by Russ Cox
Having spent the last two winters migrating south to warmer climates, I'm not the best qualified to advise on winter training. This year I'm stuck at home and with the UK experiencing the earliest snow in 20 years it's been a rude awakening. During my travels I'd forgotten how much harder training is when days are short and cold.
The right layers ensure temperature alone isn't a barrier to training. I always err on the side of caution, preferring to be hot than risk being too cold. It may feel uncomfortable, but it's nothing compared with the pain of defrosting fingers after a chilly ride. I'm also a coward once ice comes into play, I train indoors as one slip might lead to weeks out of action.
The problem isn't the means to train, it's the motivation. A routine that worked well through the summer becomes a struggle. I aim to maintain consistency, but recognize that change is needed to achieve it. A few small adjustments and a little variety is enough to put me back on track. By identifying areas I struggle with I can tune my plan to make the most of the coming months.
With that in mind, here are a few of the changes I've made for the winter. If you find yourself suffering perhaps they'll give you some ideas.
- Swimming
I'm a morning person and had no trouble getting to the public pool during the summer, but the hibernation instinct has kicked in and it's hard to get out of my warm bed in the early hours. With little chance to lane swim in the day I was drawn back to evening sessions with my local masters squad. I used to avoid training after six, but if you're missing morning sessions it's a sensible alternative.
There are adjustments involved particularly to ensure I've the energy for a hard swim session at that time of day. The benefits are worth it, a squad environment is a great motivator and will help me make the most of my swimming throughout the winter. Club membership fees are also a big incentive to ensure I get value for money, paying up front makes me go!
Find a squad to swim with at a time that works for you, commit and use the group environment to push your swimming forward.
- Cycling
I've never enjoyed the turbo trainer, but sometimes it's just not possible to leave home. Time drags on the turbo so it's all about keeping the mind engaged. I accept it's not the time of year to focus on long rides and keep my sessions to the point. I'm not the sort of athlete who can sit for hours pedalling in front of a movie so I ensure there's structure -- an hour or two with changes to pace and effort breaking things up.
I try to keep my week flexible so that if there's a gap in the weather and roads are clear I can take advantage. Usually I'm desperate enough to escape my confines that I'll be out the door, but I've a good network of athletes just in case. Riding with friends is more fun, but also I'm not going to bail at the last minute when I've an appointment to keep.
Don't stress about time and distance, take advantage when you can get outside otherwise keep it short and engaging.
- Running
My best run results always follow very consistent training so I've committed myself to run every day in December. Following my off season break I'm only concerned with time on feet. Each day I aim for half an hour at whatever pace feels good. Doing it as a group challenge is a good incentive to stay committed and log a run every day. The only caution I have is to keep the game in perspective, high consistency running is great so long as you remain uninjured.
Challenge yourself in different ways, frequency instead of speed or distance. Make a game of it in a group to keep yourself motivated.
- Gym
The gym has never been a critical part of my program, but I go through periods of enjoying it and have felt benefits. I've particularly gained through injury prevention when returning to training. In winter what's most important is that it's warm and gives a different focus that definitely helps motivate me. I can combine it with a treadmill run for time efficiency and get a lot of good training done in a single shot.
Change your focus for a while and look for time efficient training routines.
- Diet
My body wants more insulation and has developed an appetite to match. Combine that with less training there's a danger of serious weight gain. Temptation is everywhere as Christmas approaches and whilst I keep the core of my diet healthy I don't resist the occasional treat. It's a few months before I need to be at race weight so in moderation indulgence is fine, 95% of the time it's all about fresh fruits, veggies and lean meats; the other 5% is mince pies and chocolate.
Enjoy a more relaxed approach to your diet, just keep your goal weight in mind.
The winter is a challenging time for athletes used to the freedom of training outdoors. The key is finding ways to keep yourself motivated and a little variety and challenges can go a long way. We're not looking for our biggest or best training at this point of the year, but we want to keep our fitness up. I won't stress myself about hours, but aim to train every day with a few good sessions over the week.
Missing some training here and there to join in with seasonal activities won't do any harm. It's three years since I was last home at Christmas so I'm looking forward to spending time with family. I'll make the most of the opportunity to relax because later in the season I know I'll be working hard.
Russ is a full-time triathlete and endurance coach who has raced and trained around the world. His Trains, Travels blog focuses on endurance triathlon training from an athlete's perspective, covering topics such as nutrition, training, psychological preparation and what to do during taper and recovery. In his Endurance Corner column, Russ will be sharing some of the insights he's learned along the way.
