This week, I was at the track coaching and noticed two things: the chill in the air and the earlier sunset. Here in the Pacific Northwest, we only have a few more weeks of evening track workouts before the shorter, colder days push us into winter training. It’s a reminder to me that we need to finish the season strong and enjoy fall training as long as we can.

While I don’t have any fall races this year, I’m gearing up for Ironman Arizona next November. The structure of the fall season, with cooler weather and the kids back in school, gives me the perfect window to stay consistent with my training. Also enjoy some long endurance fall workouts. I haven’t been this excited for a race in a long time and it is over a year away!

There’s something special about training this time of year, and I hope you’re feeling it too.

How to Finish the Season Strong

Fall is a unique time for athletes. It’s the season where many of us can push for those end-of-year personal bests while also laying the groundwork for winter. Here are a few strategies to help you finish strong:

1. Emphasize Recovery: After months of training, your body needs more recovery to maintain high performance. Make sure you’re prioritizing rest days and incorporating mobility work like stretching and massage.

2. Fine-Tune Your Training: Now is not the time to make big changes to your training plan. Stick with what has worked for you all season. Focus on sharpening your race-specific skills, such as pacing and mental focus.

3. Gear Up for the Weather: As the days get cooler, be prepared with layers, reflective gear, and headlights and/or bike lights for evening runs or rides. Training in fall’s crisp air can be refreshing, but being underdressed or unprepared for the dark can be dangerous.

4. Stay Hydrated: Cooler weather can trick us into thinking we don’t need as much water, but staying hydrated is still crucial. Even in the chill, you’re sweating and losing fluids, so keep your hydration strategy in place.

Fall Nutrition: Seasonal Foods for Recovery and Immune Support

With colder weather and the inevitable arrival of cold and flu season, focusing on immune-supporting nutrition is key to staying healthy and strong. Here are a few tips for keeping your diet in check:

1. Embrace Comfort Foods Wisely: Fall is all about comfort, but that doesn’t mean you have to sacrifice nutrition. Focus on stews, roasted vegetables, and lean proteins. For example, this week I made a pot of beef stew packed with a rainbow of veggies, carrots, potatoes, onions, and kale. Comforting, delicious, and full of nutrients. My wife and kids who currently have the flu enjoyed it.

2. Seasonal Superfoods: Now is the time to load up on fall’s best produce: butternut squash, sweet potatoes, and dark leafy greens. These foods are rich in vitamins A and C, helping to boost your immune system. Try roasting some squash alongside a whole chicken for an easy, nutrient-dense meal.

3. Boost Recovery with Lean Proteins, Complex Carbs and Healthy Fats: After your workouts, make sure to fuel with complex carbohydrates like quinoa, brown rice, and sweet potatoes. These will help replenish glycogen stores and support recovery.
   
   Protein builds and repairs muscle, aids in recovery, and keeps you feeling full longer. Think lean meats, dairy, tofu, and legumes to boost muscle strength, endurance and support your workouts.

   Fats are crucial for hormone production and overall health. Healthy fats from sources like avocados, nuts, and fish support brain function, keep you satiated, and provide long-lasting energy.

Time Is Ticking: Keep Your Goals in Sight

As I look ahead to my 2025 race season, I realized that my first big race is only 27 weeks away. Time flies, doesn’t it? Whether you have a race in sight or are preparing for winter training, make sure your goals are always on your radar. Enjoy the present, but remember to keep working toward those long-term achievements.