How to Stay Motivated and Build Strength Throughout Winter
I'm Gemma and I'm the Head Coach at BLOC Coaching & Race Team. I used to hate winter training, but the more I've learnt, the more I love the challenge and being outside in the elements! It doesn't have to be miserable, wearing the right kit, having the right mindset and working towards specific goals all come together to make it a much more enjoyable experience.
As triathletes, we all know the importance of pushing our limits during race season, but winter is where the groundwork for success is truly laid. Winter training might not be glamorous — with the cold, dark mornings and unpredictable weather, wearing ten layers of clothing — but it’s arguably the most crucial part of your training calendar. Here's why winter training matters and how to make the most of it, from staying motivated to the right nutrition and supplements to support your off-season.
1. Why Winter Training is Essential
Winter is the ideal time to build your aerobic base — the foundation of endurance. With no races to prepare for immediately, you can slow things down, focus on long, steady efforts, and improve your overall fitness. Think of it as laying the foundations before the bricks for a strong performance in the spring and summer.
Winter also offers a great opportunity to work on your technique. Whether it's perfecting your swim stroke, improving your running form, or working on your cycling efficiency, now is the time to focus on the details that often get overlooked in the rush to race.
Lastly, winter training helps build mental toughness. Training in tough, cold conditions will prepare you to handle the unpredictable challenges that race day often throws your way.
2. Staying Motivated Through the Cold
It’s no secret that staying motivated during winter can be tough. Shorter days and colder temperatures can easily tempt you to skip workouts, opting too stay indoors by the fire. The key is to set SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound. Break down your winter training into small, manageable goals — for example, focusing on increasing your aerobic capacity or improving your strength.
Accountability is another great motivator. Consider joining a winter training group, finding a training buddy, or working with a coach to help keep you on track. And don’t be afraid to mix things up — incorporate cross-training like trail running or indoor cycling to keep things fresh, fun and exciting.
3. What to Focus On During Winter
During winter, your primary focus should be on building endurance, improving technique, and preventing injuries. Long, steady, low-intensity sessions will help build your aerobic base, while swim drills, running form work, and cycling skills will fine-tune your technique.
Consistency is key. You don’t need to be pushing yourself to the limit in every session, but maintaining a steady, structured plan will set you up for success once the race season kicks off. If you aim for a PB in every session, you'll get sick, injured, tired and unmotivated - this is known as overtraining.
4. Dressing for Winter Training
One of the biggest challenges in winter is staying comfortable while training in cold weather. Layering is essential. Start with a moisture-wicking base layer to keep sweat off your skin, add an insulating layer for warmth, and finish with a windproof, waterproof outer layer to protect against the elements.If it's really cold and your insulating layer isn't quite warm enough, add another. Several thin layers work better than one.
Don’t forget accessories! Thermal gloves, hats, and shoe covers can make a huge difference when running or cycling outdoors. If you're heading to the pool, make sure you've got something warm and a hat to put on for heading home afterwards.
5. Winter Nutrition and Supplements
Just because it's winter doesn’t mean you need fewer calories. Long, steady workouts still require a solid fuel plan. Prioritise whole, nutritious foods — complex carbs like sweet potatoes and oats for energy, lean protein sources for muscle repair, and healthy fats like avocados and nuts for sustained energy.
Hydration is still important in colder months, especially for indoor turbo and treadmill sessions where sweat loss can be deceptive. Keep drinking water throughout the day and consider electrolyte supplements during longer sessions.
For day to day supplements, triathletes should consider:
- Vitamin D to support bone health and immune function during shorter daylight hours.
- Omega-3 fatty acids for reducing inflammation and supporting joint health.
- Magnesium to help with muscle recovery and sleep.
- Iron to maintain energy levels and prevent fatigue, particularly for female athletes.
- Probiotics to support gut health and immunity.
6. The Importance of Strength Training
Winter is the perfect time to focus on building strength — something that often gets neglected during race season. Strength training can help prevent injuries, correct muscle imbalances, and improve overall power. Exercises like squats, lunges, and core work will strengthen your legs and core for cycling and running. Once you've got yout functional movements perfected, move on to power moves and plyometrics. Don’t forget about swim-specific strength exercises like resistance band drills to improve your upper body power.
Winter training is tough, but it’s also the time where real progress happens. Focus on building a solid aerobic base, improving your technique, and incorporating strength work. Stay motivated with clear goals, the right gear, and a nutrition plan that supports your performance. Come spring, you’ll be more than ready to conquer your next triathlon.
Stay strong this winter, and remember: race-day successes are built in the off-season!
If you need any coaching or help with your training plan, drop me a line at www.bloc-raceteam.com
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