Overview & Thoughts
Recently scratching the first frost off my windscreen on a cold Wednesday morning, on the way to the gym, prompted my need to share some top tips to help get us through the winter miles – while growing the mind, spirit and soul in the months where we need to be intentional when there is less sunlight, colder temperatures, fewer events and even perhaps lack of training partners.
“Every off-season you look at what you can improve on. So you come in for the new season fresh and ready to go again. – Mason Mount”
Tip #1: Smart Trainer
Get a smart trainer, get some meet ups going, challenge yourself with a weekly race on Zwift, FTP test or something to test you, not just riding on the trainer, put some purpose behind it.
Tip #2: Hydrate Hydrate Hydrate
I’m a true believer in hydration. As an athlete, you should have a goal to be drinking at a minimum of 2 liters of water a day – even up to 3 liters a day as you get closer to your event. In addition to water and hydration, I believe the right mineral mix and electrolytes balance is critical. I’m a big believer in CMD mineral drops (introduced to me by Aaron Perry from Peak Strength), in addition to supplemental electrolytes. As you prepare for race day, you want your electrolyte and mineral levels to be saturated this will help every little brain function, muscle twitch, and feel good vibe on race day.
Tip #3 Rest, Rest, and more Rest
Sleep is important! Its ok to go to bed a bit earlier in winter, embrace it, keep to a cycle u can stick to, prioritise a training routine that’s achievable, get into 3x early morning sessions a week and don’t skimp on your long ride or run each week, morning training is important so you don’t fall into a pattern of late starts and procrastination in your plan, keep challenging yourself to do at least 2x early morning sessions during your winter season.
Tip #4 Eat real food – Make your own lunch and dinner
Make your own lunch and limit your weak/takeaway days to once a week, prepare your own food with the likes of my food bag, bargain box or HelloFresh, make plans with your partner/wife to eat good, healthy nutritious dinners and get that 5x a day fruit and vegetables
Tip #5 Spend time with friends and family
Have a rest day and make time for family and friends, whether it’s a call to family on the weekend, a walk, or social time with training mates – prioritise it, as training is far more manageable when you feel your part of something, understand the importance of community. Friends and family incorporated in your training and environments that light you up, in the mountains, by the sea, are the hidden gems of making training a lot more manageable.
Finally, but not least take daily time for you, 30mins a day to set your schedule, write a daily goal, once you start getting good that, set yourself 2x weekly goals and start sharing these commitments to those you live, love and are around to keep you accountable to this.
Summary
Winter is only three months a year, yep it is cold, but pools are inside, gyms are inside, so moving daily can keep happening.
Go to bed earlier but don’t hibernate, the world is a better place with you in it and stepping into group sessions, community gatherings and getting outside your comfort zone is where the magic happens.
Winter is a necessary season for the world to keep spinning every year.
Set yourself up with the above routines and habits, gets you to spring a lot more prepared and ready to light up an event, a park run or simply have a heap more energy to handle work, life, family and smile while you’re doing it.
Best – Clark