1. FIND A CLUB OR GROUP TO TRAIN WITH

100% YES!!! Tri, run or even book clubs are where I have met my tribe. Besides the myriad of practical reasons for group training; safety in the ocean swim, on the roads or trails, I have learned so much just by watching and listening. And, when they all go out for coffee or breakfast after the ride, etc.…GO WITH THEM! That is where the magic happens…Basically, go early and stay late. It’s hysterical happens when you and your club are exhausted and then re-caffeinated and fed!



2. WARM UP, FOAM ROLL/PREHAB

This one I really came to terms within 2018 as I spent most of that year injured and unable to run. Today, I am sure not to ramp up my miles to quickly and like to spend at least 5 minutes doing my favorite warm ups-leg swings, high knees, ankle rolls, knee down lunge with rotation, etc. Google some warm-up ideas, or even better… ASK your Club or Team what works for them.



3. STAY GRATEFUL

We are so fortunate we get to do what we do. Triathlon is demanding physically, mentally, financially, etc. and I never want to forget how I got to this place. I never want to take any steps for granted as an injury or accident can take that away so quickly and there are so many people that can’t walk or run or spend the day out of doors for many, many reasons.



4. HYDRATE!

Need I say more? There are a million ways to do this and everyone has their own formula that works for them, but any way you do it, make sure you stay ahead of it! My first question to my kids or friends when they say they have a headache or are tired or basically any complaint is …. “Did you drink enough today...???” 



5. Listen to Mom; she might know a thing or two!

by Andrea Rutsky, Siren Luminary 

Follow Andrea on Instagram @fltrailsandtails