For many triathletes, the “dream goal” is getting to Kona. That’s not the goal for all triathletes, of course. But that dream is prevalent enough so that you can assume just about everyone toeing the line at an Ironman has at least toyed with the idea. And then, if an athlete is serious enough about the sport to hire a coach, you can bet that a Kona qualification is something floating around in their mind.

If you consider yourself to be anything beyond a “casual runner” or “beginner triathlete”, you probably have heard of the term “periodization”. Periodization is an important in training to ensure long term improvement, avoid plateaus, and make sure the athlete is in peak condition at the appropriate time in their season. Without periodization, an athlete can achieve solid fitness, but reaching their “peak potential” at the time they want it to happen, will be unlikely.

How many times did we hear “cry me a river” growing up. I know I did, a lot; my dad was a “rub some dirt on it” kind of guy. We were taught to move on, and move on quickly. There are multiple deliveries of the same saying, and mine were most often met with an eye roll.

If you have worked with a coach you may have seen the workout on your training plan that states “Recovery Run, Bike or Swim.” Many athletes seem to be very diligent about keeping their legs spinning and their watts or speed low when doing a recovery bike session or subsequently, with the swim, keeping the focus on drills and really easy swimming but when it comes to the Recovery Run, that can be a whole different story.

While July warmth and humidity may be hard to imagine when you’re blasted with sub-zero temperatures, snow, ice and 20 mph winds; it really is important that you get creative and disciplined with your training now to ensure that you’re ready for race day. Here are a few guidelines and strategies to build fitness and durability to handle more run training when the snow melts.

Tis the season for hot cocoa, warm fires, fleece lined boots and snowmen. And darkness. Lots and lots of darkness. And very few available daylight hours. Which can definitely put a damper on your outdoor running. Even if you live in a warm climate, until spring and Daylight Savings Time rolls around again, many of us leave for work in the dark and get home…in the dark. This prevents some from getting outside and instead, doing a majority of their miles on the treadmill, or, worse yet, not at all. But with a few simple precautions, running outside in the dark/cold can be a safe option.

Finish lines are personal. Each and every one of us has a story that is to be celebrated at a finish line. Whether an athlete crosses first with banners, or crosses last, there is always something symbolic about them. They ARE a big deal, not just to the spectator, but to the athlete, who celebrates something sacred, that only he or she can own. It is a journey that started with a first step, lots of growth, failures, and ends with bang.

As athletes our approach to training can be detrimental to outcomes. We start a season with a goal, a training plan, and a drive to get’r done at all costs. We have set up a training season, with a goal time, and goal placement in mind. Our wiring at an early age is to ignore signals from the body and be tough in our athletic pursuits. You have workouts on the schedule, and need to check off those boxes. You need to show commitment at all costs to the “plan”. This mentality of checking off the boxes, ultimately leads to sub optimal performance on race day. Then the head scratching starts. Illness is an experience we all have in a season. How you deal with illness during training can be a variable that can make or break your race day performance.

Enter… Glide…. Pull….Repeat….. How many times have you heard your swim coach tell you to this?

The next few months are a time of holidays and time with family and friends. It is the time to celebrate 2017, NOT be in top shape and lay a foundation for a great 2018 season!