Open water swimming offers a unique thrill, combining the beauty of nature with the challenge of the unknown. Whether you’re diving into a serene lake, a rolling river, or the unpredictable ocean. For those used to the steady rhythm of a pool, the open water can seem a little intimidating. But with the right training and mindset, you can transform those nerves into excitement. Here’s how to get ready for your open water adventure.

1. Get Comfortable with the Unknown

In the pool, everything is predictable—the temperature, the clarity, and those ever-present lane lines. Open water, on the other hand, is full of surprises: varying water temperatures, waves, currents, and the mysterious depths below. Start by familiarizing yourself with these new elements. If possible, find a local lake or beach where you can practice. Start with short swims to get used to the feel of the water and build from there.

2. Practice Sighting

One of the biggest differences between pool and open water swimming is the lack of visual markers. In the open water, you won’t have a wall to tell you when to turn, so you’ll need to learn how to “sight.” This means periodically lifting your head to spot a landmark or buoy that guides your direction. Practice this in the pool by incorporating sighting every few strokes. Remember to keep it smooth—lifting your head too high can throw off your body position and tire you out faster.

3. Work on Your Breathing

Breathing in open water can be tricky. Waves, other swimmers, and nerves can disrupt your rhythm. Practice bilateral breathing (breathing on both sides) so you’re comfortable no matter which way the wind—or waves—are blowing. This skill will also help you avoid getting a mouthful of water during the race.

4. Start Easy and Relax

When you first enter the water, take a moment to acclimate. Begin your swim at a comfortable pace, allowing your body to adjust to the conditions. Stay calm, focus on your breathing, and gradually increase your effort as you find your rhythm. Starting easy helps you conserve energy and build confidence as you settle into the swim.

5. Simulate Race Day

Nothing beats race day experience, but you can come close with a little preparation. In your final weeks of training, try to mimic the conditions you’ll face on race day. This includes practicing in the same type of water (lake, river, ocean), at the same time of day, and even wearing the gear you plan to race in. This will help you adjust to any potential challenges and build your confidence.

6. Prepare Mentally

Open water swimming is as much a mental challenge as it is a physical one. Visualize the course, anticipate the feel of the water, and mentally rehearse how you’ll handle any challenges. The more you prepare your mind, the more resilient you’ll be on race day.

7. Fuel and Hydrate Properly

Don’t forget that open water swimming can be more taxing than a pool swim, especially in colder water. Make sure you’re well-fueled and hydrated before you hit the water. Practice taking in nutrition during longer swims so your body is used to it.

8. Have Fun

Last but not least, enjoy the experience! Open water swimming offers a sense of freedom and connection with nature that you just can’t get in a pool. Embrace the adventure, and remember why you started swimming in the first place.

Whether you’re gearing up for your first open water swim or aiming to improve your skills, these tips will set you on the right path. And if you’re planning to participate in the CapTex Tri, following these steps will ensure you’re ready to make a splash and conquer the waves!

The indoor trainer can be a lifesaver when weather, time constraints, or other factors keep you from hitting the road. But let’s face it—staring at the same four walls can get monotonous, and maintaining motivation can be a challenge. Don’t let that saddle time turn into a chore! With a little creativity and the right mindset, you can make your indoor rides not just bearable, but actually enjoyable. Here’s how to stay motivated on the indoor trainer.

1. Set Clear Goals

Having specific goals can transform a dull session into a purposeful workout. Whether you’re aiming to build endurance, improve your speed, or just get through a certain amount of time on the bike, setting clear objectives gives your ride direction. Break your session into segments—like 10-minute intervals—and focus on hitting each target. Celebrate small wins along the way to keep your energy up.

2. Mix Up Your Workouts

Variety is the spice of life, and that goes for indoor training too. Don’t fall into the trap of doing the same workout every time. Mix it up with different types of sessions—intervals, tempo rides, endurance spins, or even some high-intensity sprints. Incorporate different training programs or apps that offer structured workouts to keep things fresh. You’ll stay engaged, and your body will benefit from the variety.

3. Use Entertainment to Your Advantage

Distraction can be a powerful motivator. Use your indoor sessions as an opportunity to catch up on your favorite TV shows, watch movies, or listen to podcasts. Music is another great way to keep your energy high—create a playlist that matches the intensity of your ride. For an extra boost, sync your intervals with the beat of your favorite tunes.

4. Track Your Progress

Tracking your progress can give you a tangible sense of achievement. Use a cycling app or a fitness tracker to monitor your performance—distance, speed, power output, and calories burned. Seeing improvement over time can be incredibly motivating. Set milestones, and reward yourself when you hit them, whether it’s with a new piece of gear or just the satisfaction of knowing you’re getting stronger.

5. Create a Motivating Environment

Your training space plays a big role in your motivation. Set up a dedicated area for your indoor trainer, free from distractions and clutter. Keep it well-ventilated, and consider adding a fan to simulate the wind you’d feel on the road. Surround yourself with motivational posters, or even a vision board with your cycling goals. A clean, inspiring environment can make all the difference.

6. Stay Accountable

Accountability is key to staying motivated. Share your goals with a friend, join an online cycling group, or sign up for a virtual challenge. Knowing that others are aware of your commitment can give you that extra push to stay consistent. Better yet, find a training buddy who can join you on virtual rides—having someone to share the experience with can make even the toughest sessions enjoyable.

7. Focus on the Bigger Picture

Finally, remember why you’re putting in the work. Whether you’re training for a race, improving your fitness, or simply maintaining your health, keep the bigger picture in mind. Every session on the indoor trainer is a step toward your larger goals. On those days when motivation is lacking, remind yourself of what you’re working toward, and use that to fuel your ride.

Indoor training doesn’t have to be a grind. With these strategies, you can keep your sessions exciting and stay motivated all season long. And if you’re preparing for an upcoming event like the CapTex Tri, remember that every pedal stroke indoors is bringing you closer to crushing it on race day!

Welcome to the world of swimming, where the water is your playground and every stroke feels effortless! At CapTex Tri, we’re here to help you dive into freestyle swimming with confidence. Whether you’re training for a triathlon or just want to improve, this guide will make it fun and rewarding.

Why Freestyle?

Freestyle is the most efficient stroke, allowing swimmers to cover long distances with minimal energy expenditure. This efficiency is especially crucial in triathlons where conserving energy for cycling and running is essential.

Gear Up

Before you hit the water, make sure you have the essentials:

• Swim Cap: Keeps hair out of your face and reduces drag.
• Goggles: Protect your eyes and help you see clearly underwater.
• Swimwear: Opt for a comfortable and snug fit to glide through the water effortlessly.

Perfect Your Technique

1. Body Position: Maintaining a streamlined body position is crucial for efficient swimming. Your body should be horizontal and parallel to the water’s surface. Keep your head in line with your spine, looking down at the bottom of the pool. This helps reduce drag and allows for smooth, efficient movement.

2. Breathing: Breathing is one of the trickiest parts of freestyle swimming for beginners. Practice rhythmic breathing by turning your head to the side, not lifting it out of the water. Inhale quickly through your mouth and exhale steadily through your nose or mouth while your face is in the water. Once you have mastered breathing on one side, you can switch to bilateral breathing (breathing on both sides) to help maintain balance and symmetry in your stroke.

3. Arm Movement: The arm stroke in freestyle swimming can be divided into three phases: the catch, the pull, and the recovery.

• Catch: Extend your arm forward and slightly downward, with your fingers pointed downward. Your hand should enter the water fingertips first, slicing through smoothly.
• Pull: Pull your hand down and back, bending your elbow and keeping it higher than your hand. This phase provides most of your propulsion.
• Recovery: Once your hand passes your hip, lift your elbow out of the water, keeping your hand relaxed. Your hand should re-enter the water in front of your shoulder, ready for the next catch.

4. Kick: A steady, rhythmic flutter kick helps to balance your body and provide additional propulsion. Keep your legs straight with a slight bend in the knees. The kick should originate from your hips, not your knees, with relaxed ankles and pointed toes. Avoid excessive kicking, as it can lead to fatigue.

Practice Makes Perfect

Common Mistakes to Avoid

1. Overreaching: Avoid extending your arms too far during the catch phase, as this can cause shoulder strain and decrease efficiency. Keep your strokes controlled and within a comfortable range of motion.

2. Crossing Over: Ensure your hands enter the water in line with your shoulders. Crossing your arms over the centerline of your body can lead to imbalance and inefficient strokes.

3. Poor Head Position: Lifting your head too high can cause your hips to drop, creating drag. Keep your head in a neutral position, with your eyes looking down.

4. Holding Your Breath: Remember to exhale while your face is in the water. Holding your breath can lead to tension and disrupt your rhythm.

Two Specific Drills to Improve Freestyle Swimming

1. Catch-Up Drill: This drill helps improve your stroke timing and hand entry.

• Swim with your arms extended in front of you.
• Start your stroke with one arm while the other remains extended.
• Only begin the stroke with the second arm once the first arm has completed its stroke and is extended again.
• Focus on smooth and controlled movements.

2. Single Arm Drill: This drill isolates each arm to enhance your technique and strength.

• Swim using only one arm while the other remains by your side.
• Focus on the correct arm movement, from the catch phase to the recovery.
• Alternate arms every 25 meters or a similar distance.

All-Natural Alkaline Water Company Committed to Hydrate Triathletes at Austin’s Premier Triathlon

The Ascension Seton CapTex Tri, owned and produced by High Five Events, is excited to welcome back evamor®, the all-natural alkaline artesian water brand, for the third consecutive year as the Official Water sponsor. The company will continue to provide water to all finishers at the finish line as well as keep staff and volunteers hydrated throughout the event. In addition, the public will have a chance to try their water at the Health and Fitness expo. The CapTex Tri is set to take place on Memorial Day, May 27, 2024, in the heart of downtown Austin, Texas.

Heather Woods-Menendez, evamor® vice president of marketing, expressed enthusiasm about the initiative, stating, “Our goal at evamor® is to promote wellness through proper hydration and positive experiences. This partnership with CapTex Tri allows us to engage directly with a community that values health and wellness, and we are thrilled to be a part of their journey once again.”

evamor® is alkaline by nature from a rare alkaline aquifer. Their alkalinity is untouched until opened to take a sip. In addition to the finish line, they will be taking part in the Health and Wellness expo, that is open to the public, on May 26 at Palmer Events Center. evamor® will be offering samples of their premium alkaline water. They will also host a unique photo opportunity designed to capture participants’ smiles and encourage them to embrace the positive in every moment, reflecting the spirit of CapTex Tri.

“We are delighted to continue our partnership with evamor®, whose commitment to health and hydration is unparalleled,” said Megan Frausto, partnership manager of High Five Events. “Their presence not only at the finish line but throughout the event weekend enhances the experience for everyone involved, from athletes to our valued staff and volunteers.”

For over 30 years, the CapTex Tri continues to be renowned for its status as the premier triathlon in Austin, Texas the music capital of the world. Triathletes will start their journey with a refreshing swim in Lady Bird Lake, then hop on their bike and ride straight into the heart of the city, with the Texas Capitol as their backdrop. And finally, it’s time to lace up those running shoes for a picturesque run through Butler Park before the big finish line and party at Auditorium Shores. The event offers rookie, sprint, and olympic distances with options of aqua bike and relays. Interested participants can complete their registration through the official website.

About High Five Events:  High Five Events is the parent company of the Austin Marathon, Half Marathon & 5k, 3M Half Marathon, CapTex Triathlon and Kerrville Triathlon Festival. With over 150 years of combined experience, the High Five Events team specializes in organizing large-scale events across diverse venues, solidifying their presence on the Inc. 5000 List of Fastest Growing Companies in 2019 and 2020.

About evamor®:  evamor® water comes from a rare, single source protected deep in the Earth— delivering a fresh taste and all-natural, high alkalinity every time.