The days are getting longer, temperatures a bit warmer. Not only are those signs that winter is coming to an end, it should also serve notice that your first races of the season are just around the corner. If you haven't started already, your training should now begin to include intervals specific to your physiology and your goal races. These efforts will prepare you specifically for your summer goal events. But how do you increase your fitness for your spring races if they are secondary in importance to your summer ones? Simple. Don't skip out on your goal-specific workouts and don't let the race-pace efforts take over your training schedule. But do employ these prescribed workouts and intersperse them in your training once or twice per week. They won't replace your specific training, but they are like hair tonic: a little dab will do you.

Swim

For the swim, you need to be able to transition from your start speed to your mid-race pace as smoothly as possible. A quick start and the ability to tolerate lactic acid from 100-250 meters in the swim lets you find faster feet to draft as you settle into a strong, steady, mid-race rhythm. A good draft can result in a one- to two-minute quicker swim split.

Try this swim session: 3 to 6 x (50m with 20 seconds rest; 100m with 40 seconds rest; 150m with 60 seconds rest; and 200m of easy aerobic recovery). Your 50m pace should be 3-4 seconds slower than your max 50m pace. The 100m pace should be double the 50m time plus four seconds. The 150m should be as fast as possible, but aim for the 100m time for the first 100m. For example, if your max 50m pace is 0:36, then do the 50m in 0:40, the 100m in 1:24, and the 150m in 2:06 ( and go through the first 100m of the 150m interval in 1:24).

Bike

The goal for these tune-up cycle workouts is to translate the aerobic endurance and muscular strength from your winter training into race-day speed. The strength and endurance that you develop will allow you to climb hills at a lower energy cost and enable you to run better off the bike, too. You should regularly include a run immediately after your endurance cycle, with seven to 10 minutes tempo followed by 10-15 minutes easy. This will improve your running economy off the bike with minimal fatigue.

Try these bike sessions: During your endurance ride, include 30-60 minutes in the middle portion with:

1. A one-minute climb up a moderate hill every 10 minutes. Ride the hill seated at a steady-state effort and accelerate the summit to quickly get your speed for the descent.

2. On your stationary trainer, do 2-3 x 15 minutes @ 5 minutes of recovery. Keep your goal race cadence throughout, and shift down one gear every 5 minutes [i.e., 53 x 16, 15, 14]. Your effort and wattage should be at your goal 40km pace for the last 5 minutes of each interval.

Run

Again, you want to begin to transform your hard work throughout the winter into your goal event speed. If you have a good foundation of endurance and threshold running, you'll find that the target-pace work and strides will boost your race-day speed sufficiently for your spring events. Downhill strides will increase your leg speed and range of motion; the track work will prepare you for the demands of your race pace.

Try this run workout: After a 10- to 15-minute warm-up, include 4-8 x 100-150m downhill strides. While these should be at 90 percent of max effort, the range of motion will be similar to max effort on flat terrain. Use a 1- to 2-percent downhill grade; a soft, even surface is better than pavement. Take a full recovery after each stride; a jog/walk back to the start is sufficient. Then hop onto the track for the real fun. Do one set of 5-4-3-2-1 laps on the track. Start the first interval [5 laps x 400m = 2000m] at your goal triathlon 10km pace, then subtract 2-3 seconds per 400m each interval. Jog an easy 400m for recovery after each interval. For example, if your goal triathlon 10km pace is at a six-minute mile pace [1:30 per 400m], then do 5 laps in 1:30 each; 4 laps in 1:27 each; 3 laps in 1:24 each; 2 laps in 1:21 each;1 lap in 1:18. Use the shoes that you plan to race in for this workout.

Transition workout

The goal of the transition (brick) workout is to teach your legs to make the all-important transition from riding to running. By frequently practicing running off the bike, you adapt your body to transition efficiently into goal 10km run rhythm. Aim for a cadence of 90-100 RPM on the bike and 85-100 left or right foot-strikes per minute on the run to facilitate a more efficient transition.

Try this brick: First do 10-30 minutes of easy aerobic riding to warm up. Then do 2 x [20-minute ride, 5-minute run] with 10 minutes of easy spinning for recovery. Make your transitions as quick as possible, just as you would on race day. Start the 20-minute ride at a moderate pace and gradually build to race pace for the final 5 minutes. Each run interval should be executed at your goal triathlon race pace; you might want to use a treadmill initially to teach you proper pacing and cadence. Again, use the shoes that you plan to race in for this workout. Cool down on the run for 10-15 minutes.

Sharpen and hone

Including these workouts before your spring races will help to sharpen and hone your race-day speed. Be careful not to overdo it; keep your efforts at your maximum pace to small portions here and there so that you don't peak in April when your target is June or July. Keep the focus on your goal event with its specific workouts and use these prescribed workouts sparingly. This way, you can use your upcoming spring events to work out the kinks in your fitness and catapult you to top form for your summer goals.