The Southern Hills Triathlon

The Southern Hills Triathlon Each year, The Southern Hills Triathlon takes place on the Saturday of the Labor Day weekend. Join us

Stay tuned as we develop and upload the race information which will be coming soon...... Thank you!

Open water swimming is a different sport from pool swimming.The water is colder, visibility is worse, and the absence of...
06/11/2026

Open water swimming is a different sport from pool swimming.

The water is colder, visibility is worse, and the absence of lane lines means you're sighting every few strokes to stay on course. The wetsuit changes how your body moves through the water. Other swimmers will brush against you, occasionally kick you, and definitely throw off your rhythm in the first few minutes.

None of that goes away if you only train in the pool.

Get into open water before race day. Look for a lake, a swim coach running open-water sessions, or a tri club with Saturday morning swims. Once you're there, the drills that matter most are sighting on a buoy, swimming in your wetsuit, and being okay with not seeing the bottom.

The swim at Angostura starts at Breakers Beach. The water is cleaner than most. Practicing for open water now means you won't be solving new problems on September 5.

Want the registration link? Message us.

Every triathlete has one discipline that humbles them. It might be the swim with its sighting and breathing patterns, th...
06/08/2026

Every triathlete has one discipline that humbles them. It might be the swim with its sighting and breathing patterns, the bike with its hills and saddle hours, or the run when your legs feel borrowed off the bike.

That humbling discipline is also your biggest opportunity. The other two improve incrementally with the work you're already doing. The humbling one gets dramatically better with targeted attention.

Most triathletes avoid the discipline that humbles them. The ones who improve fastest schedule it first.

Which discipline humbles you most consistently? Drop it below.

Brick workouts are where race day fitness gets built.A swim followed by a short ride. A long ride followed by a short ru...
06/04/2026

Brick workouts are where race day fitness gets built.

A swim followed by a short ride. A long ride followed by a short run. In a brick workout, you're training your body to perform when it's already tired. The second sport's duration is almost beside the point.

The bike-to-run brick is the most important for triathlon. Your legs will feel heavy, wobbly, and not yours. That feeling is exactly what you'll have when you hit T2 on race day. The more you train for it, the less it surprises you.

Start small. Twenty minutes off a longer ride is plenty when you're new to bricks. Build from there.

The Southern Hills Triathlon is September 5 at Angostura Recreation Area in Hot Springs. Olympic, Sprint, Super Sprint, Relay, and Youth distances.

If you haven't registered yet, message us for the link.

Triathlon training is a juggling act.You can't outwork the math. There are seven days in a week and three sports to trai...
06/01/2026

Triathlon training is a juggling act.

You can't outwork the math. There are seven days in a week and three sports to train. Add work, family, sleep, and recovery, and the schedule does not have slack. Every workout has to earn its place.

That's why triathlon training is as much about prioritizing as it is about putting in the miles. What needs the most work this cycle? Build around it. The other two stay in maintenance. Reassess as the cycle moves.

The Southern Hills Triathlon is September 5 at Angostura. Thirteen weeks of training between now and then.

What's your weakest discipline right now? Tell us below.

Summer heat changes everything about training.Your swim might be the only thing that still feels good. Your bike rides t...
05/28/2026

Summer heat changes everything about training.

Your swim might be the only thing that still feels good. Your bike rides take more out of you. Your runs slow down even when your effort stays the same.

That's normal. Your body is working harder to cool itself, and your pace will reflect that.

A few adjustments that help: train early or late when the temperature drops, hydrate well before your session starts (not just during), and give yourself grace on the run splits. Heat fitness takes weeks to build.

The Southern Hills Triathlon is September 5. The swim at Angostura starts cool. The bike rolls through open ranchland. And the run finishes along the lakeshore. Train through the heat now, and race morning will feel like relief.

What's your best tip for training in the heat? Share it, then message us if you still need to register.

Today we pause to remember those who served and sacrificed.Some of us will train today. Some will rest. However you spen...
05/25/2026

Today we pause to remember those who served and sacrificed.

Some of us will train today. Some will rest. However you spend this Memorial Day, take a moment to honor the people who made it possible.

We don't take for granted the ability to train, race, and spend our mornings doing something we love.

Wishing you a meaningful Memorial Day.

Race day is four months out. That's the window to get your gear sorted.If you need a new pair of running shoes, buy them...
05/21/2026

Race day is four months out. That's the window to get your gear sorted.

If you need a new pair of running shoes, buy them now. You want enough training miles in them to trust them, but enough life left in them for September.

Same goes for everything else. Your goggles. Your helmet. Your tri shorts. Your nutrition setup on the bike. If you plan to use it on race day, test it in training first.

The course at Angostura starts with an open water swim, moves to rolling hills on the bike, and finishes with a mostly hilly lakeshore run. Mornings can be cool at the water and warm up by the time you're running. Dress for both.

What's one piece of gear you can't race without? Drop it in the comments. And if you still need to sign up, message us.

Last week you crushed a brick workout and felt like race day was already in the bag. This week your goggles leaked, your...
05/18/2026

Last week you crushed a brick workout and felt like race day was already in the bag. This week your goggles leaked, your legs were dead on the bike, and you walked the last half mile of your run.

Welcome to triathlon training.

The sport humbles you on a rotating schedule. Just when one discipline clicks, another one reminds you it needs attention. That's not a sign you're failing. That's just what training three sports at once looks like.

The best workouts build your confidence. The worst ones build your grit. You need both to cross a finish line.

Which discipline humbled you most recently? Tell us below.

You've been thinking about this since last fall.The friend who keeps asking if you'll do a tri this year. The training p...
05/14/2026

You've been thinking about this since last fall.

The friend who keeps asking if you'll do a tri this year. The training plan you saved on your phone. The part of you that already knows the answer.

The Southern Hills Triathlon is September 5 at Angostura Recreation Area in Hot Springs, SD. Olympic. Sprint. Super Sprint. Relay. Youth. Five ways to cross the finish line.

And at the end? Grilled cheese sandwiches hot off the griddle and a custom finisher medal with your name on it.

Stop thinking. Start registering. Message us for the link.

You plan your swim sets. You schedule your rides. You map out your runs. But how much attention are you giving to what y...
05/11/2026

You plan your swim sets. You schedule your rides. You map out your runs. But how much attention are you giving to what you eat before and after those sessions?

Nutrition is the fourth discipline of triathlon. The dinner before a long brick workout affects your energy. The hydration during a two-hour ride determines how you feel on the run. And skipping recovery fuel after a hard session catches up with you faster than you'd expect.

And race day is the wrong time to experiment. Practice your fuel plan now. Figure out what your stomach handles at effort. Learn what works on the bike so you can still run well off of it.

What's your go-to post-workout meal? Share yours below.

Address

28075 Recreation Road
Hot Springs, SD
57747

Website

Alerts

Be the first to know and let us send you an email when The Southern Hills Triathlon posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to The Southern Hills Triathlon:

Shortcuts

Share

Category