Its spring time and we tend to see large fluctuations in weather that allow for a few days of outdoor training and then possibly a few more indoor sessions. I would like to bring up three things to consider when going from a fairly large amount of indoor training or even cold outdoor weather training to really favorable and even hotter temperatures that are body is not accustomed to.First: As we get outside and start to shed layers, you may need to update your outdoor power and heart rate threshold zones, for cycling as well as your pacing and heart rate threshold zones for running. The temperatures will allow for a potential higher threshold because of warmer skin and less fabric restrictions. So enjoy the weather and see where your current fitness is with some nice warm weather outdoor threshold.

Second: Your friends are likely itching to get out and get some rides and runs in. Take the opportunity, and join them. However, don't go way beyond your current limits. If you have only been on a 2 hour ride in the past month or so, don’t plan on enjoying a 100 mile, 5-6 hour long group session. Build up appropriately. You can extend a little more on the bike than the run. If your longest ride has been 2 hours you can manage a 3 hour ride. As far as the run goes, really stay close to your recent long runs and only add 2-3 miles tops. Make sure you do not run with someone who is much faster than you as you are just risking injury. Someone who is slightly faster is one thing, but to be in a much higher pace or heart rate zone will likely leave you miserable and possibly injured, with less chance of you staying on task for the next few days afterwards.

Third: The weather often warms up faster than our biological body can respond. We are amazing animals and can adapt very quickly, however these days of rapid heat change from within a few hours and even day to day can leave you a little dehydrated. Not only just from heat outdoors, but as we begin to extend our training time and possibly the intensity. Now is the time we need to get back into our hydration and nutrition practices. As the days warm up, it's a great way to adapt your body for warm weather races. Don't hide from it, but adapt and make sure your meeting your nutritional, hydration and electrolyte needs. This will help dial in your race nutrition sooner rather than later.

Have fun, get fast and stay healthy!

Coach Jim Hallberg believes that every one of us has the capacity to improve our efficiency, get stronger and run, bike or swim faster. Sure, it takes time, dedication and discipline but it's possible. Working with an experienced coach can make sure that your efforts are targeted in the right areas to make sure you reach those goals!