Triathlon tips from the trainer
Mary Ann Trusso is the official Team Hope trainer for the U.S. Women's Triathlon in Naperville. She is a USA Triathlon Level I coach and a Heart Zones personal trainer. You can e-mail her at mary.ann.trusso@gmail.com or call (630) 802-2737. She offers these training tips:
• Don't define yourself by your goal. Instead, sit down and be honest with yourself about your true intentions, whether it's getting fit, losing weight or just challenging yourself. That way, your intentions will have been served no matter what happens on race day.
• Find a good coach or a group to work out with. Draw up a plan together. Your training will be more successful if you know what to do and when to do it.
• Consistency is key. Schedule workouts on your calendar as literal appointments. Once it's in ink, that's it. Don't wait till the day of to plan your workout because it's way easy to skip it.
• Realize everyone has race day jitters. It helps to write a list of what you're going to bring, what you're going to do and when you're going to do it, starting with the night before race day. It sounds crazy, but create an hour-by-hour agenda so you don't forget to do simple things like eat your bagel. Then, give your family a heads up.
• Race your own race. Don't look around and don't get caught up in what other people are doing. Nobody cares how fast or how slow you go and what works for them may not be what works for you.
• Remember race day is a celebration of how fit you are. Just be happy you're healthy and strong enough to participate.
Tips for running in the heatbull; Be aware that dehydration can show up as chills or goose bumps.bull; Don't overhydrate.bull; Consider taking additional electrolytes or even salt tablets. It's harmless and a really good way to get you through those hotter races. bull; Wear a hat or bandanna to cover your head.bull; Don't forget your sunglasses.bull; Take advantage of any sponges they might have along the course - they're meant to be stuffed in your bra or under your hat while you're running.bull; Pour water over your head to keep cool.bull; Make sure your clothes are breathable.Source: Mary Ann Trusso, Team Hope trainer for the U.S. Women's Triathlon in Naperville.