Four strategies to get you back at your best
Whether you were in marathon mode this winter or need an industrial- sized can of WD-40 to de-rust your chains (and knees), those first spring days are a reminder that race season is upon us. Here are the tune-ups that will make for a happy, healthy and successful season.

TUNE-UP TIP #1: SET YOUR GOALS
Before lacing up your shoes or strapping on your helmet, experts advise you to hit the road with purpose. "Make sure you've set clear goals that will keep you going through the season," says Renee Schneidewind, owner of Max Multisport Coaching. The more specific the goal, the better. "Instead of stating a general goal like finishing a 5K, aim to finish your first one under a certain time." Write down three goals: One you aim to accomplish within the first month, one by the middle of the season, and one at the end. Use a daily log to record basic information like activity, time and distance. This will ensure you're increasing mileage properly (no more than 10 percent per week) or need to ease up or push yourself a little harder, says Mike Kelly, a physical therapist at DePaul University. A daily log is also a great way to make sure you're not cheating on your game plan. Pencil in your anticipated training schedule, then write your actual workout in pen. And now is the time to decide which races to enter and plan accordingly, says Beth Onines, longtime running coach and executive director of a new Chicago running training program. "There are so many training programs out there that you should really take advantage of - and most races have programs on their Web sites," she says. Set a race schedule up to at least the next two months. "Be consistent and follow it strictly. You can adapt it if you're too busy or not feeling well, but get right back at it again."

TUNE-UP TIP #2: GET BACK IN SHAPE
Here's the bad news: Even if you trained this winter in the gym, your body is not what it was in October. The good news: "If you've been working on endurance, your body is prepped right now to develop strength and speed," says Sharone Aharon, owner of Well-Fit Triathlon Training. The keys to topping last season? Core strength, flexibility, and cross-training. A strong core keeps your body in proper alignment by stabilizing your pelvis, which makes your arms and legs more efficient for more miles, Kelly says. He recommends doing 30 reps of six to eight exercises that target your core (like crunches on a stability ball) three days a week. The thought of stretching may evoke a groan, but doing 10 minutes post-workout will protect your groin--and legs, and back, and hips--from injury. "Muscles will be less prone to soreness and tendonitis if there's less restriction," Kelly says. Make sure you stretch hip flexors, hamstrings, calves, quadriceps, glutes, and iliotibial band after each session to make it through the season. It's also important to spend at least one day per week doing an activity that's different from your primary sport. "Runners, swimmers, and bicyclists use very different muscles," Kelly says. "So when you cross-train, the muscles you work in your main activity get a chance to recover while still building other muscles and working on endurance."

TUNE-UP TIP #3: GEAR CHECK
You know when to toss the meat, drain the OJ and replace the pears. Unfortunately, your gear doesn't come with use-by dates so it's tough to know when to invest in new stuff. Now is the prime time to replace equipment so your body adjusts before race season is in full swing. "Replace shoes every 300 to 500 miles or every 6 months even if they've been sitting on the closet floor," Schneidewind says. A good indicator shoes are in tip-top condition: Firmly press the mid-sole with both thumbs. If there's resistance then you're good to go, but if your fingers leave an imprint, Daddy needs a new pair of shoes. When it comes to your bike, start every season with a professional tune-up. "Knowing basic stuff like how to tighten skewers and fix chains is important so you can make adjustments during the season," says Robbie Ventura, owner of VisionQuest Coching. Ventura recommends replacing chains and gears about every 2,000 miles. Sharpen up with a great how-to book like Joe Friel's the Cyclist's Training Bible.

TUNE-UP TIP #4: WELCOME BACK TO THE GREAT OUTDOORS
"One of the biggest challenges of taking your training outside is that your mind and coordination become lazy in the gym," Ventura says. With so many other factors like terrain, wind, or waves, you simply can't expect to run, ride, or swim as long as you did inside, Aharon says. Runners should stick to paths, tracks, gravel, and grass at first, slowly adding more pavement into your routine. Expect some soreness; treadmills provide cushioning while the road is less forgiving. For cyclists, although you've built power, strength, and stamina in the gym, your first group ride can be intimidating, Ventura says. He suggests working on skills solo, like riding in a straight line for several miles so you can have a smooth transition to riding in a pack, and practicing turns to secure your balance. And unless you've been swimming in a Great Adventure wave pool, it will take about a month to regain the strength required for lake training, Schneidewind says. "You can still integrate tools like pull-buoys or paddles in the pool to help with balance and a more forceful stroke." Also, doing high-elbow swimming with fists emphasizes the recovery motion of each stroke, which is crucial when you're battling waves, she says.