run softly

Run Softly (And Listen When You Run)

Run softly you could take time off your run

As triathletes, it seems that the inherent beating our legs take while on training runs often leads to some of the most nagging and potentially severe injuries. That dreaded pain on the inside of a shin. The chronically inflamed IT band. A perpetually tight hamstring. The list goes on. Too many times we chalk this up as “part of the process.” What many athletes do not realize is that by applying a few subtle technique changes to running form, common injuries can be eradicated and running speed can be gained. By being quiet while you run you can achieve increased economy of movement; in other words, run softly.

run softly

Runner at the 2017 Kerrville Triathlon Festival (credit: Ed Sparks)

While on your next training run for the Kerrville Tri, leave the iPod at home and prepare to listen while you run softly. Listen to your gait. Is there a heavy sigh from the ground on every foot strike? Do you notice a shuffling sound similar to autumn foliage moving along at the pace of a breeze? If you are picking up on sounds that are more audible than not, you may need to work on your foot strike and run more softly.

When you run softly it allows your foot to strike the ground and transition from the initial contact This is often considered heel strike or a mid-foot strike, with less breaking force (ground reaction force). This means that less impact is transferred from this brief, but violent stop throughout your body. Think of a plane landing gently at an optimal angle. Now think of a plane landing that comes down a little hard and jolts the entire cabin. This is not entirely dissimilar to the jolt your body takes each time your foot lands. When coaches tell athletes to run with light feet, this is precisely what they are referring to.

On runs, occasionally think about foot strike and quick transition. As your heel comes in contact with the ground try to roll your foot forward to the mid-foot, then to the ball of your foot, and then to a strong, propulsive toe-off. Work on doing this seamlessly and without interruption. Another important key to this skill is never allowing heel strike to be forward of your knee. Your heel strike should occur directly under your knee and your knee should be directly beneath your center of gravity. Look down while in heel strike to mid-stance of your stride. At that point, you should see no more than the tips of your toes extending from beneath your knee. If you see more than just the tips, then you’re creating a greater ground reaction force and more resistance – increasing your risk for injury.

Like anything, running softly takes time to develop. Remind yourself to run softly because the impact can be huge.

Bike care replacement timeline

Replacement Timeline for Bikes

Take care of your bike and it’ll take care of you

Triathlon season is rapidly approaching for most triathletes! If you’ve been riding all winter or are brushing the cobwebs off, take the time to learn about/be reminded of a replacement timeline for the parts on your beloved road/tri bike. Whether Kerrville Tri is the only race on your calendar or you’ll close out your tri season on the most scenic triathlon course in Texas, the below replacement recommendations will help ensure your trusted ride is ready to roll when you exit T1. Keep in mind, every triathlete’s replacement timeline is different. If you ride more frequently replace your parts sooner.

Bike care replacement timeline

Bike care is as vital as training.

Tune up: once a year or as needed
Cables replaced: replace every six months or as needed
Tires: 2500 miles
Tubes: until they flat
Chain: 10-speed: every 2000 miles; 9-speed or less: every 2500 miles
Cassette: replace every 15,000 miles (if the chain is replaced regularly)
Bottom bracket: replace when loose or rough
Brake pads: replace when worn halfway through
Bearings: replace when rough
Carbon bars and seat post: replace every 1.5-2 years.
Find yourself in need of some maintenance? Contact City Limit Cycles in Austin or Jack and Adam’s Fredericksburg.

Best of luck this triathlon season. We’ll see you in Kerrville on September 29th and 30th!

 

Wetsuit Care Insructions

Wetsuits Care Instructions

Wetsuits are as big of an investment as they are helpful in the water. By following these simple wetsuit care steps you will extend the life of your investment.

  1. Wetsuits can be used in all open water conditions. You should not use your wetsuit in a chlorinated swimming pool. Over time the chlorine will damage the seams and degrade the fabric of the suit. No matter the water, you should always rinse your suit in clean cool water after each use.
  2. To preserve the life of the wetsuit always store your wetsuit lying flat or hanging in a dry place on a thick plastic hanger. Wetsuits can be heavy so make sure the hanger is sturdy, you don’t want to find your wetsuit crumpled up at the bottom of a closet.
  3. Make sure your wetsuit is completely dry before you put it away or it will mildew and STINK! You can turn your wetsuit inside out to help it dry faster. Never leave your wetsuit out in the sun to dry.
  4. Periodically wash your wetsuit with wetsuit shampoo. This will keep the integrity of the fabric as well as keep it from becoming mildewy and stinky.
  5. Only use approved lubricates when putting on your wetsuit. Like chlorine, unapproved lubricants can degrade the fabric and will have your wetsuit falling apart at the seams. Petroleum jelly (Vasaline) or any other petroleum-based product will literally eat holes in your suit lining.
  6. If you have to travel with your wetsuit, fold as stated below. Having fold seams and a crumpled suit will lead to more likely tearing when you are putting the suit on. :Fold up legs half way up.
    1. Fold arms over in an X
    2. Fold the remaining legs over the arms and torso.
    3. Unfold when you get where you are traveling.

Welcome To 2017 Kerrville Triathlon Festival

Welcome to the 7th Annual Kerrville Triathlon Festival presented by H-E-B!

At High Five Events, we look forward all season to our big finale in Kerrville, the final event of the Texas Tri Series.  The series begins in Austin with the Rookie Tri in May and concludes here in the beautiful and welcoming town of Kerrville.

We will be returning again to Louise Hays park for T2 and the Finish Line Festival.  The run course will again be on the river trail that follows along the Guadalupe, offering shade and beautiful scenery.  Runners will make their way to the finish and collect their belt buckle finisher medals! This year’s finish line festival will be stocked with fresh cooked H-E-B Fajitas, sweet & salty snacks, drinks, and awesome vendors.

Also, make sure and grab a picture with Buck the Official Mascot of the Kerrville Triathlon. He can be seen at the Expo, Kids Run and Cheering from the sidelines on both Saturday and Sunday.

Thank you for choosing to visit Kerrville and participate in the Kerrville Triathlon Festival.  We will do our best to ensure that you have a fantastic experience!

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