Winter Hacks for a Spring Comeback

It’s that time of year — short days and cold temps mean more time on the trainer and treadmill for many of us. While winter might not be the most enjoyable time to get those miles in, it’s a good time to deal with often-neglected tasks, fine-tune strategies, and get your gear ready to hit the road come spring. If you’re wondering how to maximize your time this winter, check out a few of my favorite strategies to set the stage for a successful season ahead.

Address Those Aches and Pains

Now is the time to tackle nagging discomforts that come from the wear and tear of a season of repetitive motion. Often, rest will do the trick, but you may need something more — physical therapy, working with a coach to improve your run or bike form or refine your training routines, or getting a new bike fit. Aches and pains that weren’t addressed last season are likely to return, and winter is a good time to get them resolved before your season picks up. Remember, it’s always a good idea to check with your doctor first before taking any chronic or worsening discomfort into your own hands.

Refine Your Routines

Fine tune your planning and preparation to save time and build consistency. Before the season gets busy, take time to nail down and practice a routine that will set you up for success later. For example:

Schedule your workouts. Put them on your calendar a week or more at a time. Scheduling workouts in advance leaves less to chance, and makes it more likely that you’ll reserve enough time to fit everything in – especially when life gets busy.
Prep ahead of time. Lay out workout clothes and gear and charge the tech the night before. It’s a small act, but the ease of grab-and-go saves time the next day. Plus, on those days when motivation is low, having everything ready to go means you have fewer excuses.
Establish a night-time routine. Set a consistent bedtime, turn off the screens, read, meditate or practice breathing exercises. Try setting the temp to about 68 degrees and turning down the lights before bed time. These strategies have been shown to improve sleep quality.
Experiment with different nutrition strategies. Test new nutrition products, snack ideas, and hydration now, so you’ll be sure of what works and aware of what doesn’t before event season. Get some recommendations from your coach or training group — or reach out to me for ideas. Take time while you’re inside to practice and learn what works best for you before taking those long rides and runs outside.

Strengthen Your Mental Game

Between the monotony of the indoor trainer or treadmill and the cold and wind outside, your mental toughness can certainly be tested. Instead of counting the seconds until your workout is over, turn the adversity into an advantage. Practice strategies that help you combat discomfort, boredom, and that inner voice telling you you want to stop. Here are strategies you can practice now, and apply on the road later:

Set goals within your control. Rather than focusing on numbers or winning Zwift races, set goals that focus on the process, like improving consistency, completing a weekly long run or ride, using your mental strategies, or sticking to a nutrition/hydration plan during your workout. These “small” actions set the foundation for long term success. Your coach can help you ID and track these goals so they ladder up to your bigger spring and summer goals.
“Embrace the suck.” You know your workout might be hard, but instead of fighting it, accept it. This “feed-forward” approach lets you focus your energy on the task at hand rather than wasting energy on trying to avoid it or make it easier.
Use self talk. When the workout gets hard, find something you’re doing well, and acknowledge it. It helps to do this as an observer. For example, “This is a tough effort, but you are not quitting,” or “Even though this is really hard, you’re staying relaxed.” Using a non-first person approach is a more objective way to assess your performance — it puts some distance between you and your actions and helps keep non-helpful emotions out. At the end of your session, reflect on what went well. If something didn’t go well, find one thing to improve next time.
Rewire your brain. When things get really uncomfortable, think of something good — something that makes you laugh or smile. When you find that thing, keep using it. You can actually train yourself to make discomfort more tolerable by associating it with something more pleasant.

Maximize Your Recovery

Recovery days are not optional. Take them! In fact, put them on your calendar. And when you do have a recovery day, make it count. Use this time to reconnect with the non-training world. Catch up with friends, enjoy family time, try a new yoga class, declutter your closet. Remember, recovery is not just about physical rest; it’s about recharging your mental and emotional batteries, too. Take care of tasks that might distract you or make you want to skip a training day later.

Give your Gear and Environment an Upgrade

Make sure all your gear is in order before you need to take it outside. Fix what needs fixing, replace what needs replacing, and make the little improvements that can make a big difference.

Is everything in good condition? Check your bike, shoes and cleats, and lights to make sure everything is working so that when you’re ready to get outside, your gear is, too. My nemesis is charging cords. I never have them handy — now’s the time to get some new ones!
Sick of your indoor cycling or running playlist? Make a new one!
Getting bored of your training routes? Spend some time investigating new roads and mapping out new routes. You’ll have something to look forward to come spring.
How’s your indoor set up? Do you need a better fan? A place to keep your phone handy? Are there any other changes to make those trainer or treadmill sessions more enjoyable? Since you might be here for a while, invest some time in making yourself comfortable.

While many of these tips seem like common sense, I’ve found they are often overlooked. So, this winter, make a point to not only focus on your fitness, but also on those little things that can make a difference later!

Coach Eliza Lawson is a Level 2 USAC cycling coach and a Level 1 RRCA running coach, with a Bachelor’s Degree in Human Performance and Fitness, and a Master of Public Health in Health Behavior and Communication. She lives in Rhode Island and enjoys helping all levels of athletes better their health and fitness, at any time of year.