Event Guide

May 5th, 2013

Get tips for race day prep

Plan your day
for best results and optimal fun
page 18

11 Rules not to break

Find Your Next Event
page 12

Jack & Adams Bicycles Jack Murray remembers

His Own Rookie Tri

Course Maps Spectator Info Tri Check List & More!

Photo by Kreutz Photography

TEXAS TRI SERIES:

Full

season of fun concluding with a party!

page

15

Time for a Bike upgrade?

Want a new bike, but don't know what to do with that old one? Have a bike you don't ride and want some money for it?

Jack & Adams Bicycles trade-in program.

* Not all bikes have a trade in or resale value. * You may call and have your bike pre screened by one of our evaluation specialist. * All trade in payments are in the form of store credit.

It is as easy as 1, 2, 3!
1. Bring your bike in to Jack & Adam's Bicycles. 2. We will inspect the bike while you fill out our Bicycle Trade In Evaluation Form. 3. Get your store credit. at to bring: Bicycle, current Drivers License, Credit Card* - there is no charge to you. (*We use this to protect against stolen bikes.)

Please have the following info: Bike Brand,

Bike Model, Bike Year, Original MSRP
* If you do not have this information, we can look it up.

Only at Jack & Adams Bicycles, 1210 Barton Springs RD, Austin, TX 78704

JackAndAdams.com

6 Welcome Letter 8 Event Schedule 8 Wave Starts 8 Transition Info & Bike Check In 9 How to Wear a Timing Chip 9 Our Sponsors 10 Venue Info & Parking 10 Spectators

11 Awards & Amenities 12 Calendar of Events 14 The Rules 16 My First Tri 18 General Advice 20 Equipment Check 22 Course Maps 23 Aid Station Info

CONTENTS

Weather Contingency Plan

In the event of foul weather, the start time of this event may be delayed up to 1 hour. Should the weather conditions be unsafe for the swim, this event will be changed to a duathlon with distances of a 1 mile run, 11.1 mile bike, and 2 mile run. The duathlon will use the same wave starts as the triathlon. If the weather makes it too dangerous for cycling, this event will become a 2 mile run.
4 | The Rookie Tri

CULTUREMAP IS A PROUD SPONSOR OF THE TEXAS TRI SERIES

Dear Friends:
Welcome to the 2013 Rookie Triathlon, the annual local kickoff to the Texas Tri Series! This year marks the 10th anniversary of the event, and we are happy you are here to celebrate with us. Beautiful Walter E. Long Park once again serves as the backdrop for this great event. As in previous years, we are offering both Rookie and Veteran divisions, so everyone can race against those with similar abilities. Rookies can share their first-timer experiences, and the Veterans can show off their speed on this short course. After the tri, we can all share stories, have a slice of anniversary cake, and party together. The motto for The Rookie is The first tri of the season, or the first tri of your life. To the Rookies: all of us had to take that first step somewhere, and we are happy you chose to take that step with us. Even the most seasoned professional triathletes needed to start somewhere, and many of them started here at The Rookie. To the Veterans: we hope you can remember why you started racing and that this event helps keep the fire of fitness burning strong in you. This year we are also having some fun with The Rookie by incorporating a sports theme. From the baseball-styled tee, to some secrets we have planned for Sunday, we are thrilled that you are stepping up to the plate with us. Congratulations, and we hope you have a ball! Tim Stansbury
Race Director The Rookie Triathlon

Welcome to The Rookie Tri

Tim Stansbury
Race Director

Brad Miller Nick Seidel

Event Ranch Hand Transition Area Boomhauer

Dan Carroll
The Godfather

Asst. Race Director a.k.a. Digits

Jack Murray Stacy Keese

Doug Gillenwater James Thomas

Mr. USAT license

Greatest Volunteer on the Planet

She makes us look good

Stacy Farrugia Jocko Murray

Volunteer Home Slice Site Manager & Chief of Security

James Balentine
Chief Bike Mechanic

Barrett Criswell

Mr. Course Nice Guy

Richelle Criswell
Old School Rookie

John Chung

Kathy Murray & Cindy Keese

Coffee & Staff Wellness sponsorship!

This is the Run Course

Mark Lindsay
Event Craftsman

Kirk Blanchard: Lets talk Logan Delaware

The Big Mouth

Mark Kendall Mark Foster

Site Team Man

Course Guy Nomad

Jack & Adams Bicycles Staff

The Blue Crew

Angie Balentine
J&A Bossy Lady

Team Jack & Adams

Can we get a breakdown?

For more info, please visit: www.TheRookieTri.com Comments & suggestions: info@HighFiveEvents.com

Scan the barcode above and get social with us! Dont have a scanner on your smart phone? Search the app store for a free scanner like Mobiletag.

6 | The Rookie Tri

mindful architecture northarrowstudio.com 512.663.0565

12 PM - 7 PM Packet Pickup & Late Registration at Jack & Adam's

Friday, May 3, 2013

EVENT SCHEDULE

10 AM - 5 PM Packet Pickup & Late Registration at Jack & Adam's

Saturday, May 4, 2013 Sunday, May 5, 2013

6:00 AM 6 - 7:00 AM 7:30 AM 7:40 AM 8:00 AM 11:00 AM

Transition Area Open Out of Town Packet Pickup at Walter E. Long Park Transition Area Closed Mandatory Pre-race Meeting Rookie Triathlon Start Awards Presentation

Wave Starts

Please wear the swim cap provided in your race packet.

Bike Check In / Check Out

Bike Check In will only occur on the morning of the event. To enter the transition area each athlete must have (1) their race number affixed to their bike and helmet; (2) their athlete wristband on their wrist; and (3) and they must be body marked. Body Marking will take place at the swim entrance to transition.

Transition Area Information

8 | The Rookie Tri

Transition racks will be ordered by swim wave. Participants may rack anywhere on the racks assigned to their wave. Bikes will not be allowed out of Transition until the final cyclist has completed the bike course. It is expected that this will be around 10 AM. Participants will be allowed back into Transition after they finish, but bikes may not be removed from the racks. Please be courteous to your fellow participants while in transition during the race.

Presenting Sponsors

Official Partners

Sponsors

Media Partners

Parking is available at Walter E. Long Park for everyone arriving before 7:30 AM. Decker Lake Rd will close at 7:30 AM, and there is no parking available onsite for any vehicles arriving after 7:30 AM. There is first come first serve parking along Blue Bluff Rd. (south of the park) if you arrive late. Spots are very limited.

VENUE INFO & PARKING

Spectators
Spectators are welcome to roam the site and cheer on their friends and family members. There are very few places that spectators will not be allowed. Please do not challenge volunteers or jump fences. The volunteers are there to help ensure the safety of the athletes. Spectators are not allowed into the transition area. Spectators are welcome to help themselves to water. Some of our partners will also be giving away free samples. Official race food and drink is for the athletes and volunteers only.
10 | The Rookie Tri

AWARDS

Separate awards will be presented to the top 3 male and female in each age group, in both the Rookies and Veterans divisions, starting at 19 & Under and going to 75+ in 5 year increments. The top 10 men and women in the open division will receive an award.

Awards & Amenities

THE PARTY

Reduce, Reuse, Recycle!

It is a goal for each event that we leave the venue in a better condition than when we arrived. High Five Events and Jack & Adams Bicycles have put in place the following programs to keep the venues we use clean: Bottled water has been replaced with reusable bike bottles and easy water filling stations. Recycling receptacles are located next to each trash receptacle. A waste crew is on duty for the full duration of the event to ensure the maximum amount of recycling. The entire course is cleaned of trash after the event, even if the trash was there before the event. Registration for participants and volunteers is 100% online. Post event food and beverage options reduce waste and maximize recycling.

The finish line party is open to all participants and spectators. Participants will receive free food including fajitas, chips, cookies and pretzels plus drinks, including BEER from New Belgium! Other treats, like ice cream, will also be free to participants. We will have a cake to celebrate this 10th installment of the Rookie. In addition, there will be a pinata with nutritional products inside - get ready to take a swing! Stick around to listen to live music from Tres Amigos! Plus, get ready to catch some swag when we toss out great door prizes at the conclusion of the event.

Amenities in your race packet

Each participant will receive a baseball style shirt, reusable bag, timing chip & strap, bib number, helmet number, bike number, and swim cap. At the finish line, each participant will be presented with a finisher medal and souvenir bike bottle. Bib & Bike Numbers The large number included in your participant bag is worn after the swim and can be used with a race belt or pinned onto the front of your shirt. The sticker sheet contains stickers for your bike frame and helmet.
Place Helmet Number on front of helmet. >>>>>>>

Place Bike Number over top of the top tube. >>>>>

Bib Number

Latex Swim Cap Please wear the cap provided; it corresponds to your swim wave and serves as part of the event safety plan.

x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x x

Reusable Bag Baseball-Style Tee Shirt

Timing Chip & Strap Chip is attached to velcro ankle strap & secured to your ankle at all times during the tri. A volunteer will remove it after you cross the line.

Safety Pins (not included in bag) May be used to secure your race number onto your shirt. They can be picked up at packet pickup.

Wristband Gets you into transition & is used to get food & beer at the after party. Yellow is for those over 21 Red is for under 21.

Skeese Greets Womens Tri, June 30th

CALENDAR OF EVENTS

Theres nothing like the camaraderie and support of a womens only event. Swim, bike and run next to your peers and accomplish something wonderful together. This course is perfect for beginners and seasoned athletes alike. New venue and new date! Walter E. Long Park in Austin on June 30th. All participants receive a personalized race bib, custom finisher necklace, womens cut tech shirts, reusable event bag and custom water bottle. Not to mention the after party, stocked with food, beer, complimentary massages and more. www.SkeeseGreetsTri.com

Couples Tri, July 14th

This triathlon is one of the most unique of the season and it's definitely one you will not want to miss. In the Couples Tri, each competitor races individually, but their scores are combined with a chosen partner. Don't be misled by the title of the event; couples can be friends, family members or even complete strangers - not just a significant other. You can even race individually if you want! Just like the Rookie Tri, Couples is held in Walter T. Long park. Participants will finish an 800 meter swim in Decker lake, an 11.1 mile bike around the lake that is completely closed to traffic, and an awesome run held entirely within the park. This sprint-distance triathlon is also a perfect goal to build your endurance after the Rookie Tri! www.CouplesTri.com

Jacks Generic Tri, August 4th

Do you want to recapture that simple, thrilling feeling brought on by participating in a great triathlon? Then Jack's Generic Tri is for you. Inspired by a time when triathlons were not planned around sponsorship, location or prestige but the joy of racing that you, the everyday triathlete, feel when participating in a safe, well-organized and, most of all, fun event. After 10 years at the same location, Jacks Generic is moving to Lake Pflugerville. This year it will host both a Sprint Tri and Intermediate Distance Tri. Register Today! www.JacksGenericTri.com
12 | The Rookie Tri

TriRock Austin, Sept 2nd

If you are looking for an exciting way to end your summer, then look no further than TriRock Austin. Swim in Lady Bird Lake with thousands of people cheering you on, bike on the most historic street in Texas, Congress Ave, with views of the state capitol, and run through Austins most beloved parks. TriRock Austin has an Olympic distance event and a Sprint distance that is ideal for beginners. Live music at the finish line with great food and beer to make for a fun after-party! Race amenities include a tech tee, water bottle and a custom finisher medal. Come join one of Americas most active cities in an event youll never forget. Trirock.competitor.com/austin

CALENDAR OF EVENTS

Kerrville Triathlon Festival, Sept 28-29th

Come swim, bike and run on the most scenic course in the state. In the heart of the Texas Hill Country, Kerrville is a true triathlon destination. Choose from sprint, quarter and half distance events during the two-day festival. Each course features a swim in the scenic Guadalupe river, a looped bike course through downtown Kerrville and the surrounding Texas Hill Country, and a circuit run course with a finish on the Star in the heart of downtown. Come spend a beautiful autumn weekend and be part an event that is becoming a triathlete favorite. Race amenities include a long sleeve tech tee, tech hat, water bottle, and a custom finisher medal, plus great post race party. www.KerrvilleTri.com

Pure Austin Splash & Dash Series

This 6 event swim-run series held April through September at Pure Austin Quarry Lake is the ultimate mid week workout. Held once a month on Tuesday nights (5/21, 6/18, 7/16, 8/20, 9/17), the event is a 750 meter open water swim followed by a 3 Km run. A no hassle race for $15 and dinner is included! Dont wait to sign up. Every Splashn-Dash for the last 3 years has sold out in advance. www.Splash-n-DashSeries.com

+ COMMONLY VIOLATED RULES & PENALTIES

1. Helmets: Only helmets approved by the US Consumer Product Safety Commission (CPSC) may be used in USAT sanctioned events. Helmets must be worn at all times while on your bike. This means before, during, and after the event. Penalty: Disqualification 2. Chin Straps: Chin straps must be buckled at all times when on a bicycle. DO NOT unbuckle your chin strap unless you are off your bicycle. Penalty: Disqualification on the course; Variable time penalty in transition area only. 3. Outside Assistance: No assistance other than that offered by race and medical officials may be used. Triathlons and duathlons are individual tests of fitness. Penalty: Variable time penalty 4. Transition Area: All equipment must be placed in the properly designated and individually assigned bike corral. The wheel of the bicycle must be down on the side of the assigned space. All participants must return their bicycles to an upright position in their designated bicycle corral. No person shall interfere with another participants equipment or impede the progress of another participant. All bar ends must be solidly plugged. No participant shall bring ANY glass containers into the transition area. Penalty: Variable time penalty 5. Drafting: Keep at least three bike lengths of clear space between you and the cyclist in front. If you move into the zone, you must pass within 15 seconds. Position--keep to the right hand side of the lane of travel unless passing. Blocking-riding on the left side of the lane without passing anyone and interfering with other cyclists attempting to pass. Overtaken--once passed, you must immediately exit the draft zone from the rear, before attempting to pass again. Penalty: Variable time penalty 6. Course: All competitors are required to follow the prescribed course and to stay within all coned lanes. Cutting the course is an obvious violation and going outside the course is a safety issue. Cyclists shall not cross a solid yellow center line for ANY reason. Cyclists must obey all applicable traffic laws at all times. Penalty: Referees discretion 7. Unsportsmanlike-Like Conduct: Foul, harsh, argumentative or abusive language or other unsportsmanlike conduct directed at race officials, USA Triathlon officials, volunteers, spectators or fellow athletes is forbidden. Penalty: Disqualification 8. Headphones: Headphones, headsets, walkmans, iPods, mp3 players, or personal audio devices, etc. are not to be carried or worn at any time during the race. Penalty: Variable time penalty 9. Abandonment: All personal equipment and belongings taken out onto the course must stay on the athlete the entire time. No garbage, clothing, etc. shall be thrown on the course. Penalty: Variable time penalty 10. Race numbers: All athletes are required to wear race numbers at all times during the bike and run. Numbers must face the front and be clearly visible at all times. Numbers may not be cut or folded or altered in any way. DO NOT transfer your number to any other athlete or take a number from an athlete that is not competing. Penalty: Variable time penalty for missing or altered number. Disqualification and one year suspension from membership in USAT for transferring a number without race director permission. 11. Wetsuits: Each age group participant shall be permitted to wear a wetsuit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees but less than 84 degrees Fahrenheit, age group participants may wear a wetsuit at their own discretion, provided, however that participants who wears a wetsuit within such temperature range shall not be eligible for prizes or awards. Above 84 degrees, wetsuits are prohibited. For a complete list of USAT rules, please refer to the most up to date version at: usatriathlon.org/ events/rules.aspx

14 | The Rookie Tri

TRI SE
R
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TEXAS

My First Tri

by Jack Murray, Owner of Jack & Adams Bicycles Almost every day customers visit our shop seeking advice on participating in their first triathlon. When I have the opportunity to help someone in this situation, I share with them the story of my first tri in hopes of helping them feel more comfortable about their endeavor. It was the summer of 1994. The event was the Victoria Splash & Dash in Victoria, Texas. I had trained for a few weeks and was sure I was in peak condition for an easy victory. I was, after all, fresh off a 1600 meter run victory and bronze in the 3200 at the Texas State Championship Relays. How hard could a little tri be? I thought I knew all there was to know about swimming, biking, and running. Turns out - I knew nothing! The morning started with me loading my bike into the trunk of my mom's car and driving with her and my sister to the event one hour away. I arrived around 6 AM for an 8 AM start. This was before on-line registration, so I registered for the event that morning and picked up my packet. As people started to arrive, I noticed the differences between my rusty old mountain bike and some of their $2000 race machines. My confidence, however, was not crushed; I was still sure I could win. After racking my bike, I headed over to the pool area where everyone was warming up. As I got closer, I noticed everyone was wearing tight swimsuits and goggles. I was sure, however, that my baggy Umbro "soccer shorts" and lack of goggles was the best way to go. My plan was simple - go as fast as I could for as long as I could. They were letting swimmers go every 5 seconds and we had to snake up and down the pool for a total of 300 meters. I patiently waited in line until 5,4,3,2,1 go, I was off. I swam as fast as I could to the other side and then back again. 50 meters down 250 to go. By 150 my arms started to hurt and my eyes were stinging from the chlorine. By 200 I was kicking off the bottom every few strokes and swimming with my eyes closed, by 250 I was just trying to get out of the water alive, and without my shorts falling off. After the swim, I was sure I was still in good position to hold my own on the bike. I grab my bike out of transition and head out on to the 12 mile course. As I start to ride I realize I am not catching anyone. The rusty, old mountain bike that I borrowed from my high school track coach was not the stallion I thought it was. Riding around the block a few times for training was probably not the riding that all these people were doing. The fact that my bike could not shift was more trouble than I thought it would be. And looking back, my saddle was also about 5 to 7 inches to low. Towards the end of the 16 | The Rookie Tri

ride I was being passed by a 10 year old girl and her mom; it was then that I started to feel my big victory slipping away. Still I was determined to blaze through transition and light up the run. Transition to the run was probably my most memorable moment. As I speed to the transition area, volunteers are yelling at me to dismount my bike. As I go to lift my feet off the pedals, I forget that they are hooked in by cages. The combination of speed and my feet getting caught was enough to send me crashing like a bowling ball into a bike rack with about 6 bikes on it. The volunteers quickly help me up and as I throw my bike in the grass next to a picnic table (the rack was down), I remember thinking how much fun I was having. The whole day was something I had never experienced before. It took about a mile into the run before I got my legs out of bike riding mode. I had no idea how riding a bike would effect legs on the run. As I rounded the final stretch I saw all these happy people cheering for me, eating, drinking, and just having a good time. I talked to people for about an hour. I met a guy my age that had been doing triathlons for years. I met some members of the Corpus Christi tri club and was invited to their next meeting. I signed up for their monthly newsletter. In short - I was hooked. It was nothing I thought it would be. It was fun and I discovered a whole different type of people that did not exist in my 5000 person hometown. Through the years of collegiate running, duathlons, sprint tri's, half Ironman events, Ironman events, and working in the shop, my first tri memory will forever help me keep our sport in perspective. It is not about where you finish, what type of bike you have, what you do for a living, where you are from or where you are going. It is about having fun and that is it. You can have many goals in our sport without forgetting this key element. I am constantly reminded of this by some of the greatest in the sport like Michael Lovato and James Bonney. If you ask either of them why they have dedicated and built their lives around this sport, they will tell you the same.

MY FIRST TRI

Good luck to all athletes competing!

If you need to store any last minute items on race day, just look for the Thunderbird Energetica tent near the nish line, and well safely hold on to your items for free!

Here is a logical progression that you may want to go through when you get to the race site:
1. Arrive Early! A half hour won't be enough

GENERAL ADVICE

time to get everything done. Give yourself an hour, even more if you can, so that you won't be rushed. hand, make sure you leave registration with: Race Number and pins, Swim Cap provided by race, bike frame number, and helmet number. sure you pick up your Timing Chip and Velcro strap that gets worn around the ankle. You may choose to pick up your timing chip after you have racked your bike. gear with you to the transition area (the big fenced in area with the bike racks) and claim a spot of real estate for yourself. There's nothing worse than arriving with plenty of time to spare, but forgetting to rack your bike FIRST, and then ending up with little or no room to lay out your gear. You can 'rack' your bike by either hooking the seat over the top rail of the bike rack or by hooking the handlebars/brake levers over the top rail. The choice is yours whichever works better for you. Take a look around to see what others are doing, and then follow suit. Once your bike is racked, you can drop your gear next to it - there should be time to lay it out neatly later. You can pump your tires up beforehand, or in the transition area - the choice is up to you. Please be considerate towards your fellow participants and do not hog space in the transition area. There should be enough room for at least 6 bicycles on each rack.

Now that your bike is racked and you have your stuff from registration, andif you arrived early enough, you should have plenty of time to get ready to race. Heres what to do next:

2. If you did not pick up your packet before-

3. You will need to get Body Marked. Make

1. First off, you need to do something with that race number. You have to finish the race with the number on the front of your body, so you can either use the pins you were given to pin it to the shirt youll wear during the race, or you can use a number belt if you have one. The number must be worn during the run. 2. Next, organize your gear next to your bike. Its a good idea to have a towel on the ground to lie out your stuff. Make sure you have your bike shoes and running shoes laid out in the open with the laces open so they are easy to get into. Have your helmet either on the ground near your shoes or on your handlebars, with the strap undone so its easy to put on. A good idea is to have your helmet sitting upside-down with your sunglasses in the helmet. That way, you put on your sunglasses and then follow that with the helmet and its hard to forget either. Next to or underneath your running shoes you may want to place a hat for the run because the sun can get pretty hot by the end of the race. Make sure you have your water bottle(s) filled before the race as well.
3. You should be pretty organized by now so you can use any spare time to familiarize yourself with the flow of traffic once the race starts. Figure out where the swim finishes and where youll have to run to get your bike. Locate a fixed landmark (garbage cans may get moved) or count the number of bike racks to your bike, so that you dont get lost looking for your bike. Its like looking for a needle in a haystack if you dont have some idea where to start. Continued on next page...

4. After body marking take your bike and

18 | The Rookie Tri

GENERAL ADVICE

(Continued from pg 18)

4. After the swim, you will enter the transition at one end and leave at the other. When you return you reverse things. That is, the bike starts and finishes at the same side of the transition area, and the run goes out where the swim came in. 5. It's also a good idea to do a walk or warm-up run of the start of the run course and finish. That way you won't get lost starting the run and you'll have some good landmarks as you near the finish line. It's always nice to know when you are nearing the finish line, so if you have some visual cues you'll be more comfortable. 6. The best advice for any new triathlete is to get to the swim start early and do a good warm-up in the water. The swim is often the most daunting part of a triathlon and open water swimming is different than pool swimming. When you can't see the bottom and there are no lane ropes people often freak out a bit and then they have trouble swimming. Factor in any trouble navigating and you've got a long swim on your hands. Take some time to get comfortable in the water and with the fact that you can't see as well. Practice sighting the buoys so that you won't get lost. The more time you spend getting comfortable, the less time you'll spend panicking. If you are a weak swimmer or a beginner, please stay to the back of the pack. This not only keeps you from getting clobbered, but it also helps those stronger swimmers get out of your way faster. One more point about the swim. You may see people at the race with wetsuits. You don't need to have a wetsuit to race, so don't worry if you dont have one. We will take the water temperature on race morning and let you know if wetsuits are legal. Check the USAT rule in this guide for more info.

19 | The Rookie Tri

Have a system that you can use at all races. It is recommended that you start with the equipment that you will use first in the race and work through to the equipment that you will use last. 1.

EQUIPMENT CHECK

Check your goggles, check that the strap and nose bridge are not going to break on the start line or during the swim, check that the seals have not perished. If the lens is scratched consider a new pair for racing and keep the old pair for the pool.

2. Check your wetsuit for potential tears, check the seams are not frayed and likely to split, if so get it fixed in enough time. Also look for holes and cuts, these can be glued and stitched to prevent water entering the suit and to make the suit streamlined. 3.
Check Your Bike. There is a lot to check here so if you don't know what to do, get down to your local bike store (and try to learn). Nothing is worse than athletes arriving at the pre race inspection needing a new frame or another wheel for safety.

4.

Check your helmet, the plastic shell needs to be firmly affixed to the foam and the strap should not be frayed and needs to fit firmly. Check that there are no cracks or dents as these will likely not pass in a pre race check.

5.

Check your running shoes. Look to see that they are not worn out of alignment or that the midsole is crushed. Also check that the elastic laces or the laces and toggles are working well. Check that they are washed clean and dry.

Free Workouts @ Jack & Adams Bicycles

Keep going with your fitness goals! Join Jack & Adams Bicycles for free workouts all year long! Check out the schedule: MON @ 5:30 PM: CORE/CALISTHENICS ~1 hr @ J&As TUE @ 5:20 PM: Run Group - All levels training for all distances welcome. Starting @ J&As WED @ 5:30 PM: CORE/CALISTHENICS ~1 hr @ J&As SUN @ 8:30 AM: SHOP Ride - Followed by tacos ~ 30-50 mile group @ 17 to 20 mph. PLUS a 20 mile no drop ride. Mostly flat with some rolling hills and regrouping points. No drop 20 mile ride pace depends on the group. We wait for the final rider.

www.JackAndAdams.com for more info

20 | The Rookie Tri

COURSE MAPS

COURSE MAPS
Aid stations will be stocked with water and electrolyte drink. There will be an aid station at the entrance to the Transition Area that may be used before the swim and before and after the bike. There will not be any aid stations on the bike course. There will be at least 2 aid stations on the run course. It is against USA Triathlon rules to discard trash at any point on the course besides an aid station.
23 | The Rookie Tri