Tag Archive for: triathlete

Free Half Distance Triathlon Training Plan

3-month half distance triathlon training program to get you ready for Kerrville Tri

Professional triathlete and coach Paul “Barny” Matthews has put together the perfect 3-month half distance triathlon training plan to get you ready to complete the full 70.3 distance at this year’s Kerrville Triathlon on September 29th! Whether this is your first or your fifth half iron distance, download this training plan and toe the start line with confidence.

Register for the half distance and start training today!

Matthews has won or placed at numerous IRONMANs and 70.3s. He broke onto the triathlon scene at the 2014 IRONMAN Asia Pacific Championship in Melbourne. The native Australian finished 2nd in his home country with a time of 8:02:14. He has also won some Austin races, including Rookie Triathlon and Jack’s Generic Triathlon.

This downloadable training plan is geared for triathletes who want to complete their first half distance triathlon. It’s also ideal for triathletes who want to set a 70.3 PR. You can further customize this training plan yourself by adjusting the specific workouts and their days to fit your busy life.

After you download Barny’s free training plan, click on the day’s workout to learn about the workout’s description. Each daily workout has been conveniently hyperlinked to the workout. This allows you to know precisely what you need to complete that day. This is handy if you have to switch days based on your hectic schedule!

Pro tip: when you have a rest day, take it!

If you want to take your training to the next level, then contact Matthews today. Make sure you ask for his special Kerrville Tri coaching rate! Follow him on Facebook, Twitter, and Instagram to see where he’s training and join him for a workout.

Download the entire training plan!

Download your FREE Kerrville Tri half distance triathlon training plan.
Download your FREE Kerrville Tri half distance triathlon training plan.
Download your FREE Kerrville Tri half distance triathlon training plan.

5 Reasons You’ll Love Kerrville Triathlon

Read these 5 reasons why you’ll love The Most Scenic Triathlon in Texas

Kerrville Triathlon Festival is entering its 9th year in the scenic Texas Hill Country town of Kerrville. From its beautiful course to the different distances offered, Kerrville Tri offers something for triathletes of all ability levels. This beloved triathlon is quickly turning into an annual destination weekend for triathletes and their families. There’s a 2-day expo, spectator-friendly course, and a free Kids Fun Run on Saturday. If you don’t already love #SmokinGoodTri you will after reading the 5 reasons below!One of the 5 reasons to register for Kerrville Triathlon: it's a destination weekend!

Destination weekend

Plan with your triathlon friends, bring the entire family, or both! Kerrville Tri is the perfect destination weekend. There are events for everyone, a 2-day expo showcasing the latest gear, and plenty to do in Kerrville. Eat delicious food at Grape Juice or explore nature at Kerrville-Schreiner Park. See what else there is to do when you begin planning your destination weekend!

Different distances

Kerrville Triathlon offers distances for triathletes of all ability levels. The Debra Zapata Sprint takes place on Saturday, is perfect for new triathletes, and features aquabike and relay options. The quarter and half events will take place on Sunday. The quarter offers an aquabike option, while the half has aquabike and relay options.

The Most Scenic Triathlon in Texas

If you haven’t experienced the Texas Hill Country yet, then punch your ticket at the Kerrville Tri! The Most Scenic Triathlon in Texas features a swim in Nimitz Lake, a bike ride through the Hill Country, and a run along the Guadalupe River. Participants and spectators alike love the views offered on this course. Soak it in and enjoy every second!One of 5 reasons you'll love Kerrville Triathlon: cross the finish line and float the Guadalupe River!

Float the Guadalupe

After you cross the finish line, relax with a cold beer (for 21+) and enjoy post-race fajitas grilled by Jack and Adam’s Fredericksburg. But the party doesn’t stop there! Bring your own tube or grab one of ours and recover in the Guadalupe River! The cool waters will help your muscles after you cross the finish line.

#SmokinGoodTri swag

The #SmokinGoodTri swag is second-to-none! The belt buckle finisher medals are both fashionable and functional. Wear it around your neck or add it to your wardrobe. The ribbon velcros so you don’t have to cut the ribbon to wear your medal with your belt. Add the custom, soft shirts and you’ve got a winning combo! You’ll look good in these shirts and tell the world you crossed the Kerrville Tri finish line. Don’t forget about the BOCO hat, perfect for race day and training runs.

We know there are many reasons to love Kerrville Tri, but these 5 reasons are our favorites! Make sure you’re registered today. Start planning with friends or family and join us in the Texas Hill Country on September 28-29. If your reason didn’t make the list, let us know on Facebook and Twitter.

Pros and Cons of Bike Frame Materials

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Bike frame materials breakdown

If you’re in the market for a new bike, you might be overwhelmed with the different types of bike frame materials from which you can choose. Be prepared; know the type of bike you want and what you want it to do. When researching online or speaking with a dealer you need to be prepared with as much knowledge as possible. Comfort, weight, corrosion, and repairability are major factors to consider when searching for your next bike. Read our list of pros and cons for different bike frame materials. This will come in handy when purchasing your first bike or upgrading from your current ride!

STEEL

Pros:
•  comfortable
•  absorbs shock
•  durable
•  repairable
•  “skinny tubes” = classic looking
•  can be almost as light as titanium

Cons:
•  heavier than aluminum
•  rusts if not maintained
•  “skinny tubes” = old school

ALUMINUM

Pros:
•  can be very lightweight
•  new aluminum is more comfortable
•  resists corrosion, does not rust
•  stiff for good energy transfer

Cons:
•  the low end has a harsher ride than steel
•  not as repairable as steel

CARBON FIBER

Pros:
•  very comfortable
•  stiff for good energy transfer
•  does not rust
•  “cool factor” and aero

Cons:
•  can be expensive
•  hard to repair

TITANIUM

Pros:

•  comfortable, similar to steel
•  does not rust or corrode
•  lightweight
•  durable

Cons:
•  usually more expensive
•  difficult to repair due to the strength of the material

Trainers and Rollers: Which One is Best for Me?

Learn the difference between trainers and rollers

Bicycle trainers and rollers can come in handy when your training moves indoors. Many factors can force this switch, from weather to time restrictions. Price, skill level, usage, and ability can all factor into your purchasing process. Use the info below to your advantage when shopping for trainers and rollers.

Bicycle Trainers

A bicycle trainer is typically a tri-pod devise that secures the bike into a stationary riding position. The rear wheel is held off the ground by locking the skewer into the trainer. The front wheel is held off the ground by a riser block to make the bicycle level. Some riser blocks have multiple positions to simulate climbing or descending. There are three types of resistance to your wheel:

When talking trainers and rollers, magnetic trainers are the best bang for your buck.

Magnetic trainers are the best bang for your buck.

Wind – This affordable unit runs between $85 and $120, but expect a lot of noise. It is best used for short rehab stints, monthly rainy day riding sessions, or someone on a really tight budget. The noise from this type of trainer is caused by human force against the tire and from the small channels in the unit that catch air and add resistance. Due to the noise level, it is hard to watch television or listen to the radio while in use. Changing resistance levels is cumbersome because one must get off the bike to tighten or loosen the resistance to simulate different terrains. Although affordable, the parts of this unit are not created for heavy everyday use. Unnecessary wear to the rear tire will also occur when used daily.

Magnetic – Based on price ($125-$250), durability, and noise projection, this is the most practical unit of the three. It is not exactly like riding on the road, but similar enough. The mag trainer is set up like the wind trainer, but uses magnetic resistance instead of wind. This trainer allows for TV viewing and music listening.  The unit also stands up to multiple rides per week. It will simulate multiple terrains just by changing the gears of the bike. Some units come with a wired remote shifter to change resistance without getting off the bike.

With the magnetic trainer, cyclists get the most bang for their buck. Click To Tweet

Fluid – The most expensive of the three types of trainers is the fluid trainer. This unit best mimics the feel of being on the road. Prices range from $250 to $399 but will definitely stand the test of time. It is the most durable trainer because it is designed for serious indoor cyclists who will spend hours a day on it. The resistance of this unit is controlled solely with the shifters on the bike.

Bicycle Rollers

Wikipedia describes rollers as “a type of bicycle trainer which makes it possible to ride a bicycle indoors without moving forward. However, unlike other types of bicycle trainers, rollers do not support the bicycle. They normally consist of three cylinders, drums, or “rollers” (two for the rear wheel and one for the front), on top of which the bicycle rides. A belt connects one of the rear rollers to the front roller, causing the front wheel of the bicycle to spin when the bicycle is pedaled. The spacing of bicycle rollers can usually be adjusted to match the bicycle’s wheelbase. Generally, the front roller is adjusted to be slightly ahead of the hub of the front wheel.”

When deciding between trainers and rollers, know that rollers require more skill.

Rollers require great balance and handling awareness.

Like trainers, rollers also come in different levels, but they all use the same type of resistance – human resistance.  The main reason to use rollers is to work on bike handling skills. Rollers increase handling skills by increasing balance on the bike. This is crucial for draft-legal racing and riding in tight quarters. Rollers take a constant state of awareness while in use. The price of rollers (between $175 and $399) is determined by the type of material from which the drums are made – aluminum or plastic.  Aluminum rollers cost a little more but will last longer. Plastic rollers will generally not last as long and will also wear the tire out quicker.
Both trainers and rollers have their purpose in the sport of triathlon. Trainers are more practical for everyday use because they meet the needs of the fitness cyclist: set the bike up, pop in a movie and ride. They are safer (than rollers) and easier to use for a large number of people positioned in one place. They are a good replacement for getting a nice ride on the road. Rollers, on the other hand, are more of a tool than a ride replacement device. They are used for serious cyclists to help increase cadence efficiency and balance on the bike. Rollers are not recommended for beginner cyclists because of the safety factor. Both trainers and rollers are foldable and easy to store.
Common brands:  Cycle-Ops, Wahoo Kickr, and Kinetic

Difference Between Tubulars and Clinchers

We highlight the pros and cons of tubulars and clinchers

If you’re relatively new to triathlon then you’ve probably noticed many new terms, like tubulars and clinchers. Even veteran triathletes are learning new terminology about the sport. Whether you’re new to triathlon or you’ve been racing for years, we break down the difference between tubulars and clinchers.

Learn about the pros and cons before you decide to make any purchases, replacements, or upgrades. Click To Tweet

Tubulars

Tubular tires, also known as “sew-ups” or “sprints” differ from clinchers in that they don’t have beads. Instead, the two edges of the tire are sewn together around the inner tube. Tubulars are used on special rims and are held on to the rims by glue.

Pro
– the lightest practical tubulars will always be lighter than the lightest clincher
– if you flat, you can ride on it for a little longer
– if glued properly, the tire will stay on the rim even if it flats
– ride quality

Con
– costs more (rims and tires)
– more difficult to maintain
– hard to repatch as an individual without team support on the road
– you could get tire/rim separation, especially when rims are hot from braking and end up like Joseba Beloki in the 2003 Tour de France.

Clinchers

Conventional tires used on 99% of all bicycles are “clincher” type, also known as “wire-on.” They consist of an outer tire with a u-shaped cross-section and a

state wheels clincher wheel

State Wheels Carbon Clinchers come in a variety of depths and are handmade in Austin, Texas

separate inner tube. The edges of the tire hook over the edges of the rim and air pressure holds everything in place.

Pro
– wheelsets are less expensive even if you get a really nice set
– replacement tubes are way less expensive
– you can replace the tube without replacing the tire
– wheels are more common
– easier to patch on the road, no need for gluing, stretching tire, etc.
Con
– if you flat, you can’t really ride on it
– some say a lower-quality ride
– will always be heavier than tubulars (tube, tire, clincher interface)
The ride quality and weight differences between tubulars and clinchers are getting smaller, but will always continue to be there. Especially with carbon wheels – carbon clinchers are more difficult to make and will be heavier than their carbon tubular rim counterparts.

Swim, Bike, Run, Represent a Reason

Represent a Reason and take your training to the next level!

People race Kerrville Triathlon for many reasons. It’s the most scenic triathlon in Texas. Most race to prove to themselves they can complete a longer distance triathlon. Others race to beat their previous time. Some participate to stay in shape. Whatever your reason you choose to race Kerrville Tri, you can make your training and race day that much more meaningful when you Represent a Reason! Click To Tweet

When you Represent a Reason you have the opportunity to raise funds and awareness for the nonprofit organization of your choice. Fundraising becomes your defacto fourth discipline when you’re training for Kerrville Tri and racing on Saturday, Sept. 29th, or Sunday, Sept. 30th. Use your triathlon training to take your impact beyond race day! You can get your friends, family, and training groups/clubs involved too. Anyone can Represent a Reason and make a difference for their preferred charity. Start fundraising today using the steps below!

Step 1: Register for the race and create a fundraiser

  • Click “Set Up Your Fundraiser” and choose your charity – a page will be created and you’ll be ready to start fundraising.

Step 2: Share with the world

  • Your fundraising page allows friends and family to donate directly to your cause and helps you share your story.

Step 3: See your impact

  • Your personal page collects your fundraising totals together in one place – your overall impact.

Let us know on Facebook, Twitter, and/or Instagram what charity you’ll support when you Represent a Reason!

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.