Fit Mom's Blog

Runners High ‘N Tri Byline by

Mark Rouse

For Fitness for Mommies

Today I introduce you to Mark Rouse, a fitness enthusiast, runner, avid cyclist and owner of Runners High ‘N Tri, a fitness store in the Chicago suburbs. Mark frequently gives advice for new runners and triathletes through one-on-one sessions and clinics and now he compiled his tips for my blog.

Following are 10 Tips from Mark for Triathletes:

1. Start preparing your gear days in advance – not the morning of. That means checking the air in the tires, getting the bike tuned up, etc.
2. Never try anything new on race day.
   • Eat the same foods.
   • Drink the same liquids.
   • Wear clothes you’ve trained in previously.
   • Important: Do not wear brand new shoes on race day. Make sure they are broken in.
3. Predict the unpredictable. While we don’t have a crystal ball to look into the future, we can prepare for unfortunate events that slow us down. For example, try fixing a flat tire on your bike so you know how to fix it should it happen during the race.
4. If swimming isn’t your background, ask someone to look at your stroke. A local swim instructor can help you improve.
5. If it’s an open water swim, practice that. It’s a different experience than a pool.
6. If the swim is in a pool, ask a friend or two to practice swimming in the same lane. Triathlons have several people in one lane and it’s best to know how it feels swimming directly next to someone.
7. Eat a pre-race meal so you’re not hungry during the race.
   • Keep the meal light – such as toast or a bagel.
8. When you’re at the race, put your bike in the gear you will start in. That way, you’re not switching gears in the transition area.
9. Have a full water bottle on your bike ready to go. Be sure to drink the entire bottle during the bike to keep hydrated.
10. Stay calm – before, during and after the race.

Your number one goal is to have fun and your second goal is to finish. You want to enjoy the experience so you want to do another triathlon again. Be sure to cheer for others along the way and stay for the awards if you can. Most important, congratulations on committing to fitness.

Mark Rouse is a 14-time Ironman finisher and finished 36 marathons. Mark believes in fitness for life and exercising for the love of health. To learn more about Runners High ‘N Tri, please visit www.runnershigh-n-tri.com or follow them on Twitter @runnershighntri.