The rusty, old mountain bike that I borrowed from my high school track coach was not the stallion I thought it was. Riding around the block a few times for training was probably not the riding that all these people were doing. The fact that my bike could not shift was more trouble than I thought it would be. And looking back, my saddle was also about 5 to 7 inches to low. Towards the end of the 18 | The Rookie Tri

ride I was being passed by a 10 year old girl and her mom; it was then that I started to feel my big victory slipping away. Still I was determined to blaze through transition and light up the run. Transition to the run was probably my most memorable moment. As I speed to the transition area, volunteers are yelling at me to dismount my bike. As I go to lift my feet off the pedals, I forget that they are hooked in by cages. The combination of speed and my feet getting caught was enough to send me crashing like a bowling ball into a bike rack with about 6 bikes on it. The volunteers quickly help me up and as I throw my bike in the grass next to a picnic table (the rack was down), I remember thinking how much fun I was having. The whole day was something I had never experienced before. It took about a mile into the run before I got my legs out of bike riding mode. I had no idea how riding a bike would effect legs on the run. As I rounded the final stretch I saw all these happy people cheering for me, eating, drinking, and just having a good time. I talked to people for about an hour. I met a guy my age that had been doing triathlons for years. I met some members of the Corpus Christi tri club and was invited to their next meeting. I signed up for their monthly newsletter. In short - I was hooked. It was nothing I thought it would be. It was fun and I discovered a whole different type of people that did not exist in my 5000 person hometown. Through the years of collegiate running, duathlons, sprint tri's, half Ironman events, Ironman events, and working in the shop, my first tri memory will forever help me keep our sport in perspective. It is not about where you finish, what type of bike you have, what you do for a living, where you are from or where you are going. It is about having fun and that is it. You can have many goals in our sport without forgetting this key element. I am constantly reminded of this by some of the greatest in the sport like Michael Lovato and James Bonney. If you ask either of them why they have dedicated and built their lives around this sport, they will tell you the same.


everyone! Our heated, 25-yard, eight-lane swimming pool is the ideal spot to beat the heat during the summer and keep in shape during the winter, and our experienced fitness staff will help prepare you to meet all of your training goals.

at JCC Austin

iTri Youth Triathlon

Juniors: Ages 7-10; Seniors: Ages 11-15
Whether you’re a beginner or a seasoned young triathlete, this USAT sanctioned event is for you! All participants receive medals and the top 3 finishers in each division are awarded trophies.

Piranhas Swim Team
Our team is back and bigger and better than before! Register now for year-round swimming opportunities for ages 6-16. Summer Team starts April 28, with an early morning and afternoon practice schedule.

Masters Swim
Named Best Swimmer by Austin Fit Magazine, Coach Andrea Fisher is a former national record holder, All American, NCAA Division 1 individual and team national champion and USA National Swim Team member with over 25 years coaching experience. She, along with an amazing group of assistant coaches, offers a fully-rounded swim program that guarantees success, with multiple practice options and workouts six days a week, incorporating stroke techniques, periodization, structured pool workouts and open water swim techniques.

For more details, e-mail
JCC Austin, 7300 Hart Lane (In Northwest Austin off Far West Blvd.)

Here is a logical progression that you may want to go through the night before and morning of The Rookie:


1) Arrive Early and get ready to have a lot of fun! Plan to be in transition 1hr before race start. Mental stress can make your first tri morning seem hectic. Take a minute to take it all in and realize that you are winning just by showing up! 2) Set up a mock transition area the night before at home. Put everything out as you plan to race morning. Practice putting on your shoes and helmet, and then switching to running shoes and running hat. Check off the equipment checklist on page 20 of the Event Guide. 3) Attach all the numbers to proper equipment including bike, helmet, and race belt. Proper placement can be seen on page 11 of this guide. The number must be worn for the entirety of the run and you must finish the race with the number on the front of your body. 4) Leave your house in the morning wearing what you are going to race in, INCLUDING your timing chip on your ankle. Didn’t have a timing chip in your packet or realized you left it at home- don’t worry you can pick up a replacement one on race morning. 5) Make sure that all your numbers are matching: timing chip, bike, helmet, race belt, and body marking. This is for your safety and so that you can easily find all your awesome race pictures after the event. Your USAT race age goes on the back of your right calf and is based on the year you were born not the exact date- so anyone born in 1974 is 40. 6) After body marking, head straight into transition and claim a nice spot since you are there extra early. Be kind to your other athletes and keep your transition area small and directly underneath where your bike is. 7) There should be enough room for at least 6 bikes per rack. You can “rack” your bike by either hooking the seat over the railing or by hooking the handlebars over the railing. If
20 | The Rookie Tri

you have not inflated your tires already take your bike to the mechanics tent or use your own pump. Now that you know where and how your bike is going to be - set up your area. It is nice to have a small towel to put down. Since you practiced the night before this should be a piece of cake! 1) Remember to make sure that your bike and running shoes are open with loose laces for easy on/off. Put your sunglasses in your helmet so that you grab them before putting on the helmet and don’t accidentally try and leave transition without either. If you want some on the bike course make sure and have a water bottle filled on your bike. 2) As you leave transition count how many bike racks away from the entrance you are. When it is all filled with bikes it can sometimes be like finding a needle in a haystack. Take your goggles and your swim cap with you if you are going to walk around. 3) Use the bathroom early if you can. The lines will get longer nearer to race start. 4) Familiarize yourself with the flow of the race site. Visit swim start and finish and make sure understand how to get from swim exit to transition. Do a warm up walk/ run of the run finish. Get an idea of a landmark that lets you know you are near the finish line. This will be a great boost and make you more comfortable when you are in the home stretch. (Continued on pg. 23)

Proud national supporter

Deep in the heart of Texas is Austin’s own Life Time Tri CapTex triathlon. Everyone from top-ranked professionals to first-time triathletes can choose from Sprint, Olympic or First Tri distances with divisions for students, military and first responders. Register today.
Olympic Distance 1.5K swim / 40K bike / 10K run Sprint Distance 750M swim / 20K bike / 5K run First Tri Distance 400M swim / 10K bike / 5K run

C A P T E X T R I . C O M

©2014 LIFE TIME FITNESS, INC. All rights reserved. EVMG4435


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(Continued from page 20) 5) After the swim you will enter transition at one end and leave at the other. This process is reversed for the second transition when you return from the bike. That is, the bike starts and finishes at the same side and the run goes out where the swim came in. 6) If you do nothing else to familiarize with the race set up, get to the swim start early!! There will be an announcement of when the water is open for warm-up swim. Take advantage of this opportunity to get a feel for the water. If this is your first open water race take an extra moment to get comfortable with not beings able to see the bottom but don’t worry no one else can either. 7) If you don’t like swimming in the group or are not a strong swimmer place yourself on the the outside edge and towards the back of the swim group. Placing yourself ahead of faster swimmers will only mean that they will have to swim around you, which can be stressful when you are trying to focus on other things like sighting. Not sure? Talk to others with the same swim cap color and ask, you will meet new friends and will have an idea of where to be in the pack. 8) What should you do if you have a moment of panic in the water? Try switching the style of swimming. Maybe doggy paddle or breast stroke till you have your bearings again. If you feel that you cannot continue the race there are lifeguards in kayaks that call pull you from the water. You do not need a wetsuit to race. We will take the water temp on race morning and announce if wetsuits are legal. Check USAT rules for more info.

23 | The Rookie Tri

Photo by Ed Sparks

Have a system that you can use at all triathlons. It is recommended that you start with the equipment that you will use first and work through to the equipment that you will use last.


1. Goggles: Make sure you have used them recently and that the eye seals have not perished and leak water. Check that the strap and nose piece aren’t brittle and are securely attached. Make sure the lenses aren’t scratched. If your goggles have any of these issues, consider replacing them and bringing them as back-ups to your new ones. 2. Wetsuit: Check for potential tears and frayed seams. Look for holes and cuts; these can be patched and glued to prevent water entering the suit. Jack & Adam’s can help you decide if the suit can be repaired. Wetsuits aren’t required, so don’t worry if you don’t have one. 3. Bike: Make sure that the bike frame has no cracks, the wheels are not bent, and that all components are in working condition including brakes and shifters. If you do not know how to check for these things, don’t worry - just call ahead to your local bike store and ask them to safety check it. This can also be a great opportunity to learn how to check the bike yourself. On race morning, make sure tires are inflated properly. 4. Helmet: The plastic shell needs to be firmly affixed to the foam and the strap should not be frayed. There should be no cracks or dents as these will likely not pass inspection when checking into transition. It should fit snugly around your head. The general rule for the chin strap is within two fingers spaces from the chin. 5. Cycling Shoes & Pedals: Make sure that the cleat is firmly attached to the bottom of the shoe. Replace cleat if it is worn down and may inhibit safe clipping in. Check and make sure pedals are firmly attached to the crank. 6: Running Shoes: Look to see that they are not worn out of alignment or that the midsole is crushed. Cut down or replace any long or frayed shoe laces. If using elastic laces make sure that have not lost elasticity and that any plastic is still in good working condition.

Free Workouts @ J & A’s

Keep going with your fitness goals! Join Jack & Adam’s for free workouts all year long! Check out the schedule: MON & Wed @ 5:30 PM: 1 hr CORE THU @ 6:30 PM: Go Mitch Go Foundation leads 60 Min Bike Trainer Workout! SUN @ 8:30 AM: SHOP Ride 30-50 mile group @ 17 to 20 mph. PLUS a 20 mile beginner, no drop ride. Mostly flat with some rolling hills and regrouping points.
24 | The Rookie Tri

The World is Moving to Austin

Contact Ben to learn more about the "Turnquist Advantage"




Aid stations will be stocked with water and electrolyte drink. There will be an aid station at the entrance to the Transition Area that may be used before the swim and before and after the bike. There will not be any aid stations on the bike course. There will be at least 2 aid stations on the run course. It is against USA Triathlon rules to discard trash at any point on the course besides an aid station.
27 | The Rookie Tri