Whether you’re a local or on vacation, Austin has some amazing views that you surely do not want to miss. Located on the edge of the Hill Country, the capital of Texas offers stunning scenic views year-round loved by residents and tourists alike.
It’s easy to get wrapped up in the latest gear and training technology. Triathletes get caught up in the latest nutrition, the newest GPS watch, or the most recent bike to hit the market. But can those get you over the proverbial hump? Maybe not. Most agree that a big part of success in any sport is due to mental factors. You can have the fanciest items, but they can’t make you push yourself when it’s needed most.
When you build mental toughness you create strategies for when an obstacle is encountered or an uncomfortable feeling arises. Those strategies become tools that help you become comfortable with the uncomfortable. Still uncomfortable during an open water swim? Add these 5 tips to get over your fear of open water to your strategy.
Assume that your thoughts, feelings, and performance are intertwined. With that, triathletes can begin the process of overcoming anything rather than the feeling of being overcome. Mental training is an important part of an athlete’s overall development. Many do not identify this part of training and often find themselves struggling during their training or a race. One of the basic principles of success and how to build mental toughness is to simplify the process of thinking. Be as prepared for your first triathlon as possible when you know what to expect with this breakdown.
As many will confirm, you can accomplish anything you put your mind to. With so many thoughts going through the brain, it can be difficult to reduce distractions and negatives. One of the reasons why athletes ignore the mental aspect of training is that they are not familiar with the basics of sports psychology and mental training. In keeping with the “less is better” philosophy, mental training is better understood using the construction of the following three words: Think –> Feel–> Perform.
Check-in with yourself before your next swim, bike, or run workout.
Before your next workout, take a moment to identify your thoughts. Are you optimistic about your planned bike ride? Are you thinking about how good you will feel during and after the swim? Maintaining positive thoughts before and during an activity is the first step to controlling your performance. Uncomfortable and negative thoughts might start to creep in. Bring yourself back to your “why” and tell yourself positive “I am” statements. Make these “I am” statements become a habit. Then add that to these 8 additional habits of successful triathletes.
Determine your emotional state as you warm up. Identify your thoughts. Are you excited to swim, bike, or run? Do you feel a personal challenge with the distance? Do you feel confident in your abilities? Are you anxious, nervous, or stressed about the mileage? Maintaining positive emotions before and during the workout is the second step in gaining control over your performance. Pro tip: feel more confident when you increase your bike mileage by incorporating these 6 tips.
Consistency is key during training.
Visualize other times in your life or training where you have achieved a goal you set for yourself. Harness this positive feeling and project it towards your current goal. Check your playlist if you are listening to music. Make sure your running playlist consists of music that’ll pump you up and energize you. If more relaxed music or a podcast helps, listen to that to calm your nerves.
Practice daily. Be consistent. This does not mean you have to work out every day, but you can put yourself in situations where you have to practice mental toughness. Increase the weights during your workout or add more reps. Add more miles to your ride. Swim for 15 more minutes than last time. If you need to make tweaks to your training to see improvement, follow this advice and adjust accordingly.
Introduce yourself to situations that may happen on race day during your training. Get out of bed and start that workout in the cold weather. Next time it is raining, instead of skipping go out and run in the rain. Of course, that is only if it is safe to do so. Didn’t sleep well? Attempt your planned run. You can see how the lack of sleep affects your ability to keep positive thoughts and emotions.
Having positive thoughts and feelings right from the start will give you a chance to succeed. This may not result in PR, but you are in a much better position to have a pleasant experience with the right mindset. Your thoughts can affect your emotions, and your emotions can affect your performance. Once you get into the race, a strong swim will lead to more positive thoughts, and more confident emotions. Conversely, negative thoughts usually lead to negative feelings.
If you find yourself struggling, understand your thought process during that specific workout. Chances are negative, self-defeating thoughts are what’s making you question your abilities. Turn your thoughts into something positive, optimistic, and confidence-building. When you go out on the streets, it will help you feel good about yourself and crush your next swim, bike, or run.
Whether you’re new to Austin or visiting for a friendly beercation, these are the 5 local Austin breweries you need to visit. Austin is well-known for having some of the best breweries in the world.
Finally, the Texas summer is over. While our evenings get darker earlier, there is still plenty of time during the day to enjoy many outdoor spaces in Austin. There are tons of great locations, but we’ve narrowed it down to some of our favorites. From coffee to cocktails and paddleboarding to parks, our list has you covered!
There are countless amazing murals around town. We’ve showcased some of our favorite murals along the Austin Marathon course, but that’s just the tip of the paint can! Cycle around town, visit some of the murals, and take a selfie with them. Check the mural for the artist’s handle so you can give them a shoutout on social media. Pro tip: the earlier you get there the better the chances you won’t have to work with traffic or other visitors.
Start your morning at Mozart’s, one of the best places in Austin to get coffee. While you’re there, post up on the massive deck and enjoy the Lake Austin views. With plenty of outdoor space, Mozart’s is also an ideal place to work for a few hours or watch the Austin sunset. Mozart’s is on the Austin Marathon course.
From breakfast to dinner, Cosmic Coffee has it all. And there is a ton of outdoor space. Start your morning next to waterfalls with a latte and a bagel. Or you could visit the chickens or coy pond before grabbing lunch from one of the food trucks. Pro tip: when it gets really chilly they light the fire pits so you can snuggle up next to a fire with a hot cup of coffee.
Austin is fortunate to have Town Lake, a massive body of water downtown that offers so much. Now that the sun isn’t blazing hot, it’s time to get out on the water and really enjoy yourself! Whether you’re into kayaking or stand up paddleboarding, there are plenty of places to get started. Pro tip: this is a great way to spend your rest day. No running, but you’re still outdoors, getting a workout, and enjoying the fresh air.
Grab a beer and enjoy the outdoor space at Gibson Street Bar. They’re located off Lamar and offer 16 craft beers, cocktails, and wine. There’s something for everyone. Don’t feel like cooking dinner? Visit Luke’s Inside Out trailer for appetizers and burgers. This is a great place to wind down your day.
If you’re in East Austin looking for a neighborhood bar with ample outdoor space, look no further. The Wheel has a rotating selection of local and craft beers. Visit their outdoor beer garden and you’ll be greeted by a beer fountain! The Wheel is on the Austin Marathon course.
From the world-famous Barton Springs Pool and Town Lake Hike and Bike Trail, Austin is known for its green spaces. It’s truly a benefit to our city. Pack a lunch and enjoy a picnic. Finish the book you’ve been reading. Go for a trail run or bike ride. There are so many ways you can enjoy Austin’s parks. Visit the city’s site to find a park near you.
The stars at night, are big and bright, deep in the heart of Austin! Even the lights of Austin can’t keep all the stars from shining. Take some time after dinner to gaze at the night’s sky and search for shooting stars. Two places to get you started involve a short walk. Visit Mt. Bonnell or the overlook near the 360 Bridge. Both offer sweeping views of the Texas sky. Mt. Bonnell has steps and a longer walk, while the 360 Bridge Overlook is a shorter, more rocky climb. Want to get away from Austin’s light saturation and really see the stars? Visit Enchanted Rock in Fredericksburg.
Their outdoor seating is ideal for relaxing in the cool air and enjoying happy hour. Sour Duck Market have an on-site smoker and smoke their own meat. Looking to start your day with some coffee and fresh air? Swing by for breakfast and get something from their coffee shop and bakery. Sour Duck is on the Austin Marathon course.
Take your upscale dining outside or enjoy craft cocktails on Comedor’s patio. Chefs Gabe Erales and Philip Speer have truly elevated the food game in Austin. You can’t go wrong with anything on their menu, from appetizers to dessert. Don’t sleep on their mouth-watering Bone Marrow Tacos! Their outdoor space is a relaxing oasis in the middle of downtown. Comedor is also home to Austin’s newest running club, Comedor Run Club. Their purpose is to create an inclusive space for Austin’s food community to connect and live a healthier lifestyle.
With so many outdoor spaces in Austin, the only problem you should have is deciding what to visit first! Many of these you can combine into an epic day. Start off with some coffee, kayak for a few hours, enjoy happy hour, and grab some dinner. And you can do this all outdoors! Make sure you take advantage of the amazing Austin weather and visit these outdoor spaces in Austin.
Multiple Event Opportunities in 2023 for Those Seeking Part Time Work
High Five Events, one of the largest privately owned event production companies in the United States, is offering a recruitment event for potential part time staff at the High Five Events office on January 5, 2023 at 6:30 PM in Austin, Texas.
Everyone is welcome to attend the session. It will offer the opportunity for interested people to learn the basics of working part time at High Five Events. There will be an opportunity for Q&A and to meet some full and part time staff.
“Our part time staff is crucial to the success of each one of our multiple events,” said Dan Carroll, co-owner of High Five Events. “This is a great opportunity for those interested in event production, learning more about the behind-the-scenes of running and triathlon events, and also for extra income or to meet new people.”
No previous event experience is required, but willingness to work outside and on weekends is necessary for successful applicants. Part time staff join the crew for the weekend days of the event, but many will work during the week leading up to the event as well.
Below is the calendar of events for 2023 part time work:
3M Half Marathon – January 22
Ascension Seton Austin Marathon – February 19
Statesman Cap10K – April 16
CapTex Tri – May 29
Livestrong Challenge – September 10
Kerrville Triathlon Festival – September 23 & 24
For those interested in becoming part of the crew, please complete this form to provide your contact information and if you will attend the session.
Elastic laces are a popular choice for triathletes because they are comfortable and secure. They stay in place during vigorous activity, yet they’re also easy to take off when you need to transition from one stage of the race to another. In this blog post, we’ll tell you everything you need to know about elastic laces, including how to use them and why they’re so beneficial for triathletes.
Elastic laces are easy to use – simply tie them in a knot and then thread the excess through the loop at the end of the lace. Once you’ve done that, pull the lace tight and trim off any excess. You can also tuck the excess lace into your shoe so that it’s out of the way.
There are several reasons why elastic laces are a good choice for triathletes. First, they’re comfortable – they won’t rub or chafe your skin like traditional laces can. Second, they’re secure – you don’t have to worry about them coming undone during your race. Third, they’re quick and easy to take off – just untie the knot and slip your shoes off without having to stop and re-tie your laces. Fourth, they come in a variety of colors – so you can find a pair that matches your race gear or personal style. Fifth, they’re affordable – you can find a quality pair of elastic laces for less than $20.
Elastic laces are a great choice for beginner triathletes because they are comfortable, secure, and easy to use. They also come in a variety of colors and styles, so you can find a pair that matches your race gear or personal style. If you’re looking for an affordable pair of elastic laces, we recommend checking out:
$6.50
$6.99
$6.11
$6.99
$6.88
$5.99
The dynamic nature of triathlon makes it special and challenging at the same time. Triathlon races demand a lot of agility. There are common mistakes that triathletes make while going for this thrilling event. Due to these mistakes, the path to perfection may seem full of pitfalls. In order to avoid these mistakes, you need to identify them. That’s why we have prepared a list of some common mistakes made by triathletes while training and the ways to avoid them
Triathlon is an amalgamation of three events i.e. swimming, cycling, and running. It requires a lot of effort. But the effort needs to be channeled in the right direction. Doing bits and pieces of everything every day is not going to help.
Triathletes need to realize their strong zones and take note of their weak points. Based on these observations proper training schedules should be prepared. The focus should be given to both individual and integrated training of the events.
Sometimes triathletes go through exhaustive endurance training. They try to stretch the limit of their body. This increases their time spent on training but rather than constructive fitness for triathlon, it results in fatigue.
Take the hints from the days when you are extremely exhausted. Understand the limitations of your body. When tired, rest or go for low-intensity training sessions.
After only a few weeks of training, some triathletes tend to come under peer pressure and set tough goals for themselves. They even try to imitate the training schedules of professionals.
Try to avoid such instances and focus on your own growth curve. Do not sign up for races on close dates. This may exhaust you, give your body some time to recover. Observe yourself and see how you are becoming better day by day.
Many people fail to understand that the period of rest is the time when the body adjusts to the stimuli created by training.
Appreciate the physiological need for rest and do not over-train yourself. Maintain a good sleep cycle. Keep yourself relaxed. Give your body some time to recover and adapt to the changes.
New triathletes may not be well versed with the rules of triathlon events. Sometimes people avoid the pain of going through all the rules.
But rules are an important part of every sport. Triathletes should familiarize themselves with the rules of the race beforehand. Plus make sure all the components of the racecourse are in your immediate vision.
The body requires proper nutrition for adapting to the training schedule. Some triathletes try trendy diets with food alternatives and neglect their fundamental diet.
Take care of your food habit. Do not skip meals, eat healthily. If you will take care of your body, it reward you by enhancing your performance. Consuming sufficient water and electrolytes is also essential.
By completing the transitions swiftly, you can save a lot of time. Transition training is a very tactical aspect of triathlon. But a lot of triathletes do not pay much attention to it. This in turn adds a few minutes to their timing.
Reducing a few seconds from your timing by pacing up on the track may take months of training and huge efforts. Transition training can reduce minutes from your timing just by using some trivial strategies. That’s why you should never forget to train yourself for the transitions.
This post was originally published on https://zone3.us/blogs/blog/what-to-eat-and-when-to-eat-during-a-triathlon
By Glen Gore, former pro triathlete and current coach.
If ever there was a hot topic of debate, it comes in the form of triathlon nutrition and more importantly, nutrition intake on race days.
What exactly do you need to eat and drink, and when?
To start this editorial piece, we need to agree that there is no magic formula that will work the same for everyone. Each of us differs in our body mechanics and the way we work with nutritional absorption that it’s almost impossible to pinpoint one clear plan that will work for everyone.
Having said that, you can still use sound advice and at least start on the right track. For us, nutrition is another important discipline in the sport of triathlon. The fastest and most finely tuned sports car in the world will go nowhere fast if there is no fuel in the tank. Similarly no matter how hard you have trained and prepared if you are going to race on zero nutrition, your body (engine) is going to slowly come to a complete stop and falter.
Rule no 1 – don’t neglect your nutritional intake on race days. It’s quite easy to “forget” to drink and eat when you are giving 100% during an all-out race effort. Just know that sooner or later, you will start to run out of energy stores and that is when racing becomes anything but fun.
A Sprint Distance triathlon race is completely different from an Olympic, Half, or full Ironman distance event. These distances require different amounts of training loads to be fully prepared to take on the challenge. The same rule applies to how you fuel the body during an event that takes less than 60 mins compared to an event that may take up to 17hrs.
A sprint race normally lasts anywhere between 52 minutes for the PRO’s up to say 1.5-2hrs for the backmarkers. Most of the time – depending on weather conditions, you can get away with next to nothing in the form of intake over the sprint distance. Some hydration via a small sports bottle and perhaps 1-2 gels for the bike and run should sufficiently see you through the event.
I have often found that my best results over the sprint distance come when I go in “light” – not much food in the tank – that empty feeling but with just enough energy stores from the previous night’s meal or early morning small breakfast to see me through the event.
Hydration is always important – you never want to start any event “thirsty” so make sure the fluid levels are topped up in the form of small sips. A huge intake of fluids just before the start is not a suggested best practice for an optimum result over short distances.
These should be taken as pure guidelines and not as hard-fast rules – these suggestions come from trial and error on the battlefield.
When you compete in an event that spans longer than 2hrs, then you need to start looking at a more efficient fueling system.
The Olympic distance event can take anywhere from 2hrs to 3hrs plus – eating and drinking now becomes more important. If you are not fuelling adequately over the 40km cycle, you will feel the burn when you enter the hunt on the 10km run.
Some athletes require less nutritional intake than others while others may require more fluid intake. The best place to learn what your body requires is by trial and error. The more you race over this distance, the more you will learn as to what you require and when.
When the event time spans over 4hrs in duration right up to 8h30, then you will need a tried and tested method, worked on in training, to see you adequately fuelled in a race that covers a whopping 113km.
The many trained brick sessions will give you a firm indication of what will work for you on race day and what will not. It does become quite expensive when your training sessions have to mimic race days but as the saying goes, practice makes perfect. The more you practice eating and drinking over the longer distances in training, the easier the transition will be from training days to half-distance racing days.
So many athletes have “bonked” or “hit the wall” over the full IM distance simply because they ran out of fuel. The body was prepared, the mental side was in place but the “engine” for some reason was neglected.
Firstly consider that a normal day at work would require someone to eat breakfast, lunch, and dinner. Now add in 3.8km of swimming, 180km of biking, and a 42.2km marathon to top it all off, covered in a time that may span at least 17hrs. Now it becomes apparent just how much food and drink is required to keep you moving along at an optimum level.
Nutrition is important, a successful race plan always has a well thought out nutritional plan that goes along with it, and remember, it takes trial and error to perfect – good luck!
Sometimes because of colder water temperatures, a tri suit is not enough and triathletes will opt to add a wetsuit to wear during the swim. Wearing a wetsuit has many advantages and a few disadvantages, so what are they? When are they helpful or even required? Should I go for a two-piece or one-piece? We created this wetsuit guide to help you make the right decision for your event.
Remember the golden rule: Nothing new on race day. Unless you have an opportunity to swim in the exact wetsuit you will wear on race day at least once before, it is advised to not try something new the day of the race.
A wetsuit is a neoprene insulation suit made for warmth during the swim portion of a triathlon. Triathlon wetsuits are different from other water sports wetsuits and are regulated by governing bodies like USAT. Wetsuits for a triathlon cannot be more the 5mm thick.
The two most common types are sleeved and sleeveless. Full-sleeved wetsuits are better for the coldest water temperatures and are the most efficient. Sleeveless is great for cooler water temperatures but lets in water which can cause drag. Short “jammer” styles have gained in popularity for short-distance triathlons since they are the easiest to put on and take off.
In terms of cost, sleeveless is usually less expensive. Less expensive wetsuits will also typically have uniform neoprene while the materials in high-end suits will vary across the body and incorporate more technology into the fabric.
Remember, you want the fit to be snug, but not restrict breathing or inhibit arm movement.
Wearing a wetsuit is one of the easiest ways to get faster swim times. The suit allows the wearer to swim faster and reduces the effort the swimmer has to put in. The better the swimmer the less advantage the wetsuit may show. A swimmer can expect to save anywhere from a few seconds to tens of seconds per 100 meters. Usually, the longer the distance the more the savings are noticeable. With less exertion in the water, you will feel less of an energy drain as you are heading up to T1.
The wetsuit can provide warmth to the swimmer in the cold water. If you are sensitive to the cold the coverage can be great at making you more comfortable in the water. Wetsuits are highly advised for water temps between 50 to 65 degrees.
Wetsuits can be a big investment costing anywhere from just over $100 to almost $1000. You can check with local stores to see if they rent suits or try and find second-hand wetsuits through Facebook groups. It is also important that you take proper care of the wetsuit as the neoprene can degrade over time.
Wetsuits should fit snugly without restricting breathing. That said, some people still find them to cause a claustrophobic feeling especially once they start warming up from swimming. Practicing is important so you can see how your body reacts. If you panic or feel uncomfortable in a full sleeve, you might try a sleeveless wetsuit or wetsuit jammers.
While they may save you time while swimming, you still have to get out of the wetsuit. This can add minutes to your transition time.
So, to sum it up, for a short swim of a super sprint or sprint triathlon, the time savings of wearing a wetsuit can be negligible. It is really a toss-up to how you feel on race morning and what you have trained for. Pack it in your bag and if it comes time to leave transition and you don’t want to wear it, simply leave it by your bike. For longer distances like an Olympic or Half Distance, a wetsuit will have clear time-saving benefits that outweigh the extra time of removing the suit.
All temps refer to surface water temperatures
Under 50 degrees: Not suitable for open water swimming, even with a wetsuit
50 to 65 degrees: Suitable for open water swim, but a wetsuit is highly advised
65 – 78 degrees: Suitable for swimming with or without a wetsuit. Sleeveless suits are popular at this temp.
78 – 84 degrees: Race directors use their judgment to allow or not allow wetsuits at this range. Usually not eligible for awards at this temperature.
Over 84 degrees: Wetsuits not allowed
A triathlon is a competition with three sports, which means there are two points in the race where you must transition from one sport to the next. It can take a lot of practice to get good at transitioning between the sports, but there are things you can do to make it faster!
We made a list of some simple strategies can that can help you speed up your triathlon transitions.
Visualize a Plan & Practice on it
Triathletes should be ready with a plan and train themselves accordingly beforehand. You should practice rigorously and leave no room for error. Learning to execute the plan perfectly will enable you to have quick transitions.
Getting the Wetsuit Off Faster
Applying a lubricant to your body before putting on the wetsuit will enable you to slide out of it easily during the first transition. Locating the zip cord quickly and kicking off the suit as soon as possible saves a lot of time.
Only the Essentials
Take things that are absolutely essential. Skipping unnecessary items reduces the number of tasks to be done and saves time.
Be Quick With the Helmet
Your helmet should be kept unfastened prior to the race. Make proper adjustments so that it fits your head and can be removed comfortably. Train yourself to secure the helmet on your head as quickly as possible.
Use This Bike Shoe Trick
Fastening your shoes to the pedals of your bike expedites the process of transition. Thin rubber bands can be used for this purpose. Keep the shoes fully loosened so that you can sit on the bike and put them on swiftly.
Running With the Bike
In the transition zone between swimming and cycling, you are not allowed to ride your bike. Practice running safely and smoothly while holding your bike. By clearing this distance quickly you can deduct some seconds from your overall timing.
Putting on the Running Shoes
You can sprinkle some talcum powder on your running shoes to facilitate a smooth entry of your feet into the shoes. Swap your ordinary shoelaces with speed laces or lace locks.
Maintain Balance
Some of these strategies like wearing shoes while sitting on the bike may seem a little difficult to achieve. But proper training can help you achieve the perfect balance. Along with quick execution, steadiness is also important. Do not move too fast, maintain proper balance.
Study the Racetrack Properly
Have the map of the racetrack in your mind. Repeatedly play the whole scenario in your imagination and prepare yourself to take the right step at the right time.
Training your body and mind for faster triathlon transitions gives you an edge over others, which is why triathletes should incorporate transition practice and the suggestions above into their tri training sessions.
