Start of the Season Workouts

March typically brings a bit warmer temps and, thanks to the earlier time change this year, another hour of daylight. As run, swim, bike and other races begin to show up on the calendar (St. Patty's Day is usually good for a few), we athletic-minded types start to exercise in earnest, again.

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Injuries are more prone to occur at this point in the year because we remember how far, how fast and how long we were exercising at the end of last year--after several months training. Assuming that you will be able to simply pick up where you left last year (if you've taken a break during the winter months) will start your 2008 season on the wrong foot.

Regardless of your chosen sport, starting off light, easy and simple is the safe play (remember, you're a year older too! I know, I know, I had to mention THAT didn't I). Follow these guidelines for your first two weeks back "in the game" to avoid unnecessary soreness, or worse, injury. Pick your sport:

1. Running - Start with 20-30 minutes every other day for the first week; embarrassingly slow. Do the same for the second week and add a longer run...maybe 45 minutes on the second Sunday. More than anything, this is to get your legs used to running again. They will be sore/tight after the first few days. This period is also the perfect time to begin trying out a new pair of shoes.

2. Cycling - Around 45 minutes every other day to start if you're riding outside; if indoors on a stationary, limit your ride to 30-35 minutes. Again, your effort level should be easy/conversational. Second week, bump the minutes up by five and head out for a 75 minute ride on the second Sunday. Now is the prime time to experiment with positioning.

3. Swimming - Longer easy sets are the key in the water. First week, focus on swimming 200 to 300 yard/meter intervals every other day (maybe a main set of 5-6 x 200 or 3-4 x 300). Incorporate drills into the mix such as closed fist or "catch up drill". Pacing should be around 50% effort level. Want to try out new/different goggles? Now's the time.

4. Strength/Weight Lifting - Rotate through a circuit routine that includes a variety of machines and/or exercises. One of my favorite rotations goes as follows: bench, lat pull down, flies, upright row, military press, arm curls, tricep push down, sit ups. Cycle through each exercise two times using VERY light weight (50% of max?) during the first two weeks.