Winter: a key time to prepare for your spring goals
Winter is often seen as a transitional season, when the days grow shorter and motivation can be put to the test. Yet for endurance athletes, it is a crucial period for laying the foundations for future performance. Whether you are preparing for a trail race in the spring, a marathon, or a cycling race, managing this season well can make all the difference. We will look at how to optimize your training and nutrition to get the most out of winter.
1) Structured training for sustainable progress
Winter is the ideal time to work on the fundamentals and develop the physical qualities needed to achieve your goals. It is essential to prioritize basic endurance by doing long, low-intensity sessions, which strengthen the cardiorespiratory system and improve energy efficiency. Developing strength through resistance training (at the gym or at home if you have the equipment), incorporating general physical preparation, weight training, or even hill exercises in trail running, helps improve power. Plyometrics, with exercises such as box jumps, bounding strides, or dynamic high-knee drills, helps improve explosiveness and stride efficiency. Improving MAS and MAP through short-interval or hill sessions is also important for maintaining speed and optimizing running economy. Finally, varying your activities by incorporating cycling, cross-country skiing, or swimming helps limit injuries and diversify your training. Cross-training prevents monotony in your workouts.
As we saw in a previous article, you may practice winter sports during this period, particularly cross-country skiing or ski touring, especially if you live near the mountains. These disciplines allow you to build endurance and uphill power while enjoying magnificent scenery. They are excellent preparation for the trail running season, particularly for races with significant elevation gain and ultratrail events, where endurance is a key performance factor.
However, it is important not to forget that trail running is, above all, a running discipline. While skiing offers many benefits, it does not replicate the impacts associated with running. A prolonged absence from running is equivalent to a break, and the body is no longer accustomed to the mechanical demands of the terrain. For those who put running on hold all winter in favor of skiing, the return should be gradual to avoid injury. A cautious approach may include run-walk sessions at first to readapt the body to impact. A small tip: even if you favor skiing in winter, keep at least one running session per week to maintain adaptation to impact and make the transition to the trail season easier.
Top-level trail runners place particular importance on this winter training period. Many champions, such as Kilian Jornet and François D’Haene, use winter to work on specific aspects of their fitness. Some spend several weeks in the mountains building volume through ski mountaineering, while others favor a mix of skiing and running to maintain their connection with ground impact. Others focus on strength training and mental preparation by incorporating yoga and breathing exercises into their routine. Their strategies are inspiring and show that well-structured winter training is key to performing as soon as spring races return.
Source: Jocelyn Chavy
2) Nutrition: a key ally in your progress
Nutrition plays an essential role during this preparation phase. Adapting your sports nutrition in winter helps maximize recovery and prevent deficiencies that could hinder your progress. It is recommended to favor seasonal foods, prioritizing antioxidant-rich vegetables such as cabbage, carrots, and squash, as well as quality protein sources such as oily fish, legumes, and eggs, to support recovery and immunity. Macronutrient intake should be optimized by adjusting carbohydrate intake according to session intensity and ensuring sufficient protein intake to preserve muscle mass. Hydration remains essential, even in winter, by consuming hot drinks such as herbal teas or broths and remembering to take electrolytes during training. Targeted supplementation with vitamin D, omega-3s, and probiotics can be valuable for maintaining good health and optimizing recovery.
3) Preparing your mindset and motivation
Winter can be a challenging period because of the weather conditions and lack of daylight. A few strategies can help you stay motivated. Setting intermediate goals by planning a preparatory race or a fitness test helps you stay on track. Training in a group is also a good way to stay motivated and make training more enjoyable. Finally, varying your training formats by alternating between road running, trail running, indoor cycling, and gym sessions helps maintain variety and enthusiasm.
Winter is also a quieter period in terms of competitions, allowing you to spend more time on yourself. It’s the ideal time to focus on recovery, work on often-neglected aspects such as mobility and sleep, and refocus on your overall well-being. Take the opportunity to get some rest and approach the new season with a fresh, positive mindset.
Conclusion
Winter is a key period for laying the foundations of your spring performance. By adopting a smart approach to training and sports nutrition, you give yourself the best chance of achieving your goals in top form. Don’t neglect this season—make the most of it to improve effectively!
How do you incorporate winter into your training?