Tips for Training Outdoors this Winter
I love living in New England where we get to experience all the seasons, including a chilly and sometimes very snowy winter. I’ve always preferred the cold over the heat, and would gladly choose cycling or running in 30 degrees and snow showers over 80 degrees and humid any day. In fact, some of my favorite training memories are from when I lived in northern Vermont and was preparing for my first ultramarathon (the Infinitus 88k), which included logging 20+ mile long runs in February and March on quiet dirt roads and in all sorts of weather conditions.
Still, there eventually comes a point when the cold and snow forces even the most committed runners and cyclists to start doing some of their endurance training indoors, often via the treadmill or indoor bike trainer. While running and cycling indoors is a great way to maintain or even build fitness in the offseason, I still think it’s important for endurance athletes to get outside once or twice a week to do their primary sport or activity, or at the very least engage in some cross training activities.
Indoor training certainly has its advantages, including greater convenience and the ability to execute very precise, structured workouts. But running or cycling inside does have some drawbacks. For one, the treadmill and bike trainer are highly repetitive, even more so than doing those activities outside, since you are locked into place and don’t have the terrain to add variation to your movement. This can cause some people to run into injury issues (pun intended) if their form isn’t great or their bike fit is off.
Training outdoors and exposing yourself to the cold and less than ideal weather conditions is especially important if you have some early season/spring races on the calendar that often have unpredictable weather (think 7 Sisters or Rasputitsa). You’ll be happy that you didn’t complete all your miles on the treadmill or trainer for the last 4 months when you have to race somewhere other than your temperature controlled home gym. I also believe that some voluntary discomfort is good for us to seek out from time to time, and training in the cold fits the bill.
Lastly, I think most of us would agree that running and cycling outdoors is significantly more enjoyable than doing those activities inside. Getting outside at least a couple times a week to run or ride will help keep your training fresh and your enthusiasm high throughout the cold, dark winter days, so you’re not burnt out and hating your sport by the time March rolls around.
As an aside, I think us New Englanders are lucky to live in a place that gets some cold and snow, as it creates a natural “off season.” Most of us would probably run ourselves into the ground and destroy our bodies if it was 60-70 and sunny all year.
Now that I’ve hopefully convinced you to brave the elements this winter, here are a few tips for how to get the most out of your outdoor training:
Layer up (but not too much) - This might take some trial and error, but ideally I think you should be wearing just enough so you’re a little cold to start, but feel warm and comfortable (not sweating) after 5-10 minutes of steady activity. A good moisture wicking base layer, a wind/water resistant shell, warm socks, gloves, and a hat/face covering will serve you well through all but the worst of conditions.
Get a grip - Wide(r) knobby bike tires and trail shoes with deep lugs will probably be good enough for loose or packed snow, but you’ll probably want something with a bit more bite (like microspikes) if you expect there might be some ice.
Be flexible with your plan - Some days the weather will be so bad that it will force even the most determined individuals indoors, or at least to abandon the original plan. It’s often best to approach winter training with a sense of play and adventure, rather than getting too hung up on metrics like pace or heart rate. Even if it won’t be the most “effective” training session, you can at least have some fun and get some fresh air.
Save certain workouts for indoors - Related to the previous point, it’s probably best to save your more structured workouts (intervals and hard efforts by pace or power) for inside, and your easier sessions for outside. Attempting to run 200 meter repeats with perfect splits on an icy track is a recipe for frustration or worse injury.
Engage in outdoor cross-training activities - All forms of skiing, ice skating, snowshoeing, fat biking, and even pulling your kids in a sled around the yard are all great options and provide some solid aerobic work while getting you moving in different planes of motion and using different muscles.
Remember to eat and drink - Especially if it’s a big day and you’re planning to be out there for several hours. Remembering to eat and drink enough during long rides is a struggle for me even when the weather is nice, but it’s even worse in the winter when I don’t feel that thirsty or like I am sweating very much. The body still needs calories and fluids to function properly, so make sure to bring some food and water with you, even in the cold!
Coffee (or other warm beverage of choice) - I recommend a big cup before and after. Cold training days outside are much more bearable knowing you have a warm beverage waiting for you when you get home.
I hope this was helpful and motivates you to do at least some of your training outdoors this winter! As always let me know if you have any questions. What are some of your tips for training through the winter?