When the days are short, the weather is grim, and the sofa is calling, winter training for triathlon can feel like a battle of willpower. But winter is also where the main work gets done, it’s the season that lays the foundation for spring and summer racing. With the right strategies, you can stay healthy, motivated, and even enjoy the process.
Staying Illness-Free
Winter training is only effective if you stay well. Fuel your body with plenty of fruit and vegetables, keep your protein intake consistent, and consider supplements such as Vitamin D or C, which is especially important when the British sun disappears. Simple hygiene habits make a big difference too. Washing your hands regularly, using hand sanitiser in gyms, and even wearing a mask in crowded public places can help keep common bugs at bay. Perhaps the most important tool is sleep. Quality rest is one of the best, and cheapest performance enhancers and also helps boost your immune system.
Knowing When to Rest
One of the biggest mistakes athletes make is training through illness, we can all be guilty of it. A useful guideline is the “neck rule.” If symptoms are above the neck, such as a runny nose or a mild sore throat, easy training may be manageable but it should be kept short and low intensity. Anything below the neck, like a chesty cough, fever, or body aches, means it is time to rest. Trying to push through can prolong illness, weaken your immune system further, and even risk long-term complications. Sometimes the best workout is no workout.
Equipping Yourself for the Elements
Let’s be honest, the British winter isn’t exactly inviting. With the right kit, though, outdoor training becomes far more bearable. On the bike, waterproofs, decent lights, thermal gloves, overshoes, and mudguards can turn a miserable ride into a tolerable one. For running, thermals, buffs, and a warm hat will keep you moving, and if it’s icy or snowy, a pair of trail shoes with extra grip is invaluable. And if it’s truly dreadful outside and you don’t want any extra risk there’s no shame in hopping on the turbo trainer or treadmill. Add Netflix, a good podcast, or Zwift and suddenly your indoor session becomes much more enjoyable.
Breaking Up the Monotony
Winter training can sometimes feel like a long, grey slog. Setting mini-goals can help maintain motivation. Low-pressure events such as cross country races, winter duathlons, or local run races can bring variety, provide a little competitive edge, and act as excellent training opportunities. They allow you to practise pacing, transitions, and nutrition without the pressure of a big race hanging over you.
Escaping the Weather
If your budget and schedule allow, a winter training camp is a brilliant way to boost both fitness and morale. Camps like the Optimal Endurance camp in Mallorca offer sunshine, challenging routes, and the camaraderie of group training. Not only do you come back fitter, but a dose of vitamin D and a break from endless grey skies can do wonders for your mental health.
The Bigger Picture
Winter isn’t about setting personal bests or hammering every session. It’s about building consistency, staying healthy, and arriving at spring with a strong foundation. If you can balance smart training with recovery, fuelling your body properly, and make peace with the weather, you’ll thank yourself when race season rolls around.
Coach Rosie