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.

We’re thrilled to unveil our newest addition to the team: Bouy the Squirrel! Hailing from the vibrant city of Austin, Texas, Bouy brings boundless energy, enthusiasm, and a touch of local flair to our triathlon community.

The Origin of Bouy

Bouy’s journey began in the heart of Austin, where he spent his days exploring the lush greenery of its parks and soaking up the sunshine along Lady Bird Lake. Born with an adventurous spirit, Bouy was always eager to try new things and push his limits. It wasn’t long before he discovered his passion for swimming, biking, and running.

As Bouy honed his skills in each discipline, he quickly became a familiar sight along the trails and waterways of Austin. Whether he was darting through the trees like a lightning bolt or gliding effortlessly through the water, Bouy’s zest for life was infectious, inspiring everyone he encountered.

Bouy’s Favorite Pastimes

When he’s not busy cheering on athletes or spreading joy throughout the community, you can often find Bouy indulging in his favorite hobbies. With Lady Bird Lake as his playground, he’ll dive into the water for a refreshing swim, effortlessly navigating the currents with grace and agility. On land, he’s a blur of motion as he hops on his bike and explores the scenic trails that wind their way through the city.

But it’s on the pavement where Bouy truly comes alive. With the wind in his fur and the sun on his back, he’ll lace up his running shoes and dash across the city streets with boundless energy, a testament to the indomitable spirit of the triathlon community.

Embodying the Spirit of Captex Tri

In Bouy, we’ve found a mascot who perfectly embodies the spirit of Captex Tri. His boundless enthusiasm, determination, and love for adventure mirror the qualities that define our community. Whether you’re a seasoned athlete or a newcomer to the sport, Bouy is here to cheer you on every step of the way.

So the next time you’re out training or gearing up for race day, remember the spirit of Bouy and let his passion inspire you to push your limits and chase your dreams. After all, in the world of triathlon, anything is possible when you have the heart of a squirrel.

Stay tuned for more adventures with Bouy as he continues to spread joy, laughter, and the spirit of triathlon throughout Austin and beyond. Welcome to the Captex family, Bouy! 🐿️🏊‍♂️🚴‍♂️🏃‍♂️

Embarking on the open water swim portion of a triathlon can evoke a mix of excitement and nerves for many athletes. Whether you’re a seasoned triathlete or a first-time participant, the prospect of swimming in unfamiliar waters can be daunting. However, with the right strategies and mindset, you can conquer open water anxiety and dive into your CapTex Triathlon experience with confidence.

In this blog post, we’ll explore effective techniques for overcoming open water anxiety, providing you with the tools you need to tackle the swim course with ease.

Understanding Open Water Anxiety: First, let’s address what causes open water anxiety. The vastness of open water, lack of visibility, and absence of lane markers can all contribute to feelings of unease. Additionally, the proximity of other swimmers and the adrenaline of race day can further heighten anxiety levels.

Strategies for Overcoming Open Water Anxiety:

1. Familiarize Yourself with the Course: Before race day, take the time to familiarize yourself with the swim course. If possible, practice swimming in open water settings similar to the race environment. This will help you acclimate to the conditions and feel more comfortable on race day.
2. Practice Controlled Breathing: Controlled breathing is a powerful tool for managing anxiety. Incorporate breathing exercises into your swim training routine to help calm your nerves and regulate your breathing during the swim.
3. Visualization Techniques: Visualization can be a valuable tool for reducing anxiety and building confidence. Spend time visualizing yourself successfully completing the swim portion of the triathlon, focusing on your technique and maintaining a steady rhythm.
4. Work on Sighting:  This is the technique of lifting your eyes above the waterline to spot landmarks or buoys, ensuring you are swimming in the right direction. This technique helps you maintain a straight course, reduces the swimming distance, and conserves energy by minimizing unnecessary detours.
5. Gradual Exposure: If you’re new to open water swimming, gradually expose yourself to swimming in open water settings leading up to the race. Start with shorter swims close to shore and gradually increase the distance as you build confidence.
6. Focus on Technique: During the swim portion of the race, focus on your technique rather than letting anxiety take over. Maintain a smooth, steady stroke and focus on your breathing to stay relaxed and in control.
7. Positive Self-Talk: Replace negative thoughts with positive affirmations to boost your confidence and calm your nerves. Remind yourself of your training and capabilities, and trust in your ability to conquer the swim course.

Open water anxiety is a common challenge faced by triathletes, but with the right strategies and mindset, it can be overcome. By familiarizing yourself with the course, practicing controlled breathing, utilizing visualization techniques, getting proficient with sighting, gradually exposing yourself to open water, focusing on technique, and employing positive self-talk, you can conquer open water anxiety and approach the swim portion of the CapTex Triathlon with confidence. Remember, you’ve trained hard for this moment—embrace the challenge and dive in!