There’s No “I” in Athlete From Coach to Couch, Get Support in Your Training

by Kim Fuller

hard things. You made it this far, so lean into the efforts and train with focus to up-level your results.

I’m an athlete. My whole life has included sports and fitness in some way or another; from a childhood of organized and recreational sports to an adulthood filled with outdoor adventures, my body, mind and spirit are happiest when in motion. Success in these endeavors is relative, and while I do want to feel strong at my efforts and achieve personal bests, the biggest wins I’ve had are the communities I’ve found.

Being a part of a team, with a coach, was always a positive environment for my improvement as a young athlete, so it’s no surprise that the same sort of systems would work well for me as an adult. I’ve always maintained a lot of group fitness habits, from class-style consistency to reliable running and biking buddies to meet at the trail, but until this year I hadn’t had a coach in going on two decades.

There are a few short word bursts that I practice as motivating thoughts adjacent to Tuesday morning intervals training.

“SUIT UP.”

Set your alarm and get dressed according to the weather. Hydrate. Pay attention to temperature, gear details (is it a waterproof shoe day?). Fuel up with some sips of coffee, maybe a light bite. Don’t overthink it, just suit up and get out the door.

“SHOW UP.”

Set a time to hold yourself accountable. Meet your people. It could be one buddy or alongside a whole tribe — the support given is mutual. If you’re solo this time, don’t give yourself an excuse to bail. Notice your resistance to commit, to follow through, and show up anyway.

“TRAIN UP.”

Do the work. Maybe it’s up a mountain or on a track, holding plank, stacking weights or pushing sleds. You can do

Brett and Tamara Donelson have over 30 years of combined experience in coaching athletes through endurance and strength training programs. The Edwards-based couple are also founders of The Cycle Effect, a local nonprofit that empowers young women through mountain biking. I started working with Donelson Training this past year to get stronger, fitter, faster; I had a mentally of “why not?” more than an ultra-specific “why?” Why not try to dig into the depths of my physical fortitude, mental resilience, spiritual potential?

“Coaches can offer a wide variety of purposes,” Brett Donelson shares. “Some athletes need very specific things and some have a broad range of needs. Some of the needs we have been able to help our clients with are skill development, accountability, injury prevention and rehab, race strategies, goal setting, and mental and emotional support.”

Coaches can help guide an athlete through the very saturated world of health, wellness and athletic information out there, he adds.

“Whether you're a novice or an elite athlete, a coach can help you achieve your athletic goals and reach your full potential,” he says. “Whether someone has four or 14 hours a week to commit to training, they can be highly productive if it is customized and structured to them.”

My training plan this past summer was focused on mountain biking and trail running, paired with strength and mobility work as well. Workouts were uploaded into my Training Peaks profile (accessed easily via phone app) every week, along with chosen races throughout the summer and fall that became my goals for peak effort and performance.

“It's hard to look at ourselves objectively,” explains Tamara Donelson. “A coach can customize a training plan that fits your work, family and social schedules. A coach accelerates your progress by helping you make the best use of your time — we’re here for a good time not a long time; let's work on things that are going to make the most gains!”

And yes, great gains were made. I stood on podiums and shaved off bundles of minutes to mark many new “personal bests” throughout the summer. I certainly felt like I was training smarter, and yes harder too, but I didn’t have to overthink anything — just suit up, show up, train up.

Rest Up

For anyone like me who may have a hard time resting and allowing for recovery, coaches can help greatly with that too. Rest days are marked in my training program just like workouts.

“Sleep (my favorite) is the most powerful recovery tool,” Tamara Donelson shares. “If you commit to improving your performance, you must commit to prioritizing sleep.”

Pamela Shifrin is a massage therapist and founder of Local Revival in Eagle-Vail. She played competitive softball growing up and into college at the Division I level. Shifrin maintains that massage kept her going for years after injuries that included shoulder operation and a herniated disc in her low back.

“Athletes push the body’s limit every day,” explains Shifrin. “Every day muscles are broken down and need to be rebuilt to stay healthy. Massage assists in the healing, rebuilding process. While the benefit list is large, circulation is the biggest benefit massage has to offer our bodies.”

I see Shifrin for a massage once every three months or so, but each time I visit we decide I should go more often.

"Literally every time we move, we are causing micro trauma to our muscles,” she adds. “Elongating or stretching the muscles, providing protein and providing circulation is how our muscles rebuild and leave us feeling good, strong and healthy.”

Shifrin says she has always wanted to support other athletes in the same way she was supported.

“Pay it forward, if you will,” says Shifrin. “Massage therapy was an option for me and I have been facilitating a positive change in people’s lives for the past 13 years.”

As much as I choose to remain engaged in my training and recovery efforts, there’s a full sideline of support that helps to keep me on track. And on those days when I’m the one blowing the whistle for intervals or meeting a buddy at the trailhead, I’m there to lift up and cheer on those athletes right back. +

Visit donelsoncoaching.com and and learn more about your own potential training and recovery plan.

1. MOONBIKES

We got the chance to check out these fully electric snow bikes on Vail Pass, and they are awesome. Colorado-based MoonBikes blends the freedom of an e-bike with the power of a motorcycle. With a sleek front ski and rear track, this innovative vehicle offers a unique and sustainable solution for winter exploration. $8,900 moonbikes.com

2. BAFFIN CLOUD BOOTS

The featherlight design of these boots offers comfort and safety for the to-and-from on winter days. They are easy to pack for travels to other cold climates, and they feature anti-slip technology for ensured grip and stability. $175 baffin.com

3. GREGORY VERTE 18 SKI PACK

Crafted from recycled materials, this pack features an innovative design tailored for the perfect day on the hill. Along with a body-hugging hip belt, the pack also offers easy access to gear and boasts thoughtful details like an insulated hydration harness sleeve, snow-shedding molded back panel and various secure storage pockets. $149.95 gregory.com

4. YAKIMA SKYBOX NX 18

This car roof storage option is perfect for an adventurer who just needs more room for gear. It’s incredibly easy to install, has sturdy locking mechanisms and hinges and even fits a pair of 182 cm powder skis. We love the high quality and sleek design. $799 yakima.com

5. ORTOVOX ROCK'N'WOOL BASELAYERS

Available in long pants, cropped pants, longsleeved shirts, short-sleeved shirts, undershorts, sports bras and more, this merino wool line of baselayers is everything you need for winter outings. The soft wool is moisture and temperature regulating (while also being odor neutralizing), so you’ll stay warm on cold days, and you won’t overheat when you’re on the move. $55-$110 ortovox.com

6. K2 MINDBENDER 120 BOA SKI BOOTS

These boots feature a heat-moldable Powerlite Shell, integrated tech fittings and a Powerlock Spyne offering an impressive 50-degree range of motion. Coupled with the advanced PowerFit Pro Tour BOA liner, these boots ensure top-level ski performance both uphill and downhill. $799.95

7. ARTILECT DIVIDE FUSION STRETCH JACKET

This innovative jacket showcases Artilect's commitment to performance and sustainability by introducing new materials that elevate moisture management and thermoregulation. It utilizes Allied Feather + Down ExpeDRY Ultra Dry Down with FUZE technology, integrating gold nanoparticles for active drying without chemicals. Wear this as a mid-layer on extra cold days or as your go-to three-season down jacket. $370 artilect.studio/us/

8. SKIDA FLURRIES POM

Made of 30% cashmere and 70% wool, this patterned knit hat with a fun pom will brighten up any wintry day. $70 skida.com

9. HEST DOG BED

Tailored for dogs of all sizes, this bed is crafted with the same memory foam used in the brand’s human mattress pads. The bed is available in three sizes and constructed with outdoor-tested materials. $149-$249 hest.com

10. DRIPDROP

With an impressive three times the electrolytes found in typical sports drinks, DripDrop offers rapid and effective relief from dehydration, along with essential vitamins. We love the zero-sugar varieties. $35.99 for 32 8-ounce packets dripdrop.com

11. WHITESPACE HIGH WAISTED 3L SOFTSHELL RIDING BIB

Olympic gold medalist Shaun White continues his partnership with Backcountry on this all-new Whitespace women’s collection. It’s developed by an all-female team and blends tech innovation with style for on-and-off mountain wear. This bib has a stretchy design, and articulated knees eliminate constraints, allowing effortless bending and twisting. The waterproof membrane prevents spray and fluff from seeping in, ensuring a dry and comfortable ride. $349 backcountry.com

12. CAMP NATIONAL PARKS EYEWEAR COLLECTION

5% of sales from these sunglasses are donated to local park nonprofits. The limited-edition capsule showcases iconic U.S. National Parks like Arches, pictured here, and others, in eco-friendly frames made from plant-based bio-plastic. Each pair comes with a color-coordinated sleeping bag pouch. $79 shwoodshop.com

1. NORDICA UNLEASHED OUTREACH

In collaboration with Nordica and SOS Outreach, Christy Sports has the exclusive Nordica Unleashed Outreach skis. Limited to just 40 pairs, every sale contributes 100% directly to SOS Outreach. This program focuses on mentorship and social-emotional learning, offering life-changing outdoor experiences to over 80,000 youths in 15 locations across nine states. $1,000 christysports.com

2. ZEAL OPTICS CLOUDFALL GOGGLES

These goggles combine Zeal's Rail Lock System lens interchange with the distortion-free Observation Deck Technology, offering an ideal spherical lens experience on the slopes. Its semi-rimless frame, triple-layer face foam and helmet compatibility ensure a comfortable fit, while the customizable dual-strap adjustment with “No Slip Grip” strap makes it perfect for all-day adventures. $199-$319, depending on the lens choice zealoptics.com

3. HESTRA ERGO ACTIVE GRIP WOOL

TERRY GLOVES

Wear these versatile five-finger gloves for all types of outdoor activities. Constructed with pre-curved fit and strategically placed seams, they offer great mobility and fingertip sensitivity. These gloves are crafted with hardwearing goatskin leather and a thin wool terry liner to keep hands warm and dry, making them ideal for hiking, hunting, fishing and winter sports like ski touring and backcountry skiing. $125 hestragloves.us

4. MOUNTAINFLOW INFRARED (IR) WAXER

This is a must-have for at-home waxing enthusiasts. Not only is it sustainable, using minimal wax and leaving no mess, but it's also incredibly user-friendly, eliminating the need for scraping. It's the tuning tool you never knew you needed! $249.95 mountainflow.com

5. PATAGONIA NANO-AIR LIGHT VEST

Don’t worry about having to ditch this vest once you warm up. The stretchy and breathable insulation fends off chill and also releases heat when you’re on the move. $199 patagonia.com

6. ROSSIGNOL EVADER SKI JACKET

Designed with a relaxed fit for optimal comfort and mobility, this jacket has a breathable and waterproof membrane to ensure you stay dry and comfortable in heavy snow or rain. Featuring fully taped seams, ventilated underarm zips for temperature regulation and on-snow details like an integrated powder skirt and a helmet-compatible hood, this jacket is packed with ski-day essentials. Additionally, it offers convenient storage on the go, as it easily packs down small, and its PFC-free water-repellency adds an eco-friendly touch. Check out the Evader pants and bibs from Rossi to round out your kit. $425 rossignol.com

7.

We think these are the ultimate on-snow running shoes. Featuring GORE-TEX technology, they keep your feet dry and warm, even in the snow. With solid traction, these shoes provide impressive grip without the need for spikes, making steep slopes a breeze. The innovative BOA Fit System offers lightweight support and mobility. Available in men’s and women’s styles, remember to size up by half for the perfect fit. $245 lasportivausa.com

8. OUTDOOR RESEARCH DEVIATOR MITTS

These mitts are ideal for cold-weather aerobic activities. They feature recycled, low-bulk insulation with exceptional breathability, so you get eco-friendly warmth without compromising on performance. Pair them with the Outdoor Research Deviator Hoodie for winter running and hiking. $69 outdoorresearch.com

9. KUHL ESKAPE 50 DUFFEL

This bag combines the convenience of a backpack with the greater capacity of a duffel and with better organization options. Its large main compartment includes numerous pockets and pouches to neatly separate and organize all your gear. With stowable, heavily padded shoulder straps, it ensures effortless carrying and is made from rugged laminated nylon, providing unmatched weatherproofing that’s perfect for adventure travel. $299 kuhl.com

10. TRACKSMITH TURNOVER TIGHTS

Keep running throughout the winter with these full-length, cold-weather running tights. They are made with a flexible fabric blend, and you can choose between lined and unlined. $128-$138 tracksmith.com

11. PAKA THE HOODIE

This alpaca fiber unisex hoodie is a testament to Peruvian craftsmanship, made entirely in Peru from start to finish. It’s perfect for various activities like hiking, camping, lounging and traveling, offering casual style, comfort and functional versatility. $149 pakaapparel.com

12. KRIMSON KLOVER CHALET CASHMERE BLEND HOODIE + JOGGER

Après never felt so cozy. The luxuriously soft hoodie is a winter-to-spring essential crafted from a sumptuous blend of Merino wool and cashmere. Pair it with the Chalet Jogger for a chic, textured ensemble that effortlessly transitions through the seasons. Hoodie: $259; Jogger: $219 krimsonklover.com

13. HELINOX X PENDLETON CHAIR ONE HBD

Inspired by the desert regions of the American southwest, the chair features the geometric “Moonlight Mesa” pattern, combining deep blue night sky hues with contrasting sand tones. Crafted with lightweight black aluminum alloy frames and luxurious yet durable fabric, it incorporates stylish elements, such as embossed vegan leather patches, including the iconic Pendleton navy and gold logo. $160 helinox.com

Mountain kids love being outside! Here are some tested favorites from a mountain-loving, adventurefocused family.

Compiled by Cameron Martindell

1. SEIRUS JUNIOR HEATTOUCH ATLAS GLOVE

Little hands mean little gloves, which means not much insulation to ward off super cold days. To keep my crew going, we only use these gloves on the coldest days. But, the kids have learned they can be comfortable even though it looks nasty outside. In fact, they love it. The gloves have three levels of heat and offer enough dexterity for them to wear these while riding bikes to school mid-winter. $200 seirus.com

2. OWALA KIDS FREE SIP 16 OZ.

Despite the spring-loaded moving parts, this insulated bottle has withstood being bonked around over the last few months of use. The unique feature of the Free Sip line is the sip or chug spout. My kids only use the sip feature, but the option to chug or dump without removing the lid is nice. The spring-loaded top pops right out of the way and is easy to put back to keep the bottle spill and leak proof. The powder coated exterior has resisted the bumps of life, and we don’t have any dents (yet). $23 owalalife.com

3. OPTIC NERVE TAG KIDS SUNGLASSES

My kids go back and forth if they want to wear sunglasses, but I know their little eyes need protection, and I want to have something available for them when they are ready. Optic Nerve has a nice range of options, but my 9-year-old daughter has taken to the bright and fun Tag model in orange. My 6-year-old likes the Homerun style. But at this price, I got a few extra pairs since kids are pretty good at losing or scratching things. $20 opticnerve.com

4. REIMA WETTER BOOTS

We had an oddly wet spring and early summer this year, and these boots were great for those soggy days. The easy cinch laces minimized grumbles when getting them on, and the mid-ankle height kept water from shallow puddles out — especially when paired with a good pair of rain pants (we have the Reima Kaura). And, like most of Reima’s gear, we love having the reflective hits in the design. $90 us.reima.com

5. GREGORY ICARUS 30 KIDS BACKPACK

This pack holds about 20 pounds of gear and is best suited for 9 to 13-year-olds. We tested it on a 6-year-old, and it was pretty big, so we just filled it with lightweight things like pillows and stuffed animals. But for older kids, it can work as an overnight pack, or it cinches down to be a good, albeit large, day pack — great for true full-day hikes where the weather is variable and you want to bring a few extra items. The kids found it (relatively) comfortable, and it has a built-in emergency whistle. $130 gregory.com

6. IKSPLOR KID IKSPLORER SET

Parents and kids often shy away from wool base layers. The parents because they aren’t very durable and the kids because they’re itchy. Both of those concerns are assuaged with the super soft, comfortable yet durable merino wool used by Iksplor. Our kids used this set all winter, and even after après ski and hut trips playing in these base layers, the knees have not developed holes (yet). Also, they come in a wide range of fun colors! $109 iksplor.com

7. FISCHER RANGER JR. SKIS

These skis were released last season, and our 6-year-old put them through the paces both in-bounds and on backcountry hut trips. The Air Core and Fiber Tech construction keeps the core strong but less dense, so it’s lighter weight. It also helps soften the flex, so our little guy could take advantage of the On-Piste Rocker for easier turn initiation. Float was only marginally sacrificed, but we recognize most kids this age are sticking to groomers. 70-150 cm. $299.99 fischersports.com

8. FISCHER ONE & TWO KIDS SKI BOOTS

With the big pull handles, a hook-and-loop power strap and zippered front, my 6-yearold was able to get these boots on and off himself. Fisher realized these little skiers don’t need a bunch of buckles and hard shells to ski. In fact, comfort is king when getting kids started with skiing, and this boot delivers from the pliable ankle to the cozy toe box which isn’t so tight it cuts off circulation and helps keep toes warm. 15.5-20.5 mondo. $220$230 fischersports.com

9. TOWN HALL ABOUT TOWN

Anorak

With a scouting background, I’m a fan of being prepared, and that includes keeping some sort of extra layer handy. While this jacket is not totally waterproof, it does have a DWR finish and is windproof, so it will certainly help on a quick dash home in an after-school rain shower. Also, it packs down into its own pocket, so it doesn’t get unruly at the bottom of the kids’ school packs. $100 townhallco.com

10. ALL BETTER CO. DON'T SCRATCH THAT PATCHES

The wet spring this year brought a pretty sizable hatch, but that didn’t stop us from getting outside. Fortunately, we were able to manage the itches nicely with these tea tree oil-based patches. The patches are clear, so they blend into any skin tone, and the tea tree oil soothed as promised. The self-adhesive hydrocolloid polymer material is easy to apply and proved to last through continued adventures. Starting at $17 allbetterco.com

11. GARMIN BOUNCE

Ah, kids and technology, a constant conundrum, but that’s a different story. After a few years with the Garmin Vivofit Jr., we’ve swapped that out for the Bounce for our 9-year-old. The Bounce has built-in GPS for activity tracking and optional LTE cellular service for messaging and tracking the watch itself. The messaging is through pre-set text messages or audio messages through the Garmin Jr. App and is restricted to parent approved contacts. $149 + $10/month or $99/year garmin.com

12. SIERRA DESIGNS PIKA YOUTH SLEEPING BAG

Our 6-year-old has taken this bag on ski-in hut trips in Colorado and to summer sleep away camp in Maine. It easily stuffs into the included stuff sack and can be compressed down even further if space is at a premium. The synthetic fill, cozy interior fabric and durable nylon shell are all machine washable for easy care. The internal pocket is great, and the cinch hood is perfect for those slightly cooler nights. $50 sierradesigns.com