The Rookie Tri Training Tips
Training tips for the 2016 Rookie Triathlon, to be held on 5/1/2016.
The Rookie Tri, Rookie Tri, High Five Events, triathlon, Austin, training tips, swim, bike, run
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The Rookie Tri Training Tips

The Rookie Tri Training Tips

The Rookie Tri Training Tips

The Rookie Tri will be here before we know it! On May 1st, participants will gather at Walter E. Long Park in Austin, Texas, and take part in an event designed for someone looking to complete their first triathlon or a seasoned veteran looking to improve their time. The Finish Line Festival is a place to celebrate your accomplishments with photos, food, drinks, vendors, and more!

Are you ready? Have you started training? If your answer is “Yes” then we’ll see you on 5/1!

Haven’t started training? Don’t worry; it’s not too late to start! Not only is it not too late to start training, but we’ve got some training tips to get you started. Don’t forget: register today – the next price increase is April 5th.

  • Tip #1 – Grab a friend!
    • Training is easier when you hold one another accountable. Plus, it’ll be more fun.
  • Tip #2 – Swim
    •  You know that pool you drive by every day? Stop and see if they have time set aside for lap swimming. Don’t forget to bring a towel!
    • Your first goal – swim four lengths (roughly 100m) at least once a week. Take a break in between each lap. Focus on being relaxed and taking your time.
    • Next, you want to build your endurance. Reduce the amount of rest time and add two lengths (50m) each week until you feel good completing 12 lengths (300m). Do more if you want!
  • Tip #3 – Bike
    • Dust off your bike; yeah, the one with two wheels. Go for a ride through your neighborhood or on your local bike path.
    • Your first goal – ride at a decent speed for 30 minutes at least once a week, adjust accordingly.
    • Next, you want to build your endurance. Add a minute or two to every bike ride until you can comfortably ride at a decent speed for roughly 60 minutes. You can ride for more than 60 minutes if you want! What’s your training partner doing?
  • Tip #4 – Run
    • Remember those running shoes buried in your closet? You’ll need those. What you won’t need is the pool or your bike.
    • Your first goal – get yourself out the door. Find a nice route in your neighborhood or run around Lady Bird Lake! Start out with a run/walk for 15 minutes at least once a week. If you get tired while running, walk for a minute, then start running again. Keep moving.
    • Next, you guessed it, you want to build your endurance. Add the amount of time spent running and decrease the time spent walking. Your end goal should be to run for 20 minutes without stopping.
  • Tip #5 – I WANT MORE! (optional)
    • If three workouts a week doesn’t quiet your appetite, then repeat one of the workouts and total four workouts a week. Alternate the fourth workout every week.
  • Tip #6 – Cross-training (optional)
    • While training for anything, the best thing you can do is work your muscles in different ways.Try going for a run on the trails on the Greenbelt, take a Pilates class, shoot hoops with your friends, workout at your local gym, or play baseball with your kids!
  • Tip #7 – Come for the challenge, stay for the fun! Triathlons will test your limits. Pushing yourself is part of the challenge. Just remember – you’ll be with other participants doing the same thing. Show up, give it your best, and have fun!

Here is a sample workout to help you organize your training for the week.

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