We all have different ideas on winter training. For some it is a vital time of year laying the foundation for a big race mid-summer or tuning speed for early season duathlons. For some, winter will be a success if they gain less than 10 pounds. Whatever your motivations for this winter; balancing a structured plan with a good dose of spontaneity will get you in the best form ever, both physically and mentally.

Outlook:
If you live in the northwest or anywhere that snows in the winter, and you’re not a pro, you simply can’t train as much in the winter. With darkness coming around 4:30pm, frigid morning temps and icy roads, it just not possible. We won’t even get into jobs, girl friends, kids, wives, the Patriots game schedule, etc. So now that we are at peace with the fact that we simply can’t put in as much time as we may want, we can focus on what to do with the time we have.

Getting Started:
Find a routine. With cold temps, warm beds and stale indoor air it is easy to get off track. Try to find some kind of routine. This could be 1 workout or rendezvous with a friend per week, i.e. “John and I run together every Wednesday morning, no matter what” or “Thursday night I do the spinning class at my gym.” Even with only one appointment per week with your body you can maintain your fitness. Find something that works with your schedule so it will be easy to keep this appointment and not get sidetracked.

This can work for you in a great way if this one workout focuses on your weakness. I have known athletes to turn their swim that once put them five minutes down to the competition into one minute up—all over the course of the winter!

The Bike:
These winter time constraints really hit hard when trying to work on your bike, especially if you are training for an early season _ or full Ironman. First thing to do is invest in the proper warm clothes. Water/wind proof booties and gloves. Warm tights, thermal cycling jacket, hat or helmet cover. Investing in proper cycling winter gear will make your cold rides more enjoyable, more effective, and maybe a bit longer. One trick for the cold feet is to use shoes one size too big and put in two insoles. DO NOT jam your feet in there with too many socks. You’ll restrict circulation and have lumps for wood for feet in less than an hour.

The trainer can be your worst enemy and your best ally all at once. If you are going to improve your riding regular visits to the trainer will be a must but they don’t have to be torture.

• Don’t do the same thing day in, day out. Mix it up with trainer workouts and the amount of time you spend on it. Try something new once every 2 weeks or so. A great one is to watch football with your buddies. That’s 3- 4 hours with big gear climbs every commercial, sprints every field goal, and hard tempo every time your team is on offence. This workout would make even Mark Allen slump over the handle bars by the final 2 minute drill.
  

• Keep your mind busy. When you’re not with your friends watch TV, listen to the radio, or read.
  

• Stay focused. I have just given you ways to distract your self from your work but the best way I find to make time fly is to have specific workout and stick to it, to the second. With a solid warm up, warm down and technique drills, you’ll find that riding for less than an hour becomes pretty difficult.