Pro Tip


"No matter what level, take your wife/spouse/SO's events or activities as serious as yours. Watch the kids, schedule massages, etc... If your family gets support from you for their interests, you'll get more support for your racing." Chris Boudreaux - Pro Triathlete

"Be very focused in training...cover all your bases, analyze, try to be perfect. But when you get to the race, you have to let it all go and just accept the day. It's a very tough balance, but the best advice I have." Chris Boudreaux - Pro Triathlete

"Want to be a stronger cyclist and/or runner? Hills, hills, hills." Erich Wegscheider - Pro Triathlete

"Stay consistent with training and focus on efforts more than volume. I train a lot through the winter months and do not worry about the volume of my training, since it's nearly impossible to do 15+ hr weeks consistently. I focus on intensity and consistency to keep the training stress score high and then work on some endurance when it allows if it's even needed. For most of us, if you are doing consistent rides of 1.5hrs -2hrs with some sort of interval workout inside that time frame 2-3 days a week, unless you are doing 5hr road races on the weekend, you will have more than enough fitness for most types of events and this type of training can easily be done inside during the fall/winter months for cross on a trainer." Tristan Schouten - Pro Mountain bike (Working Mans Pro)

"Warm-up! Run, sprint, use stretch cords, many people do zero warm-up, then jump in the water and go. Leads to panic, anxiety, plus you just won't perform as well." Chris Boudreaux - Pro Triathlete

"Give it 5-minutes: with a busy schedule, sometimes the hardest part of a workout is just getting out the door. Since consistency is key, I always tell myself to give every scheduled workout at least 5-minutes. If I'm still not feeling the workout after that, I'll abandon. Since starting triathlons in 2007, I can count the number of times I've abandoned a workout on one hand. While the reasons for abandoning will vary, I did so because I either wasn't fully recovered from an injury or cold, still too sore from a previous workout, or was just unmotivated. Regardless, I felt better about at least trying.“ Erich Wegscheider - Pro Triathlete

"Recovery is just as important as the training. When you are newer to the sport-this statement can often become "over-looked". I have learned recovery is extremely critical! Learning the hard way is no fun either. One thing that has been helpful for me to ward off injuries and to be sure I am getting proper recovery has been to do weekly "check-ins" with myself. I look back through the week and note the intensity of training, other outside stress (work, family-life), and how I have done with recovery tasks such as rolling out with a foam roller. Then, I also realize what demands might be coming up in the next week with training and life to help me know if I am in need of any adjustments. It is a balancing act and learning to listen to the body to know when to make adjustments. You want to always be pushing that "red-line", but that push will only come if recovery is part of your plan.“ Abby Geurink - Pro Triathlete 


"The day before a race I close my eyes and for 60-secs "I go through my entire race." So I pretend I'm on the start line and I mental note everything I need. Swim cap, goggles, wetsuit, tri suit, anti-chaft, race belt, and timing band.

Then I go through this into T1... Bike, Helmet, glasses, water bottles, salt tablets, gels, cycling shoes, rubber band for shoes.

Then once again for T2... Running shoes, hat , salt and small flask filled with gels. Once I get to the end, I check that's what I laid out in front of me, pack it and put it at the front door ready for race morning when the brain is functionalist sub optimally." Guy Crawford - Pro Triathlete

"Study the is to your advantage to know exactly where you are going! Don't use the excuse "oh..but there will be lots of people in front of me to follow!"  Kate Bevilaqua - Pro Triathlete

"Try and get a good quality sleep 2 nights before the race. This is the one that counts! I never sleep much the night before a race, maybe 2 - 3 hours if I am lucky! But if I have had a good 8+ hours 2 nights before then I know I am still good to go!“ Kate Bevilaqua - Pro Triathlete

"HAVE FUN!!! That is why we do it in the first place!“ Kate Bevilaqua - Pro Triathlete

"A bad moment in a race does not kill the entire thing. Work through it as you would in training." Emily Cocks - Pro Triathlete 


"Yes....Swim with your race kit under your wetsuit! Lycra doesn't hold water, it will dry quickly once you are on the run and save you lots of time in transition! " Kate Bevilaqua - Pro Triathlete

"Put a plastic bag over your foot when getting into your wetsuit. It'll slide right through, so you don't have to pull it violently into place. Then, just pull the bag off. The same can be done for your arms." Erich Wegscheider - Pro Triathlete

"Sprinkling a liberal amount of Baby Powder in your shoes will help keep them dry and hopefully decrease the chance of getting blisters on the run." Erich Wegscheider - Pro Triathlete

"When running uphill, get those arms swinging back and forth! Not a scientific comment, but it works." Erich Wegscheider - Pro Triathlete

"I think the run is where you can lose or gain the most time. It is also the last discipline and how you are likely to remember your race. If you are doing your first Ironman then make sure you get to the start of the run in the best possible shape. I see the bike as just a means from getting from the swim exit to the run start. This is the place where you hydrate and eat so that you can get to the run without being hungry, weak and dehydrated. There are many that go far too fast on the bike and pay for it later on the run. If many people are going by you on the bike and you are feeling inadequate then try to stick to your own pace, it is likely that you will see these people again on the run most likely walking. If you get caught up in going a pace too fast for you, often you will forget your nutrition and hydration plan and once you get onto the run it is very hard to rehydrate.“ Gina Crawford - Pro Triathlete

"However well you dry your feet after the swim, they will still be damp, which makes putting socks and shoes on difficult. To help get your feet into your footwear, sprinkle talcum powder into your socks and shoes and you’ll save time struggling in the triathlon transitions.“ Kate Bevilaqua - Pro Triathlete




"Spray and Wash, and I can't emphasize this enough. Cyclocross is rough enough on your clothes, but add to it the fact that for some twisted and misunderstood reason white has become a popular color recently. Without Spray and Wash you're doomed to a brown, stained mess."
Donold Reeb - Elite Cyclocross

"I only recently had a really good bike setup done and it took minutes off my bike time. I highly recommend spending the time to professionally put yourself in the ideal position for comfort and aerodynamics. What I found from doing this is that I could get through the bike in less time with less effort and in better condition to do a faster run." Gina Crawford - Pro Triathlete

"A dollar bill makes a great boot if you have a sidewall blowout." Emily Cocks - Pro Triathlete

"Avoid using new equipment on race day (unless it is an emergency!!)“ Kate Bevilaqua - Pro Triathlete

"Carry a multi-tool. They make ones that are very light in terms of weight. Keep it with your flat changing gear.“ Emily Cocks - Pro Triathlete




"Help prevent injuries by getting a muscle balance assessment done. This helps assesse your weaknesses pin point areas to work on. Then you can have a gym program put together which will strengthen those weaknesses. In my case I found I had particularly weak glutes and hips, this was leading to niggles in the ankles and lower legs. Now I continually work on these areas and have not had any (touch wood) niggles since." Gina Crawford - Pro Triathlete

"If you do get an injury or niggle don't just patch it up. Work out what has caused it, there is always a reason. If you have lower leg problems the problem most likely comes from weak hips/glutes so if you just rest and wait for it to come right it will continue to happen unless you find the root of the issue." Gina Crawford - Pro Triathlete

"Using a foam roller right after your sessions prevents your muscles from getting tight and also helps to avoid the formation of muscle “knots” that can lead to pain and/or injury. Another great tool that I like to use is a lacrosse ball. Sometimes the foam roller is not hard enough to put “pressure” over muscles like ones in the hip or calf. I like to spend a few minutes “sitting” and “rolling” over the ball right after long rides/runs and also a few minutes before I go to bed.“ Guilherme Campos - Pro Triathlete

"At least once a month visit a good massage therapist that can work on your body, detect specific areas of tenderness and pain and do a good deep tissue massage. I also like to use some Chinese medicine techniques such as acupuncture. I was a bit skeptical about that, but it was definitely a key to helping me heal from my last injuries!“ Guilherme Campos - Pro Triathlete



"Plan your meals and don’t delay eating (real food!) after a workout. Pack your breakfast, lunch, etc. Organization and planning is key" Emily Cocks - Pro Triathlete

"Make sure you do a race simulation using the nutrition you want to use on race day. Preferably this session will be a long endurance session with a bit of intensity so you can see how your body reacts under stress. If a nutrition product is not working for you then try something else. If you want to use the nutrition that will be provided on the course then make sure you get hold of some beforehand for your simulation. Best not to try anything new on race day.“ Gina Crawford - Pro Triathlete

"I eat a lot and I eat well. I also love to cook. I gave up on the weight cutting thing a number of years ago. Now I eat. More fuel for the engine room.“ Donald Reeb - Elite Cyclocross

"Pickle Juice: when the temperature starts soaring and your sweat rate increases, dill pickle juice is great for staving off muscle cramps and re-hydrating. With how artificial most sports drinks are, pickle juice is a great, if not better, natural alternative - though, coconut water is another great option, just with less sodium. Read the label on the jar to make sure you're drinking nothing artificial.“ Erich Wegscheider - Pro Triathlete

"Sports nutrition is meant for training. Don’t eat it when you are not training. Consume real food!“ Emily Cocks - Pro Triathlete

"Hydration is one of the biggest contributors to feeling fatigued. Drink! Practice this! You need more than you think you do. And hydration begins the day before the race!" Emily Cocks - Pro Triathlete