Pre and post exercise routine - Better known as a warm up and cool down. The warm up allows you to gradually bring your body online and prepare for the up coming workout. Also, it allows you time to asses your body for any areas of soreness or tightness that may benefit from some more specific range of motion exercises as you continue to warm up. The cool down allows the heart rate to gradual return to normal levels and a good time for some static stretching.
Balanced nutrition - For daily eating, I like to try and keep this as simple as possible. Think 80/20 where 80% of the time you are being mindful of what you are putting in the engine and 20% of the time, you cut yourself a little slack. For Nutrition on longer sessions, there are so many products to choose from in addition to regular food. Bottom line, find what works best for you both in training and in racing.
Adequate rest/recovery - This is just not how much sleep you are getting, but making sure to build in easy days/weeks of training as you progress through your year. Remember stress + rest = Progress (Blog post 3/4/13)
Mental training - Take time to visualize your race and how you want it to unfold. Many athletes will have a positive mantra or two that they like to refer to when things get tough. Along the mental side of things, focus on what you can control aka, your attitude.
Technique/Drills - Great any time of the year, helping reduce injury potential and easily incorporated into your workout as part of warm up/cool down or the main part of the training session.
Top end speed - Short (10-30 seconds of fast but relaxed controlled movements in all three sports. Helps with neuromuscular efficiency so your ability to move quickly is not your limiter.
Core/strength training - A critical component for an athlete of any age/ability. Certain times of the year you may spend 3 days a week doing this type of training. Want to improve and keep injury potential down, tap into your core and balance out the asymmetries that your body presents. After speaking with a local physical therapist he believes and I concur that "this is the missing piece for injury prevention and performance and will be the future as the body of knowledge is growing". More on this topic in a future blog.
Have a great week, doing what you do,