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Training in winter can elevate your performance for next year’s races and fitness goals.

Cold weather isn’t just an obstacle; it’s an opportunity to strengthen endurance, build mental toughness, and refine your resilience.

Training in colder months provides unique physiological and psychological gains that warm-weather workouts simply can’t replicate.

So, how can you make winter your edge?

The Main Feature

Part 1: Physiological Advantages of Cold Weather Training

Cold weather training places unique demands on the body that, over time, lead to beneficial adaptations. Exercising in lower temperatures forces the body to work harder to maintain core temperature, enhancing metabolic rate and calorie burn. This increase in energy expenditure, combined with other physical adaptations, makes winter training an effective way to build strength and stamina.

One of the key benefits of training in the cold is an increase in brown adipose tissue (BAT) activity, which is responsible for generating heat through the burning of calories. Unlike white fat, which stores energy, brown fat actively burns it. When regularly exposed to the cold, the body increases BAT activation, which can boost metabolism and endurance. Research shows that regular cold exposure can improve an athlete’s long-term metabolic efficiency, supporting a leaner body composition and enhanced stamina.

Training in the cold also allows athletes to build a stronger aerobic base due to the unique effects on the cardiovascular system. Cold air encourages the body to optimize its oxygen delivery, making the cardiovascular and respiratory systems more efficient. With each cold-weather workout, the heart and lungs adapt to deliver oxygen-rich blood to muscles under challenging conditions, helping to prevent fatigue from setting in too soon. This is particularly valuable for endurance athletes who need a solid aerobic foundation.

Moreover, winter training can strengthen tendons and joints. Cold weather places greater strain on these structures, prompting the body to reinforce them for protection, thereby reducing susceptibility to injury in future training. Additionally, adapting to colder air helps the respiratory system cope with temperature differences, which translates to easier breathing and reduced strain on the body when transitioning back to warmer temperatures in the spring.

T-1: Mental Preparation

Part 2: Optimizing Winter Training for Runners and Cyclists (Including Nutrition Needs)

Effective winter training strategies for runners and cyclists can amplify the benefits of this season. Tailored techniques help these athletes safely build endurance, refine technique, and meet the additional energy demands of cold-weather workouts.

Winter Training Tips for Runners

Running in cold weather demands proper gear, mindful pacing, and a focus on technique. To start, layer wisely: wear a moisture-wicking base layer, an insulating mid-layer, and a weather-resistant outer layer. Lightweight gloves, a headband or beanie, and grippy shoes are essential for maintaining comfort and safety on cold or slippery terrain.

Winter running is ideal for steady-state efforts that focus on endurance rather than speed. Training at a consistent, moderate pace helps build aerobic capacity without the need to push to maximum effort, which can be risky in cold conditions. Additionally, winter running encourages technique improvement, as uneven surfaces like snow or ice activate stabilizing muscles in the hips, ankles, and core. Before setting out, runners should warm up with dynamic stretches targeting these muscle groups to reduce the risk of injury.

Nutrition for Winter Running
Cold weather can suppress thirst, yet proper hydration is still essential. Dehydration risks are high, as the body expends energy to stay warm. Runners should drink water or electrolyte beverages regularly, even if they don’t feel particularly thirsty. In terms of fueling, winter training can lead to increased caloric needs due to the higher metabolic rate. Consuming balanced meals rich in carbohydrates and protein before a run helps sustain energy and promote recovery afterward. Adding snacks that are easy to digest, like dried fruit or energy gels, during long runs can prevent energy dips.

Winter Training Tips for Cyclists

Cycling in cold weather requires more adaptation due to the added wind chill factor. Cyclists should layer up, starting with a thermal base layer, an insulating layer, and a windproof outer layer. Full-finger gloves, shoe covers, and face protection help prevent heat loss on long rides. Additionally, clear or yellow-tinted glasses can improve visibility in winter’s lower light conditions.

Cyclists can split their winter training between indoor and outdoor sessions. Indoor sessions on a trainer are perfect for high-intensity interval work or Functional Threshold Power (FTP) efforts. Outdoor sessions should focus on building aerobic capacity through long, steady rides. This season is ideal for maintaining lower intensities that strengthen endurance without overloading the cardiovascular system in harsh weather.

Nutrition for Winter Cycling
Hydration is just as critical for cyclists as it is for runners. Cold weather can dull thirst, so maintaining hydration should be intentional. Cyclists should bring water or an electrolyte solution on long rides and take sips frequently, even if they don’t feel dehydrated. In terms of energy, winter cycling can burn significantly more calories than in warm weather. Carbohydrate-rich snacks, such as energy bars or bananas, provide a quick energy boost on the road. Post-ride meals should include lean proteins and complex carbohydrates to replenish glycogen stores and support muscle recovery.

Both runners and cyclists can benefit from supplements like omega-3 fatty acids, which support joint health, and vitamin D, as sunlight exposure can be limited in the winter months.

Part 3: Mental Resilience Built Through Winter Training

Winter training offers a powerful platform to develop mental resilience—an essential trait for elite athletes that goes beyond sheer physical endurance. When faced with cold, dark mornings or adverse conditions, athletes encounter a natural resistance that challenges their motivation, consistency, and determination. Embracing this resistance trains the mind to withstand the pressures of competition and overcome barriers with grit. This is a quality that’s difficult to cultivate in perfect training environments, making winter training a critical part of psychological preparation.

Building Psychological Endurance: The Science of Grit

Grit, defined as perseverance and passion for long-term goals, is recognized as one of the primary predictors of success in athletes. Winter training conditions offer athletes the chance to exercise grit continuously, pushing them to confront challenging conditions regularly. By showing up to train despite the discomforts of winter, athletes engage in a kind of “grit practice.” Psychologists have found that repeated exposure to difficult situations—such as training in the cold—can build resilience by strengthening neural pathways associated with persistence and discipline. This phenomenon, known as neuroplasticity, reinforces the brain’s ability to push through future challenges, be it during a race or a high-stakes competition.

This repeated exposure also contributes to “psychological immunity,” where athletes become less affected by stressors that might otherwise impede their performance. As athletes learn to adapt and thrive in less-than-ideal conditions, they experience decreased anxiety and a greater sense of control in competitive environments. This ability to remain calm and collected under pressure becomes an invaluable mental asset, setting winter-trained athletes apart from their competition.

Enhanced Focus and Mindfulness Through Cold-Weather Training

Training in winter environments often requires a heightened sense of awareness and presence. Uneven ground, lower visibility, and the need to monitor physical exertion in response to the cold naturally draw athletes into a mindful state. This consistent practice in mindful focus can translate into better concentration during events, where maintaining mental clarity can determine the outcome.

Mindfulness training is shown to improve focus by helping athletes stay present and aware of their bodies, which reduces the tendency to be distracted by pain or discomfort. As a result, winter training is a kind of real-world mindfulness practice that can boost an athlete’s ability to manage stress and stay attuned to their performance. This mindful awareness, refined over months of cold training, can prove invaluable when athletes face critical moments in competition, allowing them to access a state of calm control that enhances their decision-making and reaction times.

Cultivating Self-Confidence and a Growth Mindset

Winter training also strengthens an athlete's self-confidence and growth mindset. A growth mindset—the belief that abilities can be developed through dedication and hard work—has been linked to greater resilience and higher levels of achievement. Tackling tough winter workouts provides frequent evidence of an athlete’s ability to overcome obstacles, reinforcing a belief in their capacity to adapt and improve.

With each successful winter training session, athletes not only build physical stamina but also accumulate psychological wins. This leads to an increase in self-efficacy, or the belief in one’s ability to execute necessary actions. Self-efficacy is a powerful predictor of performance, as athletes who believe they can succeed are more likely to put forth the effort required to do so. Training in winter, where the conditions themselves pose a challenge, continually reinforces an athlete’s belief in their own resilience and abilities.

Motivation and Intrinsic Drive

Training in cold and challenging environments often requires an athlete to rely more on intrinsic motivation, which refers to doing an activity for its inherent satisfaction rather than for external rewards. Intrinsic motivation has been shown to correlate with greater endurance and persistence, as it is rooted in personal values and goals. Winter training naturally limits external motivators, such as spectators or social media moments, allowing athletes to reconnect with the core reasons they are training in the first place. This period of self-driven motivation can recalibrate their passion for the sport and enhance their focus when they transition back to regular-season training and competition.

Moreover, winter training in isolation or with limited distractions can foster a deep connection with one's goals. This undistracted environment gives athletes the mental space to reflect on what they want to achieve, why they are pursuing their goals, and how to reach their peak potential. Such clarity and intrinsic connection can be vital for maintaining motivation over the long haul and staying committed when the pressure is at its highest.

Developing Tolerance to Pain and Discomfort

Training in cold weather and adverse conditions also provides repeated exposure to discomfort, building an athlete’s tolerance for pain and discomfort. Research shows that exposure to controlled discomfort can enhance pain tolerance by shifting the athlete’s relationship with pain and reframing it as part of growth. This practice, known as “stress inoculation,” helps athletes face difficult conditions more readily without psychological resistance. The enhanced tolerance to discomfort, developed over time, equips athletes with an invaluable mental tool that can make the difference in the final moments of a race or competition when physical demands are at their peak.

The psychology of winter training is a blend of grit, mindfulness, self-confidence, intrinsic motivation, and pain tolerance. These mental skills, refined through facing the challenges of winter, create an athlete who is not only physically prepared but mentally resilient and ready to excel in any competitive environment..

So that’s how to train in winter.

Coaches Corner

Workout of the Week: Winter Indoor FTP Endurance Builder

This indoor cycling workout is designed to push your Functional Threshold Power (FTP) gradually, providing a structured progression that challenges both endurance and power output. It combines sustained efforts and power intervals, giving you an efficient training session to build strength and resilience during the winter months.

Total Duration: 60 minutes

Workout Structure:

Minutes 0-15: Warm-Up

• Begin at an easy pace in Zone 2 (60-70% of Max HR).

• Increase the intensity slightly every 5 minutes.

• Include 3 x 20-second high-intensity bursts at 80-85% FTP in the final few minutes to activate muscles.

Focus: Prime your muscles, heart rate, and respiratory system for higher efforts.

Minutes 15-35: Tempo Threshold Intervals

• 3 x 5-minute intervals at 85-90% of FTP, with 2 minutes of easy spinning between each.

Focus: Acclimate to maintaining near-threshold power. This builds endurance and prepares you for prolonged efforts, ideal for improving sustained power.

Minutes 35-55: Power Surge Intervals

• 4 x 4-minute intervals where each interval consists of:

  • 2 minutes at 100% FTP (threshold level),

  • 30 seconds surge at 120% FTP,

  • 1.5 minutes at 90% FTP (just below threshold).

• Take 2 minutes easy spinning between each interval.

Focus: Teach your body to handle sudden power demands and recover quickly. This variability simulates race conditions and prepares you to respond to changes in pace while holding a high output.

Minutes 55-60: Cool Down

• Gradually lower intensity to Zone 2 (60-70% Max HR).

• Spin lightly, focusing on steady breathing and loosening your legs.

Focus: Relax the muscles and help transition into recovery.

Additional Tips:

• Hydration & Nutrition: Keep a water bottle within reach, and if you need extra energy for a longer session, have some carbs ready.

• Pacing & Monitoring: Use a power meter or heart rate monitor to stay in the intended zones for each interval.

• Adjustments: Adjust intensity if needed, especially if you're new to FTP training. It’s more important to complete the workout consistently than to max out each interval..