Blog Archives

Preparing for Open Water: Breathing Drills

April 5, 2022/in Blog /by CapTex Tri

You signed up for a triathlon and chances are you are probably doing 99% of your training in a swimming pool. Breathing can be a challenge for many swimmers, which can be exaggerated in open water where conditions may differ. Challenges with open water include turbulence, missing a breath due to waves, running into other swimmers, or starting off the swim too fast before realizing you haven’t taken a breath yet.

You can easily combat a lot of fear of open water swimming through simple drills while training in a swimming pool. Doing breath work will help prepare you for the uncertainties of open water. There is also the added benefit of oxygen capacity which can also help you on the bike and the run.

Our amazing ambassador and swim coach, Trisha Stavinoha, has put together 3 simple workouts that will improve your breathing and have you feeling calm and race-ready.

The“3-5-7”

I like to use this workout to help swimmers relax their breathing, improve their oxygen capacity and prepare them for missing a breath or two.

3-5-7 refers to how many strokes you take between breaths while swimming. This pattern requires you to use bi-lateral breathing.

Bilateral breaking means that you are breathing on both sides of your body. If you breathe only on one side, you can develop overuse injuries and have a lopsided stroke, as well as be more likely to veer to one side. This plus a current can really throw you off course requiring you to sight more which will cause your legs to drop and slow you down.

Bilateral breathing is step one in preparing you for breathing in open water. If you don’t currently breathe bilaterally, now is the time to start. Breathing every 2 strokes is too much and every 4 is not enough over a longer distance.

Here is your lesson…breathe on both sides starting with every three strokes. You will feel awkward the first couple of swims, but the following workouts will help. You can do these workouts as a warm-up or cool down to longer swim sets.

You can print the following workouts and laminate them so you have them by the pool during your swims.

Workout 1

This workout will get you comfortable taking longer times between breaths.

Swim 25 meters breathing every 3 strokes. For the next 25 meters breathe every 5 strokes. Then the next every 7 stokes. Then ladder back down 7, 5, 3 the same way.

Version 2: Do the same stroke count but over 50 meters instead of 25.

150-300 meters total (6 x 25 or 6 x 50).

Workout 2

This workout will help you learn to relax after missing a breath or catching your breath if you started off too fast.

Swim 4 x 75-meter set repeats (300 meters total).

For the first set, You will breathe every 3 strokes for the first 25 meters, then 5 for the second 25 meters, then back down to 3 for the final 25 meters. So we will call this 3, 5, 3 stroke workout. For the following sets, you will do the same but change your breathing pattern accordingly.

The second is every 5, 3, 5 strokes.

The third sight is every 3, 7, 3 strokes

The final set is every 7, 5, 3 strokes.

Workout 3

Continuously breathe every 3, 5, 7, 3, 5, 7, etc strokes for 200 meters non-stop.

If you are not ready for the 7-stroke interval of the workout, not to worry, but keep trying! Make sure you are breathing in through your mouth, out through your nose. When I do the 7-stroke interval I take a deep breath in, spit out any water, hold my breath for 5 strokes then let the air out of my nose for the last two strokes before I breathe in again.

With some practice and dedication, you’ll have these breathing drills mastered in no time, and be ready for the open water at your next triathlon.

Trisha Stavinoha, MS, RD, CSSD, CSCS

Masters Swim Coach

Surge Strength Dryland Coach

Incorporate Mindfulness Into Your Training

March 16, 2022/in Blog /by CapTex Tri

Whether you’re training to be faster or are simply exercising to relax and destress, practicing mindfulness during your physical activities in order to better connect with your body is a great way to achieve a balanced state of mind and find joy in your training.

Often when we hear the word ‘mindfulness’ or ‘meditation’, we envision someone sitting on a yoga mat by the beach, practicing slow and thoughtful movements. But a mindful state can and should be achieved through any activity, especially in triathlon training.

What Do We Mean When We Say Mindfulness?

The simplest definition is the practice of being aware and present at the moment. When it comes to training it means we are being mentally connected to our bodies and train our minds and bodies together as one unit. When we only focus on our physical self without also training the mind, we can create a disconnect between the two, causing negative thoughts and a higher perceived exertion during an event.

Why is Mindfulness Important?

Mindfulness has been shown to help improve focus, decrease stress levels, and increase self-awareness. If you’re looking for a way to improve your performance, incorporating mindfulness into your training is definitely something you should consider. With mindfulness, you can learn how to be more patient, focused, and relaxed during physical activity- leading to better results overall.

How to Incorporate Mindfulness

1) Slow Down

Endurance activities are actually very conducive to achieving a meditative state of mind, and it starts with slowing down and focusing on your form. It’s important to be precise during swimming strokes and land lightly when running so that you can move more efficiently–don’t get frustrated if thoughts wander off while doing this! When we catch ourselves thinking about something else, just relax and refocus back onto the specific element of our movement.

2) Remember Your Goals

Also helpful while practicing mindfulness during workouts, is to have a goal for your workout and keep it top of mind. Maybe today’s goal is to add an extra mile on your run, or maybe it’s to focus on getting your core stronger. Whatever your reason may be for doing your workout, keep it locked in the forefront of your mind to help remind yourself why you’re doing the activity you’re doing.

3) Practice Belly Breathing

Another helpful tip is one we can learn from babies, which is the act of belly breathing. Inhale slowly, extending the belly outward. This helps draw the breath into the lower lungs and extend the diaphragm. By fully inflating the lungs, you’re also taking in the maximum amount of oxygen possible with each breath. These deeper inhalations keep the body relaxed and help you pace yourself and move most efficiently.

Mindfulness can be an important tool in your training arsenal, especially if you struggle with stress or focus. By practicing being aware and present, you can improve your connection to your body and train both the body and mind as one unit. When it comes to competition or a challenging workout, this can be the difference between success and failure. Give mindfulness a try and see how it impacts your performance!

5 Must Try Yoga Poses for Triathletes

February 7, 2022/in Blog /by CapTex Tri

Adding yoga to your life offers many benefits such as increasing mobility and range of motion, preventing injuries, and relieving pain. Hopefully, you already have some kind of stretching routine included in your training. If you don’t, the offseason is the perfect time to try some new things! We’ve compiled a list of the 5 most beneficial yoga poses for triathletes to combat the wear and tear we put our bodies through during training.

1. Downward Facing Dog

Purpose: This is a common pose but is especially beneficial for a triathlete with any built-up tension in your calves and feet from running. Also great for cyclists with lower back from riding. Hold this pose to help build strength in your shoulders, arms, and chest.

How To: Start on your knees with your hands out in front of you, push your bottom up until you feel a stretch in your calves and the bottom of your feet. Straighten your legs if you can, but the main thing to remember in this pose is to keep your back as flat as possible.

2. Crescent Lunge

Purpose: This pose utilizes all the muscles in your body but focuses on getting a stretch in the back of your legs, groin, and hip flexors while building strength in the front of your legs. Practicing this pose will open your range of motion in your legs and hips.

How To: Start in a standing position, and go into a lunge until your front leg is bent at a 90-degree angle. Keep your core tight to remain balanced as you lift your arms above your head. During this motion, you will feel a stretch in your triceps and chest. Take deep breaths as you hold this position, switch to your other leg, and repeat.

3. Pigeon Fold

Purpose: The Pigeon Fold is a great yoga pose for opening up your hips and getting a deep stretch in your hip flexors and glutes. Good for athletes who spend more time cycling to loosen and realign their hips after putting in hours on the bike.

How To: Start in a Downward Facing Dog, bend your right knee and sweep your leg down and place it on the mat beneath you. Lower yourself to a comfortable seated position with your left leg behind you as you feel the stretch in your quad and hamstring. Hold your chest high to focus the stretch in your legs.

4. Cross-Legged Twist

Purpose: This pose focuses on stretching your lats, shoulders, and neck. This will help reduce any pain you may have from constantly rotating your body side to side during your freestyle swim stroke. Holding this pose will lengthen and help mobility along your spine which is great for increasing your range of motion during your swim training.

How To: Begin on the floor with both legs out in front of you. Bring your knees to your chest and place the bottom of your feet on the ground. Slide your left foot on the ground under your right leg to rest your foot beside your right hip. Bring your right arm across your body and place it against the inside of your left knee. Push slightly to twist your body until you feel a stretch in your lats and shoulder.

5. Bridge Pose

Purpose: Offers relief from pain caused by the position you are in when training on your bike. Good stretch for your quads, chest, and abs while also strengthening your glutes and hamstrings. You will feel this pose strengthens your back muscles to reduce or prevent pain you may have from running and cycling.

How To: Lie flat on your back with your knees bent with feet on the floor shoulder-width apart. Place hands on either side of your body to help keep yourself balanced. Press your feet and arms firmly into the floor and push your hips up off the ground.

These yoga poses work muscles that are often neglected in the repetitive movements you do while preparing for a triathlon. Get the most out of your training when you add in these 5 yoga poses that are best for triathletes before or after your next workout!

Avoid Knee Pain During Triathlon Training

January 27, 2022/in Blog /by CapTex Tri

If you experience knee pain during your training, you’ll want to make some changes to the way you train as well as look into what could be causing the pain. The source of the pain can come from any of the three tri disciplines, so you’ll want to pay close attention to when you feel discomfort to address the problem source. While you do not have to stop training, it’s important to ease up on your training intensity and make some adjustments to the way you train to combat the pain and prevent further harm/damage to your knees. Follow these tips to avoid knee pain during your tri training.

What’s the Problem?

Knee pain is a common problem we hear about in the world of triathlon because you’re training for two sports known to cause knee pain. Best described as pain felt above, below, or behind the kneecap that is caused by overuse or misuse during specific physical activities. Knee pain is very common for triathletes, but most often stems from the incorrect form while running or cycling. It can lead to swelling and even grinding or cracking sounds when doing any physical activity, so it’s best to get to the root of the problem before it’s too late.

Train Without the Pain

Swim

Swimming is the lowest impact on your body in a triathlon. For this reason, it’s the safest alternative to turn to when dealing with knee pain. When hitting the pool for a workout, find a swim stroke style that causes the least amount of discomfort in your knees. Swimming is also an excellent way to alleviate current pain and help you avoid causing any further damage. You can also try focusing on arm-only workouts and use a pull-buoy to avoid making the problem worse.

Bike

Knee pain is typical when riding for extended periods for any athlete. Avoid riding on hilly terrain or unpaved roads to avoid putting too much strain on your knees. Another thing that could be the cause of your knee pain is incorrect bike fit. You can fix this with minor tweaks, like correctly adjusting your saddle height. While this seems minuscule, it impacts your knees much more than you may think. Suppose you are experiencing more pain than usual when out for a ride, this is an indicator to ease up on your training rides. Deal with your current injury to prevent permanent damage.

Run

Typically, running is where athletes feel the most pain and discomfort during training. Running is known to be hard on your joints, but there are ways to reduce this to keep reaching your triathlon goals. An alternative workout for knee pain we recommend is aqua running. If running is especially painful for you, take some time to evaluate your form when you run. Make sure you’re running lightly while maintaining a comfortable stride to avoid heel-striking.

Try training with a group or with a professional coach who can watch your technique and form to help find the source of your problem. It’s always great to have people looking out for you. Plus, you’ll enjoy getting advice from those more familiar to the sport if you are just starting.

When in Doubt, Stretch It Out

Pain in any joint is attributed to the tightness and strength, or lack-there-of, in the muscles around it. This is why flexibility and mobility are so essential to avoid further knee pain. There are a number of knee-specific stretches you can do. Most athletes find the effects of stretching properly essential to dealing with knee pain during training. These stretches almost instantly alleviate knee pain and can be done in front of the tv, or anywhere you’d like. You can also incorporate yoga for triathletes into your training to work on strengthening the knee while increasing your flexibility.

Take a Break When Needed

If you are experiencing extreme knee pain, take some time off when training to prevent causing permanent damage. While this may be tough or feel counteractive, you’ll thank yourself in the long run (pun intended). Pay attention to your body, and take a break if you need to. With the help of these tips, save yourself the trouble and avoid knee pain from happening down the road.

How to Fix a Squeaky Bike

January 19, 2022/in Blog /by CapTex Tri

You manage to get ready, on your bike, and ready to zen out for some miles when all of a sudden you hear it – squeak… squeak… squeak… AND IT IS SUPER ANNOYING!

Many of us have been annoyed by having a squeaky bike from time to time. The question is, what is it and how do we stop it? There are a few things we can re-tighten and re-grease that make a world of a difference.

First, check your pedals. They do come loose and will make a creaking noise. You should re-tighten and re-grease your pedals periodically, especially if you travel or ride in the rain. Using a bike specific pedal wrench will make it easy to get enough leverage to tighten the pedals properly.

Second, check your shoes and cleats. They may need to be lubed and tightened. Loose cleats can not only lead to annoying squeaks but can also be the cause of pain while riding. Speedplay’s are notorious for having noisy and “sticky” cleats and pedals when they are not lubed properly.

Third, your brakes and wheel alignment. Check both your front and back brake to make sure they are centered. Realign the brakes by pushing them with your hand. If you find your wheel leaning to one side, simply release the quick release lever and let the wheel center itself.

Forth, your chain. Rub your fingers along your bike chain. You should have a light amount of chain lube come off on your fingers. While it may have some color to it, it should not be gritty or thick. If it is, it’s time for a bath or possibly a new chain. If it is dry, be sure to get some chain specific lube on it.

Fifth, your saddle. Check the railing on your seat. If your seat is broken or the railings are loose they will move each time you pedal. If this is the source of your squeaky bike, then don’t keep riding. A loose or broken seat can be dangerous.

Last but not least, check the bolts on your crank arms and cranks. They do come loose and need re-tightening and re-lubing from time to time. If you are uncomfortable with tightening any of these, just stop in your local bike shop. The mechanics are happy to help with a quick safety/squeak check.

Bike transportation is a big culprit when it comes to stuff getting knocked loose. Take your time when loading and unloading your bike. It is also a good idea to do a pre-ride safety check each time you ride. Also, lube is your bike’s friend and it’s not a bad idea to add it to your saddle bag.

Now you can stop the squeaking and enjoy your noise-free ride.

Understanding Lactate Threshold

January 18, 2022/in Blog /by CapTex Tri

LACTATE THRESHOLD EXPLAINED

The burning, aching sensation that accompanies intense efforts is all too familiar to athletes. This feeling can also occur when bikers begin to increase their mileage and biking pace. Most athletes have probably heard the terms lactic acid or lactate threshold thrown around by coaches. What do these terms actually mean? Lactate was originally believed to only be produced when the body lacks oxygen. It’s now known you produce lactate even at rest. Far from the cause of fatigue, lactate is shuttled around the body to areas where it is needed as a fuel source such as the heart, muscles, brain, and liver.

During high-intensity training, muscle contractions result in a build-up of metabolites and depletion of glycogen (the fuel inside muscles). This is when lactate is associated with fatigue. At rest and during low-intensity activity, lactate doesn’t build up in the muscles. It is shuttled to areas where it is needed faster than it is produced. Lactate threshold is the point at which the rate of production of lactate is greater than the rate of removal from the muscles. Athletes can only sustain exercise above this threshold for a limited amount of time before exhaustion. Pro tip: this is great information for boosting your mental toughness.

WHY YOU SHOULD KNOW ABOUT THIS

While lactate does not directly cause fatigue, it is still the best metric available for detecting when the body shifts away from mostly aerobic metabolism to rely more heavily on anaerobic metabolism. Anaerobic metabolism can only be sustained for a short period of time before fatigue occurs. Studies show that lactate threshold, or the point at which this transition occurs, is the best predictor of overall endurance performance abilities. If two athletes have the same VO2max, but one athlete can maintain a higher fraction of that VO2max without build up of metabolites (i.e. lactate, hydrogen ions), the athlete with the higher lactate threshold will always win. It’s an objective performance metric that gives invaluable information about your endurance abilities.

Dr. Allen recommends athletes measure their lactate threshold at the beginning of the training season to get a baseline. This can be used to establish training zones unique to their individual physiology, optimize performance, and avoid overtraining. Additionally, he recommends athletes come in for testing once every 3-4 months. This allows the team to monitor training progress and reestablish training zones. As the racing season approaches, the lactate threshold pace can be used to determine exact pacing strategies, no matter the distance. For example, marathoners usually set their race pace right around their lactate threshold. Measuring your lactate threshold gives you the ability to establish your race pace while knowing it’s truly what you’re capable of.

HOW THE MEASUREMENT IS PERFORMED

Lactate threshold can be performed in a clinical setting or in the field depending on the athlete’s preference. Ascension Seton Sports Performance adheres to the most stringent COVID-19 policies. They are also happy to offer the service outdoors if athletes would prefer that. The test involves either running on a treadmill or outdoor track or cycling on a stationary ergometer. As you exercise at increasing intensities their team measures the changes in various physiological parameters. This includes changes in lactate as measured from a drop of blood from the finger or changes in expired gases collected from a mask over your mouth.

ABOUT DR. JAKOB ALLEN

Dr. Allen received his Doctoral training from the nationally ranked University of Texas at Austin. He was an 8x All-American collegiate swimmer at Stanford, American Record holder, NCAA and Pac-10 Champion, and 2x Olympic Trials qualifier. Dr. Allen is now an avid cyclist and triathlete, frequently placing in the top-5 overall amateurs in Central Texas triathlons. He is driven to bring about the greatest potential of all athletes whether you are a weekend warrior or an Olympian.

Dr. Allen currently serves as the Sports Scientist for the Austin Bold FC team in addition to his work in the clinic. He believes that exercise remains one of the best ways to improve every physiological system in the body throughout the lifespan. Whether it’s helping prevent changes in mental acuity or improving muscle function, the benefits of exercise continue to be supported by scientific studies. Dr. Allen specializes in designing exercise training programs for improving muscle and cardiovascular health for aging wellness and masters athlete performance.

6 Best Places to Train in Austin

January 11, 2022/in Austin, Blog /by CapTex Tri

Here is a list of what we think are the 6 best places to train in Austin. We broke them down by favorite spots to swim, bike, and run. These are great for all levels of triathletes.

Swim

1.Big Stacy

Tucked back in one of Austin’s oldest neighborhoods, this pool has been keeping Austinites of all ages cool and entertained since the 1930s. The best part is it is free to use year-round, with the added bonus of being heated during the winter months. There are a limited number of lanes so be prepared to share or come during non-peak hours.

2.Barton Springs Pool

Constructed in 1940, it has been a summer staple for many years and is known for being Austin’s no. 1 natural pool. It’s easy to see why. The 3-acre, spring-fed pool remains 68°F degrees year-round, making it a refreshing way to shake the heat. It is also a great way to practice open water swimming and swimming in a wetsuit. Get there as early as 5 am on weekdays to swim without the crowds.

Bike

1. South Walnut Creek Trail

The Southern Walnut Creek Trail is Austin’s first Urban Trail. Not a car in sight! The trail is open for public use and begins at Govalle Park and ends in the vicinity of Johnny Morris Road and Daffen Lane. The trail is approximately 7.3 miles in length and consists of a 10′ wide concrete trail with 2′ shoulders. There are several creek crossings and trailheads on the trail. The lush surroundings can make seeing around corners difficult at times so this is not a great place for a speed workout.

2. Veloway

The Veloway at Circle C Ranch Metropolitan Park was constructed in the early ’90s and was the first facility of its kind in the United States. The Veloway is a 23’ wide, 3.1 miles (5K) long bicycle tract that traverses the natural terrain. People travel from all over the metropolitan region to cycle here on a daily basis. This path is great because it is for cycling and inline skating only. Still, be on the lookout for the rogue walker or slower cyclist, slower traffic keep to the right and always pass on the left.

Run

1.Violet Crown

After years of strategic land acquisition and planning, the first six-mile segment is now open and the VCT is on its way to becoming the longest trail of its kind in Central Texas. Once complete, the 30-mile trail will provide a unique recreational experience as it passes through the urban wildlands of the Barton Creek Wilderness Park, the City of Sunset Valley, and eventually into Hays County. Be sure to bring your own water and prepare for off-road bathroom situations as there are no water fountains or bathrooms on the trail.

2. Ann and Roy Butler Hike and Bike Trail at Lady Bird Lake

The go-to spot in Austin. The urban path meanders along the water’s edge and passes by skyscrapers, neighborhoods, ball fields, and cultural attractions. With the completion of the Boardwalk portion of the Trail in June 2014, the trail no offers a full 10-mile loop. The different street crossings at Lamar, 1st Street, and Congress make scenic and convenient crossovers for making this distance you are looking for. With more than 1.5 million visits a year, the 10-mile trail is Austin’s most recognized and popular recreational area.

Celebs You Didn’t Know Were Triathletes

January 4, 2022/in Blog /by CapTex Tri

Ever wondered which of your favorite celebs share the love of triathlon with you??

The world of triathlon knows no bounds. With an estimate of 4 million people participating every year, the sport is constantly growing and adding new athletes to the mix. We see every type of person enter triathlons, but have you ever thought if any of your favorite stars are triathletes too? See if your favorite star made the list with these celebs that TRI!

1. Shawn Colvin

Image: Getty Images

Shawn Colvin is a Grammy award-winning artist that was bitten by the tri-bug back in 2001. “It’s true, once you do one of them you want to do more!” She regularly participates in triathlons all over the country and was even at the 2019 Kerrville Triathlon Festival where she sang the national anthem to kick-off Saturday and Sunday of race weekend! Colvin holds a special place in our hearts because she’s one of our very own.

Image: Noel Vasquez

2. James Marsden

James Marden is a well-rounded actor, known for his roles in 27 Dresses, Enchanted, and X-Men, is also a regular participant of triathlons all over the States. He is constantly keeping up with his training and participates in various triathlons every year to maintain his muscular physique. Marsden says triathlons are a great way to stay in shape year-round so he is camera-ready at all times. He even missed the 2017 Emmy awards because it conflicted with one of his triathlons!

3. Jennie Finch

Image: Matt Peyton

Jennie Finch is one of the best softball players the sport has ever seen. After retiring from her 11-year career earning her 2 Olympic medals, she hung up her cleats and traded them in for running shoes. She began by entering marathons before she participated in the 2013 New York City Triathlon as a way to get back in shape after her third child was born. She crossed the finish line of the Olympic-distance (we see what she did there) with an impressive time of 2:51:15!

Image: Clara Molden

4. Gordon Ramsay

Hell’s Kitchen’s overlord, Gordon Ramsay, took his skills out of the kitchen to participate in the 2013 Hawaii Ironman. Since then, Ramsay has competed in several marathons, half-ironman, and other races throughout his journey. The competitive environment of the events is what keeps him coming back year after year. He trains throughout the year to keep up with his physical condition alongside his wife, Tana.

Image: Jean Lacroix

5. Jennifer Lopez

Jennifer Lopez was inspired to begin her journey as a triathlete for a good cause. She participated in her first-ever triathlon at the Nautica Malibu Triathlon in 2008 to raise money for Children’s Hospital Los Angeles. New to the sport, she had to spend most of her time training for the swim portion. On race morning, her training certainly paid off with her finishing time being 2 hours, 23 minutes and 28 seconds!

Image: Gregg Deguire

6. Matthew McConaughey

Austin local Matthew McConaughey is no stranger to the sport, having completed several triathlons since his journey began. McConaughey started his journey in 2008 by completing an Olympic-distance tri. He showed off his athleticism by earning a time of 1:43:48. How would you like that for your first ever triathlon time?

7. Claire Holt

Image: Chris Polk

Best known for her role in the TV series The Vampire Diaries, Claire Holt was instantly hooked on triathlons. Like the other star triathletes, Claire Holt is a regular participant of the celebrity division at the Nautica Malibu Triathlon. Once she discovered her love for the sport, she found herself returning every year with the goal of improving her performance! She achieved her goal at the 2012 event by taking home first place with a time of one hour and 44 minutes.

Image: Noel Vasquez

8. Joel McHale

Joel McHale is the newest celeb to become a triathlete. He was especially impressed with his defeat of fellow triathlete and star, James Marsden, during the run portion of the race. He plans on returning to race triathlon again next year and plans on recruiting other celebs to join him!

9. Megyn Price

Image: Chelsea Lauran

Rules of Engagement star, Megyn Price, started her triathlon career because she wanted to have a goal that would test her physical strength. She finds it important for females to have goals that are based on something more than how you look. Her efforts paid off when she took home first place at a 2010 triathlon with a time of 2:10:23, just 3 years after her first tri! Way to go!

Image: Jamie Squire

10. Brendan Hansen

Brendan Hansen is best known for his professional swimming career. During all the chaos of winning 6 Olympic medals, breaking world records left and right, and starting a family, Hansen managed to find time to become a triathlete! Hansen competed alongside our Rookie Triathletes in 2010 and continues to participate in triathlons in and around Austin, Texas. When asked about his triathlon journey, Hansen told The Orange County Register, “Triathletes are great. They’ve got a screw loose, the way they train. But at the finish line, there is a beer tent. How great is that?” We couldn’t have said it better ourselves!

These folks may be superstars, but at the end of the day, their triathlon journey started just like everybody else. Maybe we can invite them to join us on the course this May with the CapTexTri!

Simple Steps to Eliminate Bike Shifting Issues

December 29, 2021/in Blog /by CapTex Tri

Derailleur Adjustment Tips

Experiencing issues shifting when hitting the road to log some miles on your bike? You most likely need to make some adjustments to your derailleur. Shifting problems are a common occurrence for cyclists and triathletes. So we’re going to give you some expert tips to fix your shifting problems yourself. Get ready to expand your bike mechanic skills and learn these quick, easy steps to adjust your derailleur and put a stop to your shifting issues!

What’s a Derailleur?

A derailleur is a device on your bike that changes gears by moving the chain from one sprocket to another. There are several different styles and sizes when it comes to derailleurs. But when it comes to fixing shifting issues, the steps you should follow are often the same.

Derailleur Basics for Shifting Issues

Derailleur mechanics provide a simple way for you to dial in shifting in the middle of a ride. Although it’s easiest to make and check adjustments when the bicycle is supported in a repair stand, you can adjust your derailleur without any tools at all.

If you suspect your derailleur may be damaged or bent, unfortunately, you won’t be able to fix this one yourself. You’ll need to take your bike to your favorite local bike shop to have a mechanic help you out. The following tips are for derailleurs that just need slight adjustments such as a tweak to the shifter, elimination of rubbing, or quieting that pesky squeaking sound.

Identify the Problem

To adjust the derailleur, look at the point where the cable enters the rear derailleur. Here you’ll see a round, knob-like piece; that’s the cable adjustment barrel. This is used to tune the derailleur adjustment.

Standing behind the bike, turn the cable adjustment barrel either counterclockwise or clockwise in half-turn increments until the shifting hesitation is cured. The direction in which you turn your derailleur depends on what type of hesitation you’re experiencing.

The most common problem is slow-shifting into easier gears (toward the spokes) which is due to the stretching of the cable. But, it’s also possible that you’re experiencing difficulty with shifting into a higher gear, which means the cog isn’t allowing the chain to shift outward smoothly to the next gear.

So, which way do you turn it? Determine this to continue to your next steps to adjust your derailleur.

Experiencing slow shifting – turn the barrel adjuster counter-clockwise toward the spokes. This will tighten the space between the cogs or shifting increments.
Difficulty shifting into a higher gear – turn the barrel adjuster clockwise, away from the spokes to loosen the space between the cogs to allow for easier shifting.

Time to Adjust Your Derailleur

Commit this to memory to help you remember which way to turn the barrel adjuster the next time you experience shifting issues.

If the derailleur is hesitating when shifting toward the spokes (the more common problem), turn the barrel toward the spokes (counter-clockwise).
If it hesitates to shift away from the spokes, turn the adjuster away (clockwise) from the spokes.
Turn it only a half turn, shift multiple times to check the adjustment, and repeat as needed to eliminate all hesitation.

Pro tip: Be aware that there is a range of acceptable adjustments, so there may be more than one barrel adjuster position that results in good shifting performance.

No More Shifting Issues!

Now you have the right tips to adjust your derailleur back into place for a smooth ride with easy, noise-free shifting. If you were experiencing trouble with your shifting, remember these tips to adjust your derailleur before your next ride. If you have a friend who is constantly dealing with shifting problems, help them out, and share this with them! Congrats! You have a mechanic you trust and know will keep you in good hands, YOU!

Now you’re ready to go and check out these fantastic cyclist-friendly routes in Austin.

Run these Austin Hills to Become a Stronger Runner

July 26, 2021/in Austin, Blog /by CapTex Tri

Build strength and stamina when you run these Austin hills

Very few people enjoy hill workouts. But you can’t deny the benefits of including hill workouts with your routine. Whether you’re training or maintaining, adding at least one hill-based workout has many benefits. Yes, your pace will be slower, but that’s okay. You’ll build stamina, strengthen your lower body, and increase your lung capacity. Add one workout a week on these different Austin hills to begin seeing a difference. If needed, make it every other week to begin. And yes it’s okay to run/walk these Austin hills when you first start. Pro tip: you’re asking your body to work harder, take care of it with these tips to beat the heat.

“Hills are speedwork in disguise.” – Frank Shorter (gold medalist, marathon, 1972 Summer Olympics; silver medalist, marathon, 1976 Summer Olympics)

Wilke

Climb Wilke and arrive at Rabb Road.

There are few people in Austin who haven’t heard of Wilke, a well-known classic in the Barton Hills neighborhood. The entire road itself is about .3 miles, but you can push that to nearly half a mile (and >100 feet elevation change) with this workout:

begin at Barton Hills and Wilke Drive
Run (against traffic) to the top of the Wilke, you’ll end at Rabb Road
turn around and head back down (make sure to control yourself!)
take a left on Barton Parkway; make a U-turn at the footbridge
return to your starting point, rest for 60 seconds, repeat as desired

Ladera Norte

To visit Ladera Norte head to northwest Austin, past Far West Boulevard. Many different routes can be created from this hill, but this workout is a ~1.3-mile lollipop route that has about 325 feet elevation change. Park at Ladera Norte and Valburn Drive.

run south on Ladera Norte and control your stride
take a right on Backtrail Drive., it’ll end at Ladera Norte
take a left on Ladera Norte and begin your ascent; Pro tip: keep your head low, lean forward, pump your arms, and keep your feet moving
rest for 2:30 minutes at the top, repeat as desired

Hill of Life

Runners running up and down Hill of Life.

Get off the roads and conquer the Hill of Life on the Greenbelt! Pay attention to this route, especially as you descend the Hill of Life. What starts at the top with great views ends nearly half a mile downhill, with nearly 300 feet of elevation change. There are no major turns unless you want to run on the trail for a 5-minute recovery. Repeat as desired. Get to the Hill of Life on foot (several Greenbelt access points) or by car (take Scottish Woods Trial off 360). This workout will help strengthen the muscles in your feet and teach you about building your mental toughness.

Pease Park

This double-roller near Shoal Creek doesn’t have the elevation gain of the other three on this list, but it’s a great workout nonetheless.

start near the picnic tables at Pease Park, run west on Kingsbury Street (climbs aren’t gnarly, but there is a flat part before the second hill)
use this section to briefly recover before attacking the second hill
there’s more than a quarter-mile until the crest, turn around at the top, use the downhill to recover
rest at Pease Park for 60 seconds, repeat as desired

When you visit these Austin hills it’s important to bring fluids with you, especially during the Texas summers. Pease Park has water fountains, but if you prefer your own hydration plan accordingly. As for all workouts on the road, be visible/reflective, run against traffic, be predictable, and keep an eye out for cars. If you’re running as a group, don’t hog the road and run no more than side-by-side. Don’t forget to strengthen your core. These 5 core exercises will help you do just that, allowing you to be in more control of your body when you run up and come back down these Austin hills.