General Tips
Christine Anderson
"Wake up early and train in the morning. You will burn more calories throughout the day and will find the gyms and trails all to yourself."
Dirk Aschmoneit
"Change your routine every 3 (For Advanced Athletes) to 6 (For Beginner to Intermediate Athletes) weeks. The body needs new stimuli in order to improve."
Matt Boobar
"You have learn how to make smart and flexible nutrition decisions in any situation. When you are traveling to races your perfect pre race meal and ideal foods may not be available and you have to roll with it.
Matt Boobar
"It's benefitical to include daily flexibility and stretching exercises in your training. Just be careful not to stretch too much right before a workout or race.
Matt Boobar
"Use training monitors to help you learn about yourself and guide you, not to control you. It can be easy to fall victim to the numbers coming across your screens. You need to learn to train and race by feel and not stare at your power meter and heart rate monitor all the time."
Trista Francis
"When cycling, always keep the knees covered when it is below 60 degrees. With the constant wind at those temperatures, your knees will thank you!"
Kimberly Hager
"Get enough rest. There is no such thing as ‘overtraining’, just ‘under-resting.’"
Tim Hola
"Don't do the same races year after year. To see new places and have different race experiences is wonderful."
Tim Hola
"Eat fruit. Try to eat 4-5 pieces of fruit a day. It makes the body feel good and curbs your appetite so you are less tempted to eat fatty, unhealthy food, especially late in the day."
Rachel Ross
"Weekly yoga, even if just an hour, is incredible for injury prevention."
Jodi Thompson
"Make sure you have a good bike fit! A surprising amount of triathlete's "running injuries" can be attributed to poor bike fit"
Adam Wilk
"Nothing will make a bike perform better than throwing on a new chain and new cables to make sure that bike shifts perfectly. |
Advanced Tips
Blake Becker
"Rest. Don't be afraid to take time off after big races to rejuvenate mentally and physically. Most top athletes take a 4 week break at the end of the season and 2 weeks after mid season key races. Remember, you have to come down from the fitness you have built, before you can go higher."
Phaedra Cote
"It’s important to have a plan going into a race but it’s also important to let go of the plan during a race. It’s amazing how many different ways your plan can fall apart in a matter of seconds; roll with it.
James Cotter
"Hills, do lots and lots of hills. They can make you so much stronger and help deal with the speed work in your last block of training.
Bruce Gennari
"Always carry a couple of dollar bills out on a ride. If you puncture and blow a hole in a tire you can use the dollar bills to hold your tube in the tire so you can get home. Trust me on this one. Dollar bills on a ride can be a life saver."
Kimberly Hager
"Avoid the ‘dead’ zone. Make your hard days HARD, and your easy days EASY. There is no such thing as going ‘too slow’ on an easy day."
Tim Hola
"Rest is always best. If you debating whether a workout before a race will tire you out too much, don't do it. Let the body recover appropriately and turn up the heat on race day."
Kyle Marcotte
"If you feel like telling someone off during a race, chances are it's because your blood sugar is low and it is a sign that you need to take in some calories.
Sergio Marques
"Don't try anything new on race day, it never works!"
Shaun McGrath
"Carbo Load two nights out from a distance race, not the night before. This may leave you feeling bloated and slow on race morning.
Daniel McGrath
"Running hard at the end of long runs will prepare you physically and mentally for the late-race demands of the half marathon and marathon."
Dennis Meeker
"Try taping small hand warmer packets to your handlebars to keep your hands warm during those early season triathlons.
Dennis Meeker
"Need a quick race day fix to remove your tubular tire from the rim? Tape a razor blade under your saddle."
Lisa Mensink
"After really tough running or cycling workouts, soak your legs for 10-15 minutes in a bathrub filled with ice cold water and ice cubes, this will aid in your muscle recovery"
Janelle Morrison
"After really tough running or cycling workouts, soak your legs for 10-15 minutes in a bathrub filled with ice cold water and ice cubes, this will aid in your muscle recovery"
Toby Radcliffe
"On hot days, don’t put ice under your hat – put it down your lycra top. Cooling your head first will send signals to the brain that you aren’t overheating and lead to poor thermoregulation.
Toby Radcliffe
"When you feel like you can’t go on, COUNT to a hundred. Then do it again. And again. And again. Low points will come, but they will go too.
Ian Ray
"Enjoy the last 100 yards of any major race- you've worked long and hard to get to the finish of a goal race, unless you are winning or heading for Kona, slow down and absorb the energy, it's way more pleasurable than sprinting for the line against some guy 15 years older than you..."
Chris Thomas
"Follow the 10% rule when trying to build up running mileage while avoiding injury. Never increase your total weekly or long run more then 10% over the previous week."
Roger Thompson
"Schedule in races to determine how effective your training is and to determine how your body responds to the different stresses.
Adam Wilk
"Do one structured indoor bike workout a week. Going outside and riding hard is good, but nothing compares to the continuous, not having to stop, zero elevation and weather change structured training you can do indoors. |
Triathlete Tips
Christine Anderson
"Incorporate "Brick" workouts into your training regimen: Immediately following your bike workout, run for 15 minutes to simulate race day."
Julie Fiocca
"Share: If you plan to be married/in a relationship and race, find triathlon things you can do together"
Bruce Gennari
"When putting on a wetsuit, put plastic grocery bags over your hands and feet before sliding your wetsuit on."
Bruce Gennari
"Before you start your swim in a race put a little bit of water in both of your goggles-- it acts like a "windshield wiper" during your swim, and if your goggles fog up all you have to do is shake your head to see again. For an ocean swim, have bottled/fresh water near the statr line to put in your goggles.
Bruce Gennari
"Scouting out the site of a race before you actually compete is a necessity. Look at the Transition area, drive the bike course, ride the run course, and know what fluids and food they'll have out on the course."
Dave Harju
"Train with single-sport athletes in each of the 3 disciplines to get faster as a triathlete."
Toby Radcliffe
"Put your goggle straps under your swim cap to avoid them being knocked off in a frantic swim start. Consider using two caps if the water temperature is cold.
Brian Schaning
"For a faster transition have your shoes in the pedals: secure them with a thin rubber band attached from the heel of your left shoe to the rear axle of the bike. The rubber band will hold your shoes up, but then will snap when you take your first pedal stroke."
Chris Thomas
"Never try to put your biking shirt on after the swim. Try swimming with the top on instead." |
