Tag Archive for: triathlon

Free Sprint Distance Triathlon Training Plan

10-week sprint distance triathlon training program to get you ready for Kerrville Tri

Professional triathlete and coach Paul “Barny” Matthews has built a 10-week sprint distance triathlon training plan to get you ready for this year’s Kerrville Triathlon on September 28th! If you want to complete the Debra Zapata Sprint Triathlon, download this sprint distance triathlon training plan and toe the start line with confidence.

Register for the sprint 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. His coaching style provides triathletes with a blend of knowledge he’s learned first-hand and what he’s been taught from other world-class triathletes.

This downloadable training plan is geared for triathletes who want to complete their first or second sprint distance triathlon. It’s also ideal for triathletes who want to set a 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!

July sprint distance triathlon training plan for Debra Zapata Sprint Triathlon.

August sprint distance triathlon training plan for Debra Zapata Sprint Triathlon.

September sprint distance triathlon training plan for Debra Zapata Sprint Triathlon.

What You Need to Know About Swim Course Safety for Kerrville Tri

Here are a few precautions we take that explain how we make the swim course as safe as possible

Time trial start

The time trial start consists of starting one person at a time at approximately 2-second intervals. Participants will start with their assigned wave (eg. Intermediate, Men 40 & Over) and will line up within their wave on a first-come basis. We know open water swim courses can be intimidating, so we use this method to give the participants their own space in the water. Before each race morning, we clear any debris to ensure you don’t run into anything unexpected during your swim portion. Pro tip: build mental toughness during training and use those strategies on race day.

Bright colored swim caps are used to make you more visible in the water

Participants lining up with their age group, ready to dive in!

Swim caps

We provide swim caps to our participants according to their age group upon registration. These are the typical swim caps you would use. They are used during Kerrville Tri to keep you safe and distinguish the participants according to age group. Per USAT rules, the swim caps are always brightly colored to allow lifeguards and other participants to see you throughout the swim course.

Buoys

It can be easy to become disoriented during an open water swim, especially if you’re new to the sport. You can always count on large, brightly colored buoys as markers to keep you safe and on track during the swim. The buoys are there to help you stay on course and make you feel more comfortable in the water. Utilize the buoys by thinking of the course in segments and swim in straight lines from buoy to buoy. Pro tip: follow these 6 tips and take your training from the pool to open water before your race.

Participants swimming along the buoys in Nimitz Lake

Participants swimming along the buoys in Nimitz Lake

Lifeguards

If for any reason you should need help during the swim portion, we have kayaks with lifeguards throughout the swim course. To ensure our participants feel safe, we have lifeguards on Saturday and Sunday. Most of the lifeguards will be on kayaks. Some will be onshore in case of emergency. Knowing the lifeguards are out there will make you feel safe and extra secure when taking on the Smokin’ Good Tri swim course.

Jet skis

There are also jet skis in the water should anyone need aid quickly during the swim portion. With the lifeguards on kayaks stationed throughout the course and jet skis on standby, participants should feel safe while in the water. Pro tip: If you’re in the area before race weekend, get out to Nimitz Lake to do a mock swim!

With all these measures taken to keep swimmers safe, there shouldn’t be anything preventing you from wanting to participate in Kerrville Tri!

Free Quarter Distance Triathlon Training Plan

3-month quarter 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 quarter distance triathlon training plan to get you ready for this year’s Kerrville Triathlon on September 29th! If you’re ready to make the jump from sprint triathlon, download this quarter distance triathlon training plan and toe the start line with confidence.

Register for the quarter 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. His coaching style provides triathletes with a blend of knowledge he’s learned first-hand and what he’s been taught from other world-class triathletes.

This downloadable training plan is geared for triathletes who want to complete their first quarter distance triathlon. It’s also ideal for triathletes who want to set a 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!

Quarter distance triathlon training plan for July.

Quarter distance triathlon training plan for August.

Quarter distance triathlon training plan for September.

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.

4 Motivational Quotes to Keep You Going

Use these motivational quotes during your Kerrville Tri training

The mental aspect of training for Kerrville Triathlon is just as vital as the physical.

You can cycle all the miles, swim all the laps, and complete all the brick workouts. But if you don’t prepare between your ears you’re not fully prepared. This is where motivational quotes can be quite helpful.

Many people use quotes or short sayings to keep themselves going when it gets tough. They place these messages where they’ll see them most, mirror, gym bag, refrigerator, locker, etc. Sayings are memorized and repeated when needed most during a tough portion of training. Click below to sharpen your mental preparation with four of our favorite motivational quotes!

These can push you through a difficult time, just when you need it most. When you come out on the other end, you’ll be that much more prepared for Kerrville Tri on Sept. 28-29!

Use Fins to Become Faster in the Water

Why you should use fins

Do you want to improve your kick strength, ankle flexibility, body position, and increase your speed in the water? Of course you do. Use fins during some of your swimming workouts!  With the right amount of training and overall improvement, you’ll improve your Kerrville Tri swim in Nimitz Lake.

Wearing swim fins increases the amount of resistance your muscles experience as you kick, guaranteeing you’ll put your leg muscles to full use. Stronger legs and the additional strength will carry over into normal swimming when you’re not wearing your fins.

Another benefit of using fins is improved ankle flexibility. This stems from the extra force the fins place on your ankles as you kick. Increased ankle flexibility will result in a more efficient flutter kick through better angles of attack in the water. When you are unable to fully flex your ankles into a streamlined position the ankles remain somewhat bent, catching water instead of propelling the body through it.

Do you have some other new swim equipment? This Rookie Tri blog shows you how to incorporate other swim equipment to your triathlon training.

Technique-focused workout

You’ll want to focus on a slow-motion, over-exaggerated flutter kick. During this workout, focus on slowing down the kick cycle and dramatically increase your range of motion. The over-exaggerated technique allows swimmers to more easily tune into ankle flexion and proper body alignment throughout the kick. As a bonus, this drill is also quite taxing on the legs and core – the increased workload of a large kick also makes for a great strength-building exercise.

2 Rounds

2 x 25 over-exaggerated flutter kick (with kickboard)

4 x 25 freestyle, easy

2 x 25 over-exaggerated flutter kick (no kickboard)

4 x 25 freestyle, mid-level effort

2 x 25 over-exaggerated flutter kick (with kickboard)

4 x 25 freestyle, easy

Learn How Threads per Inch Affects Your Bike Ride

Learn about TPI and make sure your bike has the tires you need

Curious about TPI? So are a lot of other cyclists and triathletes. In short, TPI stands for Threads per Inch. Take the time to learn about TPI, how it can impact your ride, and what bike tires we recommend. This knowledge can be beneficial during your Kerrville Triathlon training!

Tires are made with threads. Lower-end tires have lower counts which tend to make them heavier and provide a harsher ride. Higher-end tires have higher thread counts which allow them to ride smoother and contour to bumps on the road better. On some tires, the threads are mixed in with Kevlar or some other type of durable fabric. This makes them more resilient to flats. It is important to note that a higher TPI tire is not more prone to flats than a lower TPI tire. No matter what the threads per inch is on your tires, there are steps you can take to prevent flat tires.

Threads per inch and the tires you need

Tires with lower threads per inch are less expensive and are more common for training use. Higher TPI tires are more expensive and tend to be used for racing or for riding roads where you are looking for a smoother ride.

For a great low TPI tire, we recommend the Vittoria Zaffiro Tire. For those of you looking for the high TPI tire consider the Vittoria Diamante, the Vittoria Open Corsa, the Vredestein Tricomp, or the Continental Grand Prix 4000.

Check with James Balentine at City Limit Cycles to see if these tires are still good options.

Simple Steps for Derailleur Adjustment

Follow these derailleur adjustment tips to eliminate shifting issues

Experiencing issues shifting as you begin training for Kerrville Triathlon Festival on Sept. 28-29? Try your hand at a derailleur adjustment with these simple steps.

Derailleur designers provide a simple way for you to dial in shifting. You don’t even need tools (although, it’s easiest to make and check adjustments when the bicycle is supported in a repair stand). Keep in mind, these steps are for derailleurs that are not damaged or bent. If you suspect that it is, it needs more than this simple adjustment and you should call James Balentine with City Limit Cycles.

To adjust the derailleur, look at the point where the cable enters the rear derailleur. See that round, knob-like piece? That’s a barrel adjuster. It’s used to tune the derailleur adjustment.

Standing behind the bike, the barrel adjuster is turned either counter-clockwise or clockwise in half-turn increments until the shifting hesitation is cured. Which way do you turn it? It depends on what type of hesitation you’re experiencing. The most common problem is slow-shifting into easier gears (toward the spokes) due to the cable stretching. But, it’s also possible that you’re experiencing the opposite.

This rule will help you remember which way to turn it. 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 shifting 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.

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