First things first, a huge thank you to everyone who shared last week’s e-mail. Thanks to you we hit 1,153 members passing the 1,000 subscriber mark 🥳. Welcome to the additional new members, the next goal is 5,000(!).

You guys are the best, let’s keep the momentum going!

We’ve upgraded our referral programme. You can learn more about it at the bottom of the newsletter. Earn rewards as you refer new readers. At 5 referrals you’ll receive our Ultimate Running Bible (which includes the 10K & half marathon training plans) & at 25 you’ll unlock the Black Card.

But anyway on to this week’s NL… Winter is here, how should we train?

The Main Feature

Leg one: Physiological Adaptations to Cold

The cold weather brings about several physiological changes that an athlete must adapt to. The immediate bodily response to cold is vasoconstriction, where blood vessels narrow to retain core heat. This, however, can reduce blood flow to muscles, potentially impacting performance. It's essential to have a thorough warm-up to increase blood circulation, mitigating the effects of vasoconstriction. Additionally, investing in compression garments or heated clothing can promote better blood circulation.

Your metabolic rate may also increase as the body works harder to maintain core temperature, leading to higher caloric requirements. Monitoring calorie burn and intake meticulously, and consulting with a sports nutritionist can ensure adequate fueling. Interestingly, the cold activates brown adipose tissue to generate heat through a process known as thermogenesis, which could further impact your energy expenditure. Exploring how increased brown fat activity affects your caloric needs and adjusting your nutrition accordingly could be beneficial.

The respiratory system can also be affected by cold, dry air which may irritate the respiratory tract. A proper warm-up can help acclimate the respiratory system, and wearing a mask or scarf can warm the air you breathe, reducing respiratory discomfort. Lastly, cold-induced diuresis is a response to cold temperatures which could potentially lead to dehydration. It's crucial to monitor hydration levels, adjusting fluid intake to maintain optimal hydration. The cold can also trigger hormonal responses, including the release of cortisol, a stress hormone. Chronic exposure to cold weather could lead to elevated cortisol levels, affecting your recovery and immune system, necessitating a strategy to manage stress and monitor your hormonal levels.

T-1: Mental Preparation

Leg 2: Training Modification and Injury Prevention

Adapting your training regimen to winter conditions is crucial for performance maintenance and injury prevention. Longer warm-up sessions are essential to prepare muscles, tendons, and joints for the workout ahead. A thorough cool-down is equally important to kickstart the recovery process and prevent injuries.

Strength training should be incorporated to build muscle resilience, focusing on core and the muscle groups most used in your endurance events, which also aids in correcting muscle imbalances to prevent overuse injuries. Regular stretching and mobility exercises should be included to maintain a good range of motion, crucial for injury prevention. Engaging in yoga or Pilates can be beneficial for enhancing flexibility and mobility.

Equally important is the gear and environment. Dressing in layers to manage body temperature and ensuring good traction with your footwear to prevent slips and falls on icy or wet surfaces is key. If the weather is too severe, indoor training is a safe alternative, though it's beneficial to mimic outdoor conditions as much as possible to keep training specific. Advanced athletes often use periodization strategies to structure their training. During winter, focusing on building strength and correcting muscular imbalances could set a solid foundation for more specific endurance work as the weather improves. Engage in biomechanical analysis to identify and correct any movement inefficiencies or imbalances, which could prevent overuse injuries. Altitude training, if accessible, can be a powerful tool to improve aerobic capacity and endurance performance, and could also be an indoor alternative when outdoor conditions are unfavorable.

Shop natural supplements formulated to enhance performance: 

🌱💊 542 Performance Nutrition Daily Green’s ultimate super greens capsules are a perfect blend of superfoods, vitamins, minerals and wholefood-sourced ingredients enhancing your immune system to help you perform in training.

🍄 542 Performance Nutrition Mushroom+ capsules are single-ingredient, high-strength mushroom supplements, helping you deliver energy to your body for training.

💪 542 Performance Nutrition Marine Collagen is the highest quality, and most bioavailable source of collagen available, helping to provide structural integrity to joints and bones.

💤 542 Performance Nutrition Ashwagandha+ (KSM66) is formulated with Cordyceps & Ginseng to help combat stress and adrenal fatigue, while also supporting the immune system, energy levels & mental performance. 

🏋️‍♂️ 542 Performance Nutrition Plant Protein delivers 17g of premium vegan protein per serving with just 1.5g of carbs, 88 calories & no artificial sweeteners.

🏋️‍♂️ 542 Performance Nutrition Whey Protein delivers 22g of premium whey protein per serving with just 1.2g of carbs, 108 calories & no artificial sweeteners.

Leg 3: Mental Resilience, Monitoring, and Recovery

Building mental resilience is part of the preparation for the rigorous events you aim to participate in. Training in a variety of weather conditions, embracing the challenges winter presents, and having a strong network of training buddies can cultivate mental toughness. Integrating Psychological Skills Training (PST), like visualization, goal-setting, and mindfulness, can enhance mental resilience and performance, especially when facing the added challenges of winter training.

Keeping a detailed training log and possibly working with a coach can provide valuable feedback to adjust your training plan based on progress and adaptation to winter training. Utilizing sports technology like heart rate monitors or power meters, as well as engaging in advanced monitoring technologies like VO2 max testing, lactate threshold testing, and sleep tracking can provide insightful data on your physiological responses to training, recovery status, and overall well-being.

Recovery is a cornerstone of successful training, with sleep and nutrition being paramount. Ensuring a balanced intake of protein, carbohydrates, and fats to support the training load, and exploring recovery modalities like massage, foam rolling, cold water immersion, cryotherapy, infrared saunas, or pneumatic compression devices can significantly enhance recovery processes. Consulting with a sports nutritionist to tailor your diet to training demands and engaging in proactive recovery strategies will be instrumental in preparing you robustly for your ambitious 2024 goals.

Coaches Corner

WOTW: Workout of the Week

Intro to the Workout: This indoor treadmill session aims to blend aerobic endurance with speed work, providing a balanced stimulus to maintain your conditioning and pacing skills as you embark on your winter training journey.

Warm Up:

• Begin with a 10-minute jog at 60% of your maximum heart rate (MHR) or a pace that feels easy, to increase blood circulation and warm up the muscles.

• Proceed with 5 minutes of dynamic stretching including high knees, butt kicks, and walking lunges to prepare your muscles and joints for the main set.

Main Set:

• Run for 20 minutes at your marathon goal pace, which should be around 70-75% of your MHR. This segment aims to build a solid aerobic foundation. Use the treadmill settings to ensure a consistent pace.

• Transition into 5 x 1-minute intervals at a pace corresponding to 85-90% of your MHR, which would typically be around your 10k or 5k race pace. Ensure to have 1-minute of active recovery (jogging at 60% of MHR) in between each interval. This segment aims to introduce some speed work and improve leg turnover.

Cool Down:

• Engage in a 10-minute jog at 60% of your MHR to help bring your heart rate down gradually and initiate the recovery process.

• Follow with 5-10 minutes of static stretching focusing on major muscle groups including quads, hamstrings, calves, and glutes to aid in recovery and improve flexibility. Hold each stretch for about 30 seconds to allow for adequate muscle relaxation and elongation.

This workout is structured to provide a balanced approach between endurance and speed, essential for maintaining a competitive edge in your event-specific training as you progress through your winter training phase. Remember to hydrate well, and consider using a heart rate monitor to ensure accurate zone training throughout the session.

The new referral programme

The best way to support the newsletter is to refer it to your friends and family & you’ll be rewarded for it! Work your way up to the Black Card. You’ll receive something of greater value every time you reach a milestone.