10. Do strengthening exercises: Exercises such a lunges will help you build up your muscle endurance. Also don't forget your abs. Doing a high number of reps with light weights helps to build muscle endurance.

9. Buy a better bike: Of course this is money permitting. Riding a racing bike will make your legs less tired then riding a mountain bike or hybrid (not to mention improving your bike time too). You can also add features such as aerobars or you can add thinner tires to a mountain bike or hybrid.

8. Don't sprint out of the transition: You don't want to use all your energy right at the start. Pacing yourself is important both in the bike and run portion of the race.

7. Make use of sports drink: Make sure to take some sports drink early on in your run. Check in advance to see if the race offers sports drink and if they don't bring some for yourself and drink it on the bike (saves time)or in the transition area(easier). If no drink is offered on the bike course plan to bring two "water" bottles or a camelback (I use a camelback, because I am clumsy and tend to drop water bottles-not good. However, most people use water bottle without a problem). This is particularly important in longer races and on hot/warm days.

6. Think about your legs before you get on the bike: In the swim you can use up a lot of your legs if you are not careful. In swiming the major part of your speed comes from your arms. The purpose of kicking is to decrease drag not so much to propel you through the water. Using less kick will therefore be more of an advantage later on. You can practice by using a block. Also don't sprint out of T1 or T2 (the transition) only to have to slow way down in the first mile (similar to the rest of a the race you have to find the approriate pace).

5. Strech, especially if your goal is to finish the race: If you find certain muscles get really tired really fast during the run portion or pratice run/bikes strech them during the transition in your triathlon. If your goal is for time you have to weigh the costs in times against the benefits and decide if this will help or hurt your time.

4. Limit extra motions on the bike and run: in particular arm and head motions that waste energy.

3. Relax at the end of the bike: Don't ride your bike full speed home or go into a difficult gear:the race is not over after the bike. Instead ride a little slower and give your legs a little rest in prepartion for the run. Also don't start the run too fast.

2. Use good running form: Good form will make the run easier. Practice keeping form while tired in advance so that if you are tired in the run you will still have the advantage of good form. For more of form see the running top ten list.

1. Practice in advance: Running after you bike is quite different from running without biking. Do some bricks (two sport sessions, such as one in which you do a bike ride and then a run). If you belong to a gym one simple way to this is to ride the stationary bike and then run on the treadmill. You can even repeat the process several times.

Tip of the month:Cross training during the off-season can give you a break from running and biking while keeping you in shape. Some cross training ideas-inline or ice skating, cross-country skiing, or soccer or other team sports involving running (many others too)