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.

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.

Whether you are a professional, elite amateur or weekend warrior; planning is a crucial part of achieving your goals. A good plan of attack is like an athlete's north star, it provides a key point of reference.

If you weren’t aware, there is this really fun thing that happens every fall all around the country. Well mostly on the East Coast and Northeast to be specific, but let’s be serious, if you are reading this than you are most likely a ‘Noreaster. This thing…its CYCLOCROSS (CX), and it’s a blast. Whether you have a background in explosive sports or are in the group of burnt out triathlete’s looking for diversification, this sport can be for you!

Above all else be consistent. With a constant approach to training and racing you will put yourself in position to achieve the goals you have created for yourself.

Some of our top tips on how to get the most out of what the Fall has to offer for cyclists in the Northeast.

Is it me, or is the pre-packaged “bar” aisle taking over Whole Foods, Trader Joe’s and every other grocery store in the U.S.? The registered dietitian in me goes “sigh….. another one lost to preparing fresh, whole food snacks.” And then the mom-athlete-nutritionist-director-business owner-too busy for anything woman goes YIPPEE! Finally we have an aisle with some bars that use real ingredients, ones we can pronounce, put in our gym bag, and feel comfortable eating from time to time. Here is a decent list to start with for bars that we, at The Core Diet, feel good about recommending to our athletes. These bars are “Core Diet Approved” and are great for in between workouts or during the day when not working out. Although some of these could be a good pre-workout fuel!

You promised yourself. This was the year you wouldn’t buy too much candy. Or you wouldn’t buy candy you liked. Or you’d buck the system and give out (gulp) healthy treats. But, c’mon, even as you made those promises, deep inside you knew better. Even though you’ve only had a dozen trick-or-treaters for three straight years, you got that extra bag “just in case”. And, if you’re being honest, there is no candy you don’t like, just candy that you wolf down, inhale, and devour. That bit about handing out healthy treats? Idealism is nice, Dr Oz, but you’ve never looked into the eyes of a five-year-old and seen true loathing.