Getting Run Ready
As for running, the switch from treadmill to pavement or the track isn't as tricky as cycling, but it still requires a little patience. As you prepare to move your workouts outdoors, make sure you're bumping your treadmill's incline up between 1 and 3 percent at all times, says Kipping-Ruane.
"If you train at 0 percent, the roads and trails will feel tougher, and you may even feel slower. Running at an incline will make the transition easier."
Now may also be a good time to re-up your running gear, too. "Consider replacing your shoes if you have been running in them all winter," says Fauth. You'll also want to pick up a visor or a lightweight hat so your head and face are protected from the sun, and breathable, moisture-wicking shirts and shorts that will keep you cool as the temps heat up.
Testing the Waters
While the winter-to-summer transition with swimming requires little, if any, preparation—you'll still do 90 percent of your swims in a pool year-round—you may want to consider doing a few open water swims once the weather warms up, suggests Kipping-Ruane. "It would be great if you could swim in [a lake or the ocean] a few times before a race, but that's not always the case because of water temps."
If you're from a colder climate or just don't have access to open water, you can still try to simulate a mass start by grabbing a few of your training partners and taking off together in one lane. This can help you acclimate to the inevitable flailing of arms and legs.
"When I'm coaching athletes, I really yank on them or really push them around in the water so that if they get that type of practice," says Kipping-Ruane. "In my opinion, that's what will get you ready for race day."
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