Trail shoes offer more support and traction but much less cushioning. Trail shoes vary from running shoes with a more aggressive tread all way up to hiking shoes which may not applicable for running. Make sure you consult with a salesperson to get right shoe for your type of training. I do not recommend doing any road running in a trail shoe, but you can take your running shoes off road if surface is relatively stable, such as crushed gravel.

Trail running does not just work lower legs, but all muscles associated with running, including lateral knee stability. It also will help develop coordination. You can continue to incorporate trail running throughout season for strength maintenance. An added bonus is that it adds variety to your training, and scenery is better.

Just as positive reinforcement helps you improve, negative reinforcement holds you back by fixating on your weaknesses. Negative thinking is like a headwind; it allows self-doubt to creep in and allows you to lose focus. There is nothing to be gained from this type of thinking, and it can reduce your performance or shut you down completely. Take two phrases, "I can" and "I can't." If you were to perform two challenging climbs repeating each phrase over and over, which climb would you perform better on? Everyone has negative thoughts enter their mind. When they do, reverse conditioning can help combat that negativity. Simply come up with a counter phrase to combat negative thought. Suppose you show up for your race and it starts to rain, instead of thinking "this will really slow me down," tell yourself "this will really slow other riders down." Have a catch phrase or word to halt negative thinking before it enters your psyche such as "nothing is slowing me down," or "forward!" Do not fixate on that which is out of your control (weather), and stay focused on current process (not awards ceremony). Be specific in your reverse conditioning. If you are struggling on a climb, combat "I am not a climber," with "FORWARD! Smooth, steady, keep your spin up, and watch your form."

Visualization mentally prepares and focuses you on job ahead. By walking through, and practicing a process in your head you are more likely to perform it properly in reality. An area I have found visualization particularly useful in is transitions. By visualizing each component of transition in order, dismounting, removing your helmet, shoes, etc., it will become more automatic in a race. Ride course a day before race, and then go over it in your head night before. Where are hills? Where are you strongest? Where should you attack? If you have a particularly difficult work out, visualize your effort and outcome (improvement) before you start.

Essentially, more intense work more important these mental skills will become. It is far easier to stay focused during an easy foundation work out, versus a hard tempo pace. The more specific work becomes more monitoring and mental focus is required. Racing is most intense work you will do. If you have yourself mentally prepared and conditioned before race you are already ahead.

Matt Russ has coached and trained athletes around the country and internationally. He currently holds licenses by USAT, USATF, and is an Expert level USAC coach. Matt has coached athletes for CTS (Carmichael Training Systems), is an Ultrafit Associate. Visit www.thesportfactory.com for more information.