Tag Archive for: Kerrville Tri

Beginner’s Guide to Swimming in Cold Water

Learn the benefits and safety tips of swimming in cold water

Swimming in cold water is an exhilarating experience. It’s a fantastic way to get fit, unwind, and strengthen both your mind and body. Swimming laps in chilly water can wake you up and make you feel alive in a way that no warm swimming pool can. For triathletes, cold, open water swimming is a vital part of training. It can provide you with more space and fewer swimmers since everyone won’t flock to the cold swimming areas. Learn why taking an icy dip can be good for you and how to accomplish it safely.

Benefits of Swimming in Cold Water

  1. Increased stress tolerance

Swimming in cold water has many benefits.

Swimming in cold water is scientifically documented to improve psychological markers of stress tolerance. The shock and adaptation you experience make your body thrive under stress in the long run, not just tolerate it. Swimming in cold water increases the adaption even more. Just like any other physical activity, it’s an excellent method to relieve stress.

  1. Improved circulation

Coldwater imposes vasoconstriction on your blood vessels, followed by a period of compensatory vasodilation. This forces your body to warm your core when you enter the cold water. It then creates a dilation when blood rushes to your extremities to warm them up again. This process of alternation between constriction and dilation dramatically improves overall circulation.

  1. Superior calorie burn

Wearing a wetsuit can help you retain body heat.

Swimming against cold waters forces your body to thermoregulate more than usual while you focus your mind and body on the difficult task of swimming. It also improves fat metabolization which makes you leaner and healthier in the long run. Swimming is considered a complete workout because you’re using every part of your body.

 

Follow These Safety Tips

  1. Start small

Gradually immerse yourself in the chilly waters to begin. You can practice at home by slowly increasing the amount of cold water in your shower. It will be difficult to control your breathing initially, but continued training can reduce the amount of time you need to adjust to the cold. When building workouts, begin with shorter distances. This allows your body to acclimate to the temperature and adjust your breathing technique. Lastly, explore these helpful tips for taking your swim from the pool to the open water.

  1. Don’t swim alone

Swimming might be a solo sport, but that shouldn’t stop you from doing it with your friends.

Find your local swimming groups and participate in group swims. Swim partners can provide valuable feedback on your swim style, your kick, and your breathing that can lead to improvements. Partner swimming also provides an extra pair of eyes in case something goes wrong. And, don’t forget about the accountability factor. Knowing your friend or group is meeting you for a workout increases the likelihood that you show up too.

  1. Wear a wetsuit

A wetsuit retains body heat and allows you to focus on the mechanical aspects of swimming first. It also helps to minimize the impact of cold water. You can then focus on your form, sighting, kicking, and breathing in the water. You could eventually graduate to wearing wetsuit shorts.

 

What You Need to Get Started

  • gym bag to carry all your gear
  • towel
  • wetsuit
  • swim goggles
  • extra clothes for after your swim

Swimming in cold water is possibly one of the most challenging feats a triathlete can face. It can be intimidating and difficult, but engaging in a gradually increasing training regimen with small increments can work wonders. Stay safe with our advice and practice often. Eventually swimming in cold water won’t even bother you.

What is a Bento Box and How to Use One

Learn what a bento box is and how you’ll enjoy longer bike rides with it

Cyclists need proper nutrition, especially on longer rides. A bento box is a lightweight and effective way to carry more nutrition for your long bike rides. Carrying a gel or a waffle in a jersey pocket is a good option for short to medium distances. But when you’re increasing your mileage, lack of nutrition can lead to fatigue. During longer training rides you want to carry enough fuel with you without affecting your balance. Before you begin any long rides, make sure your bike has had a proper tune-up.

Bento boxes have a minimalist design, won’t flap around in the wind, and aren’t too clunky. They’re also available in a variety of sizes. Some bikes have fittings designed to install bento boxes. However, most of them are affixed with Velcro straps to your bike frame. The ideal bento box should be small enough to not slow you down or impact your form. But you also want them to be large enough to carry everything you need. Are you ready to add a bento box to your bike? Check out three of our favorites below.

Zone3 Aero Top Tube

The shape of this Zone3 Top Tube allows you to carry what you need without overloading your bike. This bento box can be fitted to the top tube of your bike around the stem. It has loop straps and four hooks. It neatly fits the frame of your bike. You’ll have easy access to everything you need during your ride. This box can also store your phone, keys, or credit card. It’s manufactured from a waterproof material with a large waterproof zipper.

Apidura Top Tube Pack

Apidura is known for its ultralight equipment, like its Top Tube Pack. This box is made from tear-resistant, lightweight, and waterproof Hexalon material. This tough, durable pack is lightweight, weighing only 107 grams. It has dual mounting positions to suit different bikes. The flip-top lid has a magnetic closure making opening and closing very easy. In case your bike does not have top tube mounting points, Apidura provides Velcro straps to strap the pack to the top tube.

Oveja Negra Snack Pack XL

This bento box comes in lots of designs and colors. The Snack Pack remains stable in any road condition due to its wide Velcro top-tube strap. This bag has a large interior and a zipper which can be easily grasped even with gloved hands. The Bolt-On Snack Pack is available in different sizes and bolt-on styles. It weighs 3.6 ounces and is made in the USA.

Keep Working To Your Next Goal: Winter Running Events

“Comfort zones: If you live in one too long, that becomes your norm. Get comfortable being uncomfortable.” — David Goggins

If you’ve ever completed a triathlon, you already know what it means to break through your comfort zone. Not everyone can, or will accomplish that in their lifetimes. But when it comes to the off-season, it’s easy to fall into your couch and let the weeks fly by. This article will show you how making new goals during winter training can actually transform you.

 

Where Are You Headed?

So you’ve done a triathlon or more. You’re no stranger to discipline. You know what it means to endure long hours of training just to arrive at that final cathartic moment when you blaze past the finish line.

And now it’s off-season. Winter’s here. You can feel it in your bones. Your calendar’s filled with parties and other fun activities instead of training.

This is when the days grow shorter, and the ground becomes colder. None of these are ideal circumstances for training outdoors. So why not relax and let loose?

Here’s the thing.

You don’t suddenly transform into who you’re supposed to be on race day. You get there — slowly — by sculpting your body day-after-day, inch-by-inch. 

Everything you do before race day is what makes you who you are. In this sense, it’s arguably more important that you participate in winter training than at any other time. 

All else remaining equal, the athlete who doesn’t let themselves go during the off-season has a competitive edge over everyone else who does. 

And just because it’s winter doesn’t mean you can’t train. While it’s not the most ideal time for breaking your past records, it is the best time to focus on maintenance, covering up weaknesses, and becoming injury-proof.

 

Enter The Half Marathon

Whatever goals you might have for the future, it’s a good idea to do half the distance of next season’s race in preparation. You don’t need to exceed a half-marathon.

Stay active, but reduce the length of all your training sessions. This is because you want to focus on recovery, overcoming injuries, and keeping your mind sharp. 

As long as you stick with a consistent regimen, you can always add or subtract volume later. But if you completely ignore winter training then it’ll take a long time for your body to return to its peak condition. You need to keep the engine running so you can jump into action whenever you need to.

Even if you can’t go outside, you can swim, bike, and run on a treadmill indoors. You can fix up imbalances, weaknesses, or take up yoga and strength training to explore new ground.

One of the best ways to experience a half-marathon is through the 3M Half marathon that’s held in Austin, Texas on January 23, 2022. This event features a course that’s 13.1 miles (21.08 km) long. It ends with a post-race party that’s filled with plenty of food trucks serving some of the best tacos and BBQ you’ll ever have. Make sure to sign up before race day to remain eligible.

Or, if you wait a little longer, you can enter the Ascension Seton Austin Marathon, Half Marathon and 5K on February 20th. This course passes through some of the most iconic landmarks in Austin, and is close to some amazing hotels, restaurants, and shops that you can enjoy with your whole family.

Don’t think. Sign up now. Imagine crossing the finish line to a roaring crowd all over again. You’ll only ever regret the things you don’t do and never the things you’ve done.

 

How to: Hydrating While Cycling

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Follow our advice to get better at hydrating while cycling

If you’re new to cycling, one of the challenges to get accustomed to is knowing how to drink water while peddling. Just as there is skill needed to balance, ride curves, and pump uphills, technique is needed to hydrate without losing your balance and falling off your bike. Here are some tips for hydrating while cycling.

Use a squirt-top bottle instead of a cap bottle

A water bottle with a cap requires you to twist it open, which is cumbersome to do with one hand on a bike. When it comes to squirt-top bottles, you can simply use your teeth to open the valve and start drinking with one hand as you control your bike with the other. The convenience a squirt-top bottle offers during cycling allows you to focus on the course more and avoid any accident.

Make use of the bottle cage on your bike

To carry water on the road, you can use a bottle cage on your bike. The bottle cage can be installed between the bars, on the frame, or near the saddle to help you reach your drink with zero fuss. Here are the pros and cons of each bottle cage.

Aero Bottle Cage

This type of cage is designed so that it can be attached to multiple parts of the bike frame. Most other cages can only be mounted to the frame.

Pros
– easiest to access
– option to install it either vertical or horizontal
– using horizontal bottles at the front can decrease aerodynamic drag

Cons
– poor aerodynamics compared to other cages
– using vertical bottles can cause even higher aerodynamic drag.

Bike Frame Cage

These are very common bottle holders that can be placed on the frame, seat post, or handlebars.

Pros
– slim aero bottles on the down tube are less affected by drag and side wind.

Cons
– intermediate aerodynamic drag
– large frame-mounted bottles are expensive and difficult to clean.

Rear Hydration System

This is an aerodynamic bottle that is mounted behind the seat post. These are more so used by competitive triathletes partaking in very long distances.

Pros
– best choice in terms of aerodynamics
– least affected by side wind

Cons
– requires a cage with a strong grip to prevent bottle-launching
– must be made of a favorable material to oppose side sway

Take advantage of the straight-aways

Think about when the ideal time to take a sip is and be ready to do so. Trying to pull the water bottle out on curves is much more challenging, so wait until the trail is flat and straight to get your drink.

Practice, Practice, Practice

Ride up and down your street over and over and practice. Pull your water bottle out of the cage, take a sip, then put it back while moving forward. Start off slow and pick up speed as you get more comfortable.

Pro Tip: Avoid quenching your thirst in one go

Kerrville TriathlonExerting your body through exercise causes dehydration which makes you thirsty. Despite your desire to rapidly quench your thirst it’s important to not drink too much. It can be counterproductive and negatively affect your performance. It is best to avoid drinking mouthfuls and only take a few sips occasionally. You can hydrate yourself effectively without running the risk of drinking too much.

To make sure you do not run yourself dry, you should consume around 600-900 ml of water, per hour, during a triathlon, in addition to other nutritional needs. Although triathlons will have water available in transition and on the run course, not all triathlons provide an aid station on the bike course. Make sure the water bottle(s) on your bike are full so you don’t run out of water.

Hydrating while cycling can be tricky if you’re not used to it. With a secure bottle cage and lots of practice, you’ll be able to master this skill in no time.

What You Should Know About Triathlon Distances

What are the different triathlon distances? We cover the basics to help you choose the right one for you

A triathlon is a sports event that rewards your grit, stamina, and endurance. It is a comprehensive competition which includes swimming, cycling, and running. A triathlon is obviously challenging, but you can do well with proper training and a positive mentality.

When you hear triathlon, you might think of mass swims and endurance professionals racing in a full distance triathlon – Ironman – which involves a 2.4 mile swim and 112-mile bike ride before culminating in a 26.2 marathon run. It is a common misconception that is all triathlons can be.

In fact, there are many different triathlon distances, with most of them being very beginner-friendly.

An important factor that determines its difficulty is the distance to be covered. Knowing the distance implications of various triathlons helps you choose the right one for yourself and prepare for it accordingly. Let us look at different triathlon distances.

Super sprint

Super sprint triathlon is a shorter distance sprint triathlon. This distance event usually covers a total distance usually of about 8 miles (3 km). It is perfect for those who want a taste of what triathlon is all about.  The distance breakup can vary greatly in this distance but is usually is 300 to 500 m of swimming, 10 km (6.2 miles) of cycling, and 2-3 miles of running. Despite being considered a beginner’s triathlon because of the short distance, it can be just as tough for veterans that want to see their max speed. 

Sprint

For beginners who have some previous experience and want to take it up a notch, a sprint triathlon is a logical progression after a super sprint. This is one of the most popular distances for triathlons. This distance can vary greatly as well. So be sure to check the specifics when researching triathlons in your area. A sprint triathlon is usually about a total of 15-25 miles. An example of a sprint triathlon distance is a 500m Swim, 14.5 mile Bike, 5 Km Run.

Taking part in a sprint triathlon is a great way to check how your training is going when you are training for a longer distance. Participating in a sprint 6-4 months before an Olympic or Half Distance is a great way to practice and test your race tactics.

Standard/International/Quarter/ Olympic

The name gives away the increased difficulty that comes with this triathlon. This event distance took on the name Olympic after triathlon joined the Olympic Games in 2000. With an overall distance of around 32 miles (51.5 km), this triathlon requires you to exhibit a higher endurance level. It comprises 1500 m (0.9 mile) of swimming, 40 km (24.8 miles) of cycling, followed by 10 km (6.2 miles) of running. 

Training for an Olympic takes significantly more time and planning. There are usually race cut off times at these events, meaning knowing your pace is very important.

Half Distance/ 70.3

Half distance triathlons have become increasingly popular over the years. This 70.3 mile-long strenuous physical course involves covering 1930 m (1.2 miles) in water, 90 km (56 miles) on the bike, and 21 km (13.1 miles) on foot.

Racing a half distance is very obtainable with a structured training program. Half distances can take up to 8.5 hours to complete. Athletes racing in these longer distance events should also pay attention to on-course support and have a nutrition plan. A 70.3 distance is great for athletes that want to focus on endurance over speed. Just like with moving up from a sprint to Olympic, racing a half distance as part of your full distance training is a great idea.

Full Distance

If half distance is not enough for you, you can double the distance by participating in a full distance triathlon. This is commonly associated with the Ironman brand but there are tons of awesome events that offer a full distance triathlon. Covering 140.6 miles (a little over 226 km), a full iron triathlon is extremely tough, even for veterans. It requires you to swim for 3900 m (2.4 miles), cycle for 180 km (112 miles), and run for 42.2 km (26.2 miles).

Athletes racing the 140.6 distance should invest in more specialized equipment like a triathlon bike and potentially a wetsuit. The training regimen for a full distance is much longer and requires a dedicated schedule.

Ultra

From double triathlon to decuple triathlon, every version that exceeds full distance triathlon falls in the ultra category. These triathlons can stretch over a number of days. The most-demanding forms of triathlon fall in this group.

These distances can be seen as milestones for you to reach over your triathlon career. Choosing the most suitable distance, as per your ability and experience, can prove crucial to how you perform in the competition. Make sure to pick a distance that doesn’t push you too much and that you can enjoy it.

Infographic showing the different triathlon distance that are explained within the blog

Your Nutrition Guide for Every Triathlon Distance

Nutrition Guide for Every Tri Distance

Besides the difference of length, short and long-distance triathlons are also different in the impact they have on athletes’ nutritional needs. Learning how to fuel appropriately can make a massive difference in the experience you will have during your training journey and on race day. Keep reading our nutrition guide with tips for every triathlon distance you can use while you train and compete for your next triathlon. With nutrition, it is super important to not try anything new on race day since you don’t know how your body will react to it.

Sprint and Quarter

These are shorter distances where, in many cases, athletes can race without having to consume additional fueling, besides water.

Carbohydrates are Your Friend

ROCTANE Energy Gels.GU Energy

GU is our go-to when it comes to energy gels

However, if you are consuming calories during these events where you are performing at a higher intensity, it is helpful if those calories come from carbohydrates, as they will be easier for your body to utilize. Recommendations range between 30 to 45 grams of simple carbohydrates per each hour you are racing. Here is where gels, chews, and sports drinks come in handy. For example, energy gels usually have about 23g of carbohydrates, while chews contain around 25g per 6 pieces. With sports drinks, it is essential to choose drinks that are not low in sugar, to get over 20g of carbohydrates per 12 oz. These recommendations also apply during high-intensity training sessions.

Pre-Race Nutrition

Another factor to take into consideration is what you eat before the race. With this, there is no single formula or a recommendation that fits everyone. It’s best to find what works for you. A general rule to follow is to eat things that are easy to digest, such as plain waffles or toast. We recommend avoiding more complex foods like oatmeal, as they might be harder for your body to process. However, what matters is that you are eating something that makes you feel good.

Half Distance

The half distance is an event where you will undoubtedly be consuming additional fuel. Longer distances focus more on endurance rather than speed, so your nutritional needs are going to be different.

Nutrition During the Race

Some people have no problem consuming only gels or chews during longer events. But it’s common for athletes racing for longer periods to eat more complex foods. While you should still aim for 30 to 60 grams of carbohydrates per hour, it’s beneficial to get those from other sources besides just simple sugars. Things like granola bars can be very helpful for providing sustained energy without the sugar rush. They allow a steady utilization of fuel since they contain a mix of carbohydrates, protein, and fat. This can also help reduce stomach discomfort.

It is crucial to pay attention to your electrolyte intake. Especially when racing in the heat, because high amounts of electrolytes are lost with of sweat. Consuming electrolyte drinks, such as Nuun, is the easiest way to prevent dehydration.

Training Nutrition Plan

Your Nutrition Guide for Every Triathlon Distance

The main nutritional difference between short and long-distance triathlon training is the number of calories needed per day. Regardless of what you’re training for, it is essential for you to focus on recovery. Especially if you are used to having multiple workouts within a 24-hour time frame. Make sure to have meals of snacks that contain carbohydrates and protein after your workouts. This will ensure that your body can replenish the nutrients lost during training. Examples for recovery meals can be as simple as chocolate milk, a PB&J or a turkey sandwich or some cheese and crackers. Fruit with your favorite nut butter is also a good alternative. This will help you recover better for your next training session, and help you avoid burnout or injuries in the long-term.

With the help of this triathlon nutrition guide, you’ll be ready to rock whatever distance you choose to complete on the Kerrville Tri course.

2020 Kerrville Triathlon Canceled

2020 Kerrville Triathlon Festival canceled

Thank you for registering for the 2020 Kerrville Triathlon Festival. We have an update concerning this year’s event scheduled for September 26-27, 2020. Unfortunately, we have been forced to cancel the 2020 Kerrville Tri as a result of mandates by local/state governments and the recommended CDC guidelines. And, unfortunately, postponement is not a viable option based on permitting and venue availability.

We know that this news may be disappointing to you. We also understand the hours you have dedicated to training for this race. Please know that this cancellation was made with the safety of the entire community in mind. All registered participants have the option to transfer to another triathlon in the series at no additional cost or request a full refund. Every participant should receive an email with details on how to complete this process. Please fill it out no later than Friday, August 7th. Please allow at least 60 days to process your refunds or transfer requests.

We look forward to seeing you soon! We will continue to post blogs & social media on triathlon, training, and everything you need for a healthy & happy lifestyle.

Complete your transfer/refund

Due to the cancellation of the 2020 Kerrville Triathlon, all registered participants can transfer to one of our 2021 triathlons at no cost or request a full refund. A form must be submitted for each registration on your account.

Events that are open to transfer include:

Participants who wish to upgrade distances at the 2021 CapTex Tri or 2021 Kerrville Tri will need to pay the difference in registration for that distance. That request can only be filled after the transfer to the original distance is complete. All participants who do not wish to transfer your registration to next year’s event may request a full refund.

Every participant should receive an email with details on how to complete this process. If you didn’t please check your spam folder. If you still can’t find it, email [email protected] and we are happy to resend you the link. Please fill out the form and submit by Friday, August 7th. If no action is taken by the deadline you will automatically be transferred to next year’s Kerrville Tri at no cost.

Please keep in mind, all merchandise & USAT Membership purchases will be refunded for the event, regardless of transfer or refund request. Please allow at least 60 days to process your refunds or transfer requests. We appreciate your patience.

Run Austin Virtual Series

Don’t let your training stop just because Kerrville Tri isn’t happening! Stay motivated with the Run Austin Virtual Run Series! The 6 virtual runs will be introduced at the beginning of each month, have a unique distance, and Austin, Texas-theme.

Participants receive:

  • Personalized, themed bib that can be printed at home
  • Digital finisher medal
  • Online results
  • Downloadable finisher certificate

Register for each event individually or get the entire series, over $100 value, for FREE with registration for the 2021 3M Half Marathon or the 2021 Ascension Seton Austin Marathon, Half Marathon & 5K!

 

Tips for Sighting in Open Water

Sighting Tips for Open Water Swimming

Swimming in the correct direction during open water can be a challenge for most athletes. This is why learning the proper technique for sighting in open water is crucial during training. Here are a few tips for sighting that can help when you line up for your next event.

Plan Ahead

Look for buoys or landmarks to help you sight while on the swim course

Print out the swim course map and go to the swim start to look for landmarks to use while sighting. Ideally, you want to survey the area at the same time when the swim will occur. This will give you an idea of where the sun is hitting the swim course and if the glare will be an issue. 

Look for landmarks in the distance that are distinctive and easy to spot. Things like buildings, peaks of trees, or dips in the tree lines are great for spotting. Buoys can be hard to spot during the swim, and especially if you are slightly turned in the wrong direction, the significant landmarks provide an excellent alternative for sighting.

Come Up With a Game Plan

If the swim course runs parallel to the shores, use the shores to gauge if you are swimming in the correct direction. Look back towards the shore when you are taking a breath on your side while you are swimming. Also, use other swimmers to help you gauge if you are swimming in the correct direction. If you were swimming with a pack and suddenly found yourself swimming alone, popup and sight for landmarks or buoys to check if you are swimming in the right direction. 

Prep Your Gear

Keep your goggles clean and apply your favorite anti-fog spray inside the goggles before the event. A good, clean pair of tri goggles will allow you to see better and further down the swim course to spot the swim buoys and landmarks.

Practice, Practice, Practice!

Tips for Sighting in Open Water

Here are some tips from seasoned triathlete and High Five Events‘ Operations Manager, John Chung. “Practice swimming with your head up in the pool. Use the cool down set for practice, and establish a rhythm for when to take a stroke for sighting. I like to swim two normal stokes and a sight stroke, pull, pull, sight. To get your head elevated slightly above water, push down instead of pulling through during the catch. 

On your next open water swim practice, figure out which way you naturally curve to when you swim. For example, I tend to swim to my right, so if the buoys are on my left on a counter-clockwise swim course, I tend to swim away from the course. So for me, I need to look for buoys to my left when I sight during the swim. Sight 2 to 3 times to correct the direction in which you are swimming. First, locate the buoy or landmark you’ll use. Second, adjust your swimming direction to get back on course. Third, continue to sight as often as needed to make sure you are swimming towards the buoy or landmark.” 

Make it a point to practice sighting during the cool-down portion of your swim sessions to have this skill mastered for your next event! Happy swimming!

How to Find the Best Triathlon Swim Goggles Fit for You

Everything you need to know to find the best swim goggles for triathlon

A good pair of goggles is a tri-gear essential that can make or break your swim during your big race. That’s why it’s critical to find a pair that meet your standards and needs.  Durability, strength, comfortability, and adjustability are qualities you should look for before purchasing a new pair of tri goggles. Different kinds of goggles provide better protection, benefits, and effectiveness, depending on the type of swimming you’re doing. Get ready to race you best at your upcoming tri with our recommendations of the best triathlon swim goggles.

Here’s a couple of things to keep in mind before buying your pair:

Size Matters

The most notable difference between pool goggles and tri or open water goggles is tri goggles are bigger for a broader range of vision. This feature is critical to maximize your field of vision to properly sight while swimming for other athletes, buoys, and the almighty swim finish line. Tri goggles often come in various sizes, so make sure you get the pair that best fits your face without compromising your sight.

Pay Attention to Tint

Style may be important, but you don’t want to compromise style for function and vice versa. Tinted goggles may appeal to you more, but if you’re doing an open water race with muggy water, heavily tinted goggles would not be in your best interest. Plus, if you’re new to open water swimming, limiting your already hindered vision may be intimidating for most swimmers.Tinted vs. Untinted Swim Goggles

Train in the Goggles You Will Race In

This is the best way to avoid any race-morning mishaps from keeping you from performing your best on race day. Adjust your goggles to the exact tightness you’re comfortable with to prevent your goggles from filling up with water or even falling off mid-race. Pro Tip: Always have a second pair of goggles once you find a pair you like. It is always good to have on race morning in case something happens to your googles on site.

UV Protection

You protect your eyes during every other portion of the tri, and the swim is no exception. Most goggles typically have this feature, but double-check and make sure you get a pair with UV protection. The sun’s rays reflect off the water and make it hard to see, that’s why goggles with UV protection will shield your eyes from any damage and keep your vision manageable on sunny training or race days.

Check Out Our Top 5 Triathlon Goggles

Roka R1 Goggles

  • Long-lasting silicone straps
  • Great anti-fog and
  • Stylish

Speedo Covert Mirrored Swim Goggles

  • Adjustable & comfortable
  • Lightweight
  • Wide-angle optical lens

New Wave Fusion Swim Goggles

  • Maximum comfort with leak-resistant seal
  • Low price, customizable and precise vision
  • leak-resistant seal

Aqua Sphere Kayenne Swim Goggles

  • Curved lens technology for 180 Vision
  • Smoke lens
  • Soft seals for extra comfort

AqtivAqua Wide View Swim Goggles

  • 100% UV Protection
  • No-slip double strap
  • Great for indoor and outdoor swimming

You’re All Set!

Now you have all the tools you need to find the perfect pair of goggles to take you to the finish line at your upcoming tri! Didn’t see your fave goggles on this list? Want us to give them a try and add them to this list? Reach out on Facebook or  Twitter and let us hear your thoughts!

How to Refuel at the Gas Station During Training Rides

Make a pit stop anywhere, anytime during your training rides with this Gas Station Refuel Guide

You pump up the bike tires, check your saddle height, cover yourself with sunscreen, you open the cupboard trying to figure out what to bring for a mid-ride snack, but nothing looks appealing. Instead of agonizing on what to bring, why not just ride “light” and stop at a gas station to refuel. Gas stations are everywhere. It is a good place to stop, take a break, stretch your legs, use the restroom and refuel.  Here are some ideas on what to pick up from the gas station to refuel during training rides as you get ready for Kerrville Tri! 

Short Ride Refuel

For short rides, 1 to 2 hours, a bottle of water, or your favorite electrolyte drink are great choices to rehydrate. If you notice that you’re hungry, go for a banana, energy bar, or even candy such as Skittles. These are all great ways to get some quick calories in. They are easy to digest and allow the body to absorb the calories quickly.

Refuel Guide for Medium Rides

For medium rides, 2 to 3 hours, in addition to water and electrolytes drinks, also consider having a coke. Studies that found that caffeine can enhance exercise performance. And for your snack, consider having something high in calories and with some fat. Food with a bit of fat will keep you feeling full. Muffins, Snickers, and trail mix are some great options. Keep a good balance of carbs, protein, and fat for sustained energy.

The Long Haul Refuel

For rides longer than 3 hours, consider getting food and drink that is appetizing and you’ll actually enjoy. If you have been on the bike for hours, the last thing you probably want is another gel or chew. On those hot days, an ice-cold soda or Red Bull is a great way to refresh yourself. Maybe even consider getting an ice cream sandwich. If the gas station is serving fresh-made food, that is a great option. A fresh-made hot breakfast taco is a great mood booster when you are in the middle of a long ride and feeling tired. The goal is to get food that you want to eat and get the needed calories to finish the ride strong. 

You’re Ready to Ride!

How to Refuel at the Gas Station During Training Rides

Pro tip: Don’t forget to grab your debit card and look over these must-know rules of the road before you head out for your next ride!  Now you know exactly what to eat to keep your energy levels where they should be during your workout. Next time you’re out for a training ride and don’t shy away from stopping at the closest gas station! With this Gas Station Refuel Guide, you’ll know exactly what you need to replenish your body so you can get back on the road!

If you have a favorite, go-to snack at the gas station you grab when you’re in need of a quick refuel, share it with us! We’re always looking for new snacks and treats to try during our training rides. We’re on Facebook and Twitter and would love to hear your suggestions.