Race week is here! This guide contains a one-stop review of most of the information you will need to know for the CapTex Tri. If you can’t find what you are looking for, please check the other pages on our website for more detailed information.
Getting your bike dialed in ahead of race day is the key to a stress‑free ride at the Ascension Seton Austin CapTex Triathlon. Follow these five simple steps to ensure your bike is ready to roll—and remember, if you need a hassle‑free ride, Unlimited Biking has on‑site bike rentals waiting for you!
Inflate Properly: Aim for 85–100 PSI in your road tires. That sweet spot delivers speed without sacrificing comfort on Austin’s downtown streets.
Inspect for Damage: Scan for cuts, embedded glass, or worn tread. A fresh tire beats a flat tire any day.
Quick True Check: Spin each wheel—if you see a side‑to‑side wobble, tighten loose spokes or mark it for a pro true later.
Clean & Lubricate: Give your chain a scrub and a drop of lube 48 hours before the race.
Shift Through Gears: While holding your bike or on a trainer, click through every gear. Listen for skips—minor cable tweaks can eliminate big frustrations.
Inspect Teeth: Worn cassette cogs or chainring teeth can spit your chain under load. Swap out any that look bent or excessively worn.
Pad Thickness: Replace brake pads under 1 mm of material—or if you see embedded debris.
Alignment Test: Squeeze brakes while rolling slowly. Pads should hit the rim or rotor squarely, then release cleanly with no rubbing.
Bolt Torque: Stem, handlebars, saddle rails, and bottle cages—give each bolt a torque‑wrench twist to manufacturer specs.
Handlebar Comfort: Lock in your aero bars and drops so your arms feel strong, whether you’re powering out of T1 or heading into T2.
Accessory Placement: Mount your bike computer, hydration bottle, and nutrition pouch within easy reach—no fumbling mid‑race!
Can’t bring your own bike? No worries! Unlimited Biking offers high‑performance triathlon rentals right at the CapTex transition area. Their convenient on‑site pickup and drop‑off mean you ride a top‑tier bike without shipping hassles. Learn more and reserve your rental at:
https://unlimitedbiking.com/events/ascension-seton-captex-triathlon/
Final Tune‑Up Ride: Plan a 20‑ to 30‑minute shake‑down spin 2–3 days before race morning. Confirm everything feels crisp—and lock in your nutrition practice. With these easy steps and the convenience of Unlimited Biking rentals, you’ll be poised for a fast, smooth, and totally worry‑free CapTex Triathlon ride.
See you at the start line!
Winter training can be a challenge for triathletes, especially when colder weather and holiday indulgences make it tempting to stray from your nutrition goals. But staying fueled and focused now lays the foundation for a successful race season. Whether you’re swimming laps, braving chilly bike rides, or logging treadmill miles, these five nutrition tips will help you stay energized, recover faster, and keep your training on track this winter.
Winter training burns calories, and your body needs the right fuel to perform and recover. Aim to incorporate a balance of:
When schedules get hectic, meal prepping can keep you on track. Prepare nutrient-dense meals and snacks ahead of time so you’re ready for a busy training week. Some ideas:
It’s easy to underestimate how much fuel your body needs during winter training, especially if your workouts are indoors or lower intensity. Avoid these common mistakes:
Winter mornings can feel rough, but proper fueling will make those early swim or trainer sessions easier. Try this:
Winter is the perfect time to start experimenting with your race-day nutrition plan. Use long training sessions to try gels, hydration systems, or snacks you’re considering for CapTex Tri. Ask yourself:
Testing now gives you time to troubleshoot, so there are no surprises come race day!
Winter training is all about consistency, and nutrition plays a big role in keeping you energized and motivated. By balancing your meals, prepping ahead, avoiding common mistakes, and testing your race-day fuel, you’ll set yourself up for success—not just this season, but for race day at CapTex Tri!
Ready to get started? Try one tip this week and watch how small changes can have a big impact on your performance. Let’s make this your strongest triathlon season yet!
With just four months until the Ascension Seton CapTex Tri, it’s time to focus and turn your excitement into action! Whether you’re a first-time triathlete or a seasoned racer, having a structured training plan can make all the difference in crossing the finish line strong and confident. Here’s a 16-week roadmap to guide you, along with tips to stay consistent and motivated through the winter months.
Progress slowly to avoid burnout or injury. The key is consistency over perfection—don’t stress about missed workouts. Focus on completing what you can and celebrate small wins along the way.
Fitting in workouts alongside work, family, and life can be challenging. Plan ahead by scheduling sessions like appointments. If time is tight, prioritize key workouts (e.g., long rides or runs).
Cooler weather and shorter days can test your motivation. Mix it up with indoor bike trainer rides, treadmill runs, or heated indoor pool swims. The more you stick with it now, the stronger you’ll feel come race day.
Now’s the time to check your equipment and invest in race-ready gear:
Starting can feel overwhelming, but remember, every athlete was a beginner once. Here’s how to stay focused:
Winter training can feel tough, but remember: every workout brings you one step closer to crossing the finish line at CapTex Tri. Picture yourself swimming under the Austin skyline, cycling through cheering crowds downtown, and running toward the roar of the finish line at Auditorium Shores.
This is your journey, your race, and your chance to accomplish something incredible. Stay consistent, embrace the challenge, and get ready to crush it on race day!
The countdown is on—4 months to go! Use this plan as a guide, tweak it to fit your schedule, and start working toward the unforgettable experience that is CapTex Tri. Whether it’s your first triathlon or your 10th, this year is going to be epic.
Ready to crush it? Let’s go! 🏊♀️🚴♂️🏃♀️
When the triathlon season winds down, many athletes kick off their shoes and take a well-deserved break. But what if we told you that the off-season is actually one of the best times to sharpen your running skills and come back stronger for the next CapTex Tri? Without the pressure of looming race days, you have the perfect opportunity to step back, reevaluate, and fine-tune your approach to running. Here’s why embracing off-season training can set you up for your best performance yet.
Off-season training allows you to run with no specific pace or mileage targets hanging over your head. This is your chance to reconnect with running for the sheer love of it. Without the pressure of race prep, you can hit the trails, explore new routes, and vary your running routine. Use this time to enjoy the freedom of running without a watch or split times weighing you down.
Pro Tip: Take a day to run on a scenic trail or join a casual group run. It’s all about reigniting your passion for the sport.
The off-season is ideal for laying down a solid aerobic base that will pay dividends during peak training. Long, slow runs at a conversational pace build your endurance and strengthen your heart and muscles. This low-intensity training helps prepare your body to handle more intense workouts when race season returns.
Focus On: Running at a comfortable, steady pace where you could carry on a conversation. These easy runs should make up the bulk of your off-season mileage.
Take advantage of the slower season to work on perfecting your form. Good running form can help you run more efficiently and reduce the risk of injury. This is your chance to break any bad habits you may have developed over the competitive season.
Form Checks:
Try adding short drills to your runs, such as high knees, skips, or strides to reinforce proper technique.
While base training is key, sprinkling in some light speed work can keep your legs sharp without exhausting your energy reserves. Consider adding some playful elements like fartlek (speed play) into your runs. Fartlek training combines bursts of speed with easy running and adds variety without structured intervals.
Try This: On your next run, pick a landmark and sprint to it, then jog to recover. Repeat throughout the run, choosing different spots each time for spontaneity.
Many runners overlook strength training during peak season, but off-season is a great time to zero in on those weak spots. Building your glutes, quads, and core will make you a more powerful and efficient runner. Additionally, focusing on mobility and flexibility can prevent common overuse injuries.
Off-Season Routine:
This foundation will prepare your body to handle higher training loads later, without breaking down.
The off-season is the perfect testing ground for trying out new strategies or surfaces. If you’ve always run on pavement, consider switching to trails for a softer impact and an added challenge. Want to experiment with different pacing techniques? Now’s the time to explore.
Experiment Ideas:
One of the biggest off-season goals should be maintaining consistent running without the burnout that comes from intense training. It’s more about showing up regularly, even for short runs, than pushing for peak performance. This consistency builds habits that will carry you seamlessly into your in-season plan.
Remember: Off-season training isn’t about breaking records; it’s about staying connected to your running routine and gradually building momentum.
Why not test your training and add some excitement by joining the Austin International Half in January or the Ascension Seton Austin Marathon, Half Marathon & 5K in February? Both events provide the perfect opportunity to challenge yourself and apply everything you’ve worked on during the off-season. You’ll experience the thrill of race day while setting yourself up for an even stronger triathlon season.
Training in the off-season is all about balance. It’s a time to nurture your love for running, build your endurance, strengthen your body, and experiment without stress. By the time race season kicks off again, you’ll be ahead of the curve, prepared to tackle each mile with confidence and joy.
So, lace up, embrace the slower pace, and practice your running this off-season. You might just find that when race day arrives, you’re not just ready—you’re raring to go.
Whether you’re preparing for your first sprint triathlon or aiming for a personal best at CapTex, nutrition is the secret weapon that can make or break your race. Training may strengthen your muscles and boost endurance, but what you eat powers every stroke, pedal, and step on race day. Let’s dive into the essentials of triathlon nutrition to ensure you’re well-fueled and ready to conquer all three disciplines.
Training effectively starts with a solid foundation, and that means giving your body the nutrients it needs every day—not just on race day. A balanced diet of complex carbohydrates, lean protein, and healthy fats will fuel your workouts, aid recovery, and keep you energized. Here’s what a well-rounded nutrition plan might look like:
Quick Tip: Balance your meals by filling half your plate with vegetables, a quarter with lean protein, and a quarter with complex carbs.
Proper hydration is crucial for peak performance, especially in a triathlon where you’re battling not just physical exertion but also exposure to the sun, wind, and water. Dehydration can lead to fatigue, cramps, and even more serious complications, so staying hydrated is key:
Quick Tip: Track your hydration by checking the color of your urine—it should be pale yellow. Darker urine may signal dehydration, while clear urine could mean you’re overhydrating.
Your pre-workout or pre-race meal sets the tone for your performance, providing the necessary energy without causing digestive discomfort. Aim to eat 2-3 hours before training or the race to give your body enough time to digest.
Race-Day Example: A bagel with honey and a banana or a small bowl of oatmeal topped with berries offers a balanced, energy-packed meal without the risk of digestive issues.
During the race, your body will need quick energy to keep pushing through each leg. This is especially important during longer-distance events like the Olympic course, where you’ll need fuel to maintain your pace and avoid “bonking” or hitting a wall.
Quick Tip: For the bike leg, consider energy bars or gels that can easily be stored and eaten on the go. Practice eating and drinking while moving to get comfortable with this on race day.
After intense training or a race, your muscles are primed for recovery. Consuming a mix of protein and carbohydrates within 30 minutes to an hour after finishing will jumpstart muscle repair and restore glycogen stores.
Quick Tip: Aim for 20-25 grams of protein post-workout, with a 3:1 ratio of carbs to protein, to speed up recovery and reduce soreness.
Everyone’s nutrition needs are unique, and the best way to fine-tune your strategy is by listening to your body. Pay attention to how you feel during and after training. Do you feel energized and strong, or are you struggling with fatigue and stomach issues? Adjusting your nutrition based on how your body responds will help you develop a personalized fueling strategy.
Quick Tip: Keep a nutrition journal where you note what you ate, how much you drank, and how you felt during and after training. This will help you identify what works best for your body.
Nutrition on race day requires careful planning and execution, so map out your meals, snacks, and hydration strategy in advance:
Quick Tip: On race morning, bring your own pre-race breakfast and any specific fuels you’ll need. Race environments can be busy, and having your own fuel can prevent any unexpected hiccups.
A well-fueled triathlete is a strong, resilient, and race-ready triathlete. With the right nutrition strategies in place, you’ll feel the difference in every mile you swim, cycle, and run at CapTex. The right balance of daily nutrition, hydration, and smart race-day fueling will help you enjoy the experience and achieve your goals with confidence.
Get ready to fuel up, feel great, and crush it at the CapTex Triathlon. Here’s to a powerful, unforgettable race day!
So you’ve decided to tackle a triathlon—an incredible challenge that’s about to test your strength, endurance, and resilience in ways you might not expect! Training for a triathlon, especially one as thrilling as the CapTex Tri, can be both a rewarding and transformative experience. But before you dive into the training program, it’s essential to set yourself up for success by considering a few key things.
Here’s what to keep in mind as you prepare to take on this amazing adventure.
Triathlons are accessible to athletes of all levels, from beginners to pros. However, starting from where *you* are is key. Each part of a triathlon requires different muscles and skills, so check in on your base level of fitness in swimming, biking, and running. Are you a strong swimmer but new to long-distance cycling? Or maybe you’re a marathoner trying open-water swimming for the first time?
Getting a handle on your current strengths and areas for improvement will help you set realistic, motivating goals for your training.
Quick Tip: If you’re totally new to one or more of these sports, consider some beginner-friendly classes or one-on-one coaching to start building confidence in each area.
When it comes to your first triathlon, remember that the journey is just as important as the finish line! Setting achievable, incremental goals will help you stay focused and excited throughout training. Are you aiming to complete the CapTex Tri’s Sprint distance (750m swim, 20K bike, 5K run) as a personal challenge? Or maybe you’re eyeing the Olympic distance (1.5K swim, 40K bike, 10K run) to push your endurance to new levels?
Define what “success” looks like to you—and make it personal. For some, it’s crossing the finish line; for others, it’s achieving a specific time goal or even just feeling strong and confident throughout the race.
Quick Tip: Write down your goals and check in on them regularly during training. Keeping your “why” in mind will give you a boost when training gets tough!
Triathlon gear doesn’t have to be fancy, but having the essentials will make training and race day far more enjoyable. Here’s a quick gear list to get you started:
Triathlon gear can add up, so keep it simple at the start. You can add specialized items, like a triathlon suit, once you’ve committed to the training journey.
Quick Tip: Don’t skip the gear check-in at a local bike shop or specialty running store. Experts can help you find exactly what you need for training and race day.
Triathlon training requires consistent dedication, but it’s crucial to balance it with other life commitments. An effective training plan should include workouts for each leg of the race, strength and flexibility sessions, and rest days for recovery. There are countless resources out there, from downloadable training plans to apps and even local triathlon clubs that offer group training.
Quick Tip: Many athletes find joining a community-based training group helps keep them motivated and accountable. Plus, meeting other triathletes can make training even more fun!
Training for a triathlon is demanding, and your body needs the right fuel to keep up. Start by focusing on balanced nutrition that includes plenty of carbohydrates, protein, and healthy fats. Hydration is equally essential, especially on longer training days.
Experiment with different types of pre- and post-workout meals, hydration options, and mid-workout snacks (like gels or energy bars) during your training. This is also your chance to practice race-day nutrition, so when CapTex Triathlon day arrives, you’ll know exactly what to eat to power your way through each event.
Quick Tip: Consider consulting a sports nutritionist to tailor your diet to your specific needs and training intensity.
Recovery might sound like the “easy” part of training, but it’s actually one of the most important aspects of triathlon prep. Incorporate rest days, stretching, and foam rolling to keep your body in prime condition. Sleep, too, can’t be overlooked. Your muscles rebuild and get stronger during rest, so skipping recovery can lead to burnout or injury.
Quick Tip: If you feel extra sore or fatigued, don’t hesitate to take an additional rest day. Listening to your body will help you stay healthy and strong throughout your training journey.
Triathlons are as much a mental challenge as a physical one. Training will push your limits, and the race itself can be filled with highs and lows. Developing mental strategies, such as visualization, positive self-talk, and mindful breathing, will help you stay calm, confident, and focused on race day.
Quick Tip: Practice visualization during workouts—imagine yourself swimming, biking, and running the CapTex Tri course. Picture the excitement of the crowd, the sense of achievement, and the finish line. This mental training can make a big difference when race day nerves kick in.
Training for a triathlon is a journey that will test you, teach you, and, ultimately, transform you. Whether you’re here to try something new, conquer a longtime goal, or join the thriving CapTex Tri community, you’re in for an experience unlike any other. Take the time to prepare, stay committed to your training, and remember to enjoy the ride—literally and figuratively!
Ready to take the plunge? We’ll be cheering you on every step, pedal, and stroke of the way. See you at the CapTex Tri finish line!
After a tough workout, there’s nothing better than that feeling of accomplishment—knowing you’ve pushed your body and gotten stronger. But recovery is just as important as the effort you put into training, and one of the best ways to speed up that recovery is through a cold plunge. Whether you’re a seasoned triathlete or just getting started, cold-water immersion can help reduce muscle soreness, decrease inflammation, and give your body the reset it needs to bounce back for your next session. Let’s dive into the benefits of cold plunging and where you can take the plunge right here in Austin!
Cold plunging, also known as cold-water immersion or cryotherapy, involves submerging your body in cold water (usually between 50°F and 60°F) for a short period of time. It’s a simple yet powerful recovery tool with a range of benefits:
After a hard workout, your muscles can feel sore and fatigued due to tiny tears and inflammation. Cold water helps constrict blood vessels, reducing swelling and easing soreness. This allows you to recover faster and get back to training feeling fresher.
Cold water reduces inflammation in your joints and muscles, which can help prevent injuries over time. By slowing down your body’s metabolic activity, cold plunging minimizes the after-effects of an intense workout and supports long-term joint health.
When you submerge in cold water, your body works to maintain its core temperature by sending blood to vital organs. Once you step out of the plunge, the blood rushes back to your muscles, carrying oxygen and nutrients that help with repair and recovery.
Taking the plunge into cold water requires a bit of mental toughness. The shock of the cold may be challenging at first, but over time, you’ll find that it helps build mental grit—an essential tool for triathletes! Learning to control your breathing and stay calm during the discomfort mirrors the mental strength needed to push through tough race moments.
Austin is lucky to have some of the best natural spots for cold plunging, and they’re a perfect addition to your post-training routine. These natural spots are not as cold as a true cold plunge, but it’s a good place to start and still offers you great benefits. Whether you’re cooling down after a run, swim, or bike session, here are a few local gems to check out:
Located in the heart of Austin’s Zilker Park, Barton Springs is a favorite for locals year-round. The spring-fed pool stays at a refreshing 68°F, making it an ideal spot for cold plunging after a workout. Take a dip and let the crisp water work its magic on your muscles, while you soak in the beautiful surroundings.
Just west of downtown Austin, Deep Eddy Pool is the oldest swimming pool in Texas, and it’s filled with cold, clear spring water. The water temperature stays cooler than most, hovering around 70°F even in the warmer months. It’s a great spot to recover post-workout, with a laid-back vibe and plenty of space to relax after your plunge.
For those looking for a more private cold plunge experience, Lake Austin offers cooler water temps, especially during the winter months. You can find a quiet spot along the shoreline for a quick dip, combining nature with your recovery routine.
If you’re new to cold plunging, start slow. Here are a few tips for getting the most out of your experience:
The benefits of cold plunging are clear—it helps you recover faster, reduces soreness, and builds both physical and mental toughness. As you prepare for the Ascension Seton CapTex Tri, don’t overlook this powerful recovery tool. Whether you plunge at Barton Springs, Deep Eddy Pool, or one of Austin’s natural spots, you’ll be giving your body the reset it needs to come back stronger for your next workout.
So next time you finish a hard session, consider taking a cold plunge—you might be surprised at how refreshed and revitalized you feel afterward!
While race season might be over, the off-season is the perfect time to focus on maintaining your fitness and planning for future success. For triathletes, this period offers an opportunity to recover, refine skills, and set goals for next year’s races, including the Ascension Seton CapTex Triathlon. Here’s how you can make the most of your off-season and come back stronger than ever!
First and foremost, allow your body time to recover after the intensity of race season. While it’s tempting to jump straight into new training plans, rest is key to avoiding burnout and injuries. Take a few weeks to focus on low-intensity activities like yoga, swimming, or light cycling to keep moving without taxing your body.
The off-season is a great time to focus on areas that may have been overlooked during race prep. Maybe your swim technique needs improvement, or you want to build more endurance on the bike. Now’s the time to break down your sport and work on individual disciplines. Consider hiring a coach or taking a clinic to improve specific skills, such as open-water swimming or running efficiency.
Incorporating cross-training into your routine can keep things fresh and help prevent overuse injuries. Try different activities like strength training, hiking, or even mountain biking to engage different muscle groups and build overall fitness. Cross-training also keeps workouts fun and challenging during the off-season.
As you reflect on the past race season, think about what you want to achieve next year. Setting new goals for races like the CapTex Triathlon will help you stay motivated and focused. Whether you’re aiming for a new personal best, tackling a new race distance, or just staying consistent, having a plan for the future gives you purpose during the off-season.
With fresh goals in mind, start mapping out a training plan that leads up to race day. Make sure to periodize your training, starting with base-building, progressing to more specific work as the race approaches. Keep flexibility in your plan for any adjustments needed along the way. Tools like training apps or working with a coach can make the process smoother.
Staying mentally motivated during the off-season can be just as important as physical preparation. Keep things interesting by joining group workouts, signing up for local fun runs, or even participating in off-season sports like cyclocross or adventure races. Finding ways to stay connected with the triathlon community can make training more enjoyable.
Without the pressures of peak training, the off-season is an excellent time to evaluate your nutrition. Focus on eating nutrient-dense foods that fuel your body for recovery and long-term health. If you’ve been thinking about adjusting your diet or trying new supplements, the off-season is a low-pressure time to experiment and find what works best for your body.
As you prepare for next year, take time to visualize your success. Picture yourself crossing the finish line at the CapTex Tri with a sense of accomplishment. Visualization is a powerful tool in reinforcing your commitment and preparing mentally for the challenges ahead.
While the off-season is a time to train and improve, don’t forget to have fun! Enjoy the freedom of unstructured workouts, discover new activities, and use this time to reignite your passion for the sport. By keeping a lighthearted approach, you’ll return to your structured training refreshed and ready for the challenges ahead.
The off-season is an ideal time to prepare for the Ascension Seton CapTex Triathlon, one of Austin’s premier races. With the right balance of recovery, focused training, and goal-setting, you’ll be set to achieve great things come race day.
So, embrace the off-season and remember—this is your time to plan, improve, and keep your fitness strong for the exciting year ahead. See you on the starting line!
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.
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.
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.
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.
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.
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.
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.
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.
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!