How do you stay motivated in the winter months? I am having trouble getting out of my nice warm, cozy bed in the morning hours to head out into the cold wind for my AM workouts. The thought of jumping in a cold pool isn’t appealing, nor is it appealing to even leave the house. And that sleep . . . I am normally a very motivated person when training - so how do you do it? Bribe yourself?
Accountability. Whether it’s to a coach or training partners, answering to someone else is the best motivator once your own self motivation isn’t sufficient.
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Annual training plan
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Yearly goals
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Training partner(s)
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Cross-train
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Mini goals… fitness gauge/test
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Think about what the ‘competition’ is currently doing
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Sleep-in every so often!!
JB
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winter is a tough time. for some of us, looking at a training plan isn’t really that motivating…
now is the time of year where reality can creep up though and time is ticking.
in terms of your struggle, I’ve been there too this winter but have been able to over come by:
-doing alot of cross training. on most days the thought of sitting on the trainer for even one hour seemed like a daunting task. so, I would do the elliptical, cybex arc trainer, or something else for the appointed time. substituting out the trainer for another activity has enabled me to train at least 5 days a week all winter long. also, I’ve increased my average bike speed significantly, go figure.
-weight training. this is a great way to change it up and get your body to the next level in fitness, muscular endurance, speed and strength. plus, it makes your body look good and hard, which is motivating.
-reducing the training time on a few long days. so when I was supposed to do 2 hours of something and it was so daunting that I would rather not do it at all, I made agreements with myself to compromise. ie, it’s supposed to be a 90 minute run…since I won’t do that I will agree to run for 45 minutes and then finish it up on the arc trainer, which simulates running perfectly, or hop on the bike, or weight train and then finish the run. the point is, had I not done this type of compromising I would have missed the entire workout out of dread. every bit counts, and it’s better to do most of the workout as opposed to none at all.
as for the swimming, I don’t know what to tell you there. i simply detest getting into the pool during winter. growing up my coach had to literally push me in during winters. nothing has changed as I get older–I still hate it (but have no mean coach to shove me in!). I’ve missed nearly 2 1/2 months of swimming because of this. last week i swam for the first time in a long time and nearly suffocated after 100. it was a terrible idea to miss I can see that now.
-also, pick out your race schedule. this will show you how close you are and what kind of time you have. also it is a motivator as it gets you focused on why you’re actually training. doing this put a step change in my efforts in training and has got me thinking about race days.
good luck, we’re almost through it.
kc
One way to get over cold pool problem is to join a club/rec center like mine… The pool is 86 degrees (F). It’s almost like getting into a pot of soup in the mornings… but it sure isn’t a cold shock.
Seriously, though… I think you just have to make yourself get up and do it. Sleep in at least once every week, but really force yourself other times… I’ve heard that if you do something religiously for a month (e.g., get up early), it becomes a habit. Don’t know if it’s true for everyone, but I wake up at 5:00 am every day, even if I’m not getting up for a workout.
I’ve been thinking the same thing lately. I’ve had a strange schedule and the weather crappy lately, it’s hard to focus.
Depends if you are intrinsically or extrinsically motivated…
Learn to enjoy your workouts and have fun…
If it’s not the right time, don’t push it.
Kind of funny but I have plenty of motivation in the winter and spring but come summer I start thinking about other things (going fly fishing, vacation, etc). I actually find it easier to focus on tri when there isn’t as much else to do. Once summer hits, I start having a hard time keeping focussed on tri.
Of course I live in Nor Cal and can ride/run all year round… Think I would have to take up snoe shoeing or something if I lived in a cold place.
I have a graphical training log posted in my work cube. Superimposed on it is the averages and record times, speeds, and distances, compiled over the past twelve years. My goal is to exceed each for each month and year. It’s a tough day when I don’t make a training entry for that day no matter what the reasons I came up with the day before.
Good luck,
Jay
hmmm - maybe the solution is to move to Northern Cal?
I do an early season race. My poor performance in Jan/Feb is a lot of motivation for me.
My swim motivation is, if my 8yo daughter can do it, so can I. I hate cold water.
Is it still winter out? last time I checked it was mid 70’s, sunny, and the flowers are blooming. sure looks like spring to me. Don’t understand why you’re having motivational problems : )
Yes, I live in Santa Rosa (NorCal) with TriMike. It’s been beautiful out here lately- and I don’t know what the guy from marin was complaining about, the winter wasn’t too bad. I think I was able to ride every weekend without being too miserable. By all means, come out and visit.
To address your question, I have the most success in getting morning workouts in when there is as little thought involved as possible. pack the lunch and work clothes/workout gear the night before, pump the tires on the commuter bike, pre-make tofu smoothies for a week’s work of breakfast on Sunday night. Above all, don’t let yourself sitdown at the breakfast table and start reading the paper. that always ends up in going back to bed for me. Roll out of bed, let the dogs out, grab the gear, drink the breakfast and go. if you think about it it’s all over.
sometimes sleeping in is the best thing for you though. part of training maturity is recognizing when that is.
come visit Sonoma County! you won’t leave (I never did)
J
Do some different things in winter.
Im from Australia and hate the cold of Missouri, not that it gets extremely cold. What I have found helps is to not worry about the AM workout if its too cold, just dont miss the PM one. I also do ALL my riding on a mountain bike in winter and lift weights more. Just relax its only March, If you maintain your fitness during winter 6-12 weeks you will be peaking for that race.
Also spending the $ and commiting to races tends to get me to pull my finger out of my bottom!!
I have to agree with Sleestack, the weather was so nice here yesterday (and today) I went for a 12 mile run from downtown to the bridge and back…even managed to give a Park cop the slip and run all the way to fort point even though the road was closed because of the huge surf we are having. MASSIVE waves!
I think I’ll do it again today.
Can’t wait to get out on Saturday and ride without armwarmers and a jacket.
It’s been beautiful out here lately- and I don’t know what the guy from marin was complaining about, the winter wasn’t too bad. I think I was able to ride every weekend without being too miserable.<<
I agree! I only had one ride all winter that I got poured on and that was only at the end of the ride. And I was riding every single weekend.
Of course, now when it’s BEAUTIFUL outside, I am supposed to “just chill” this week, plus, back at work and they saved it all for me.
clm
I always tell people the secret to riding and training in the rain is to just accept the fact that you’re miserable. Once you get past that barrier it can be a lot of fun.
J
I agree. I have only had a few rides where it rained. It has been grey all winter but the weather has not been to bad. This week has been great. I need to work on my tan for Ralph’s. Sunday was the first ride all year my legs and arms exposed.
As for motivation. I find signing up for an early season race is the best motivation. Having Ralph’s looming has been great motivation all winter.
Paul
Love is the answer. You’ve got to love yourself, love the lifestyle, love getting stronger everyday.
This has worked for me big time:
Create a spreadsheet, with days down the left side (maybe a month or two at a time) and activities (bike, run, swim, weightlifting, pushups/situps, stretching, etc.) across the top. Print it out and put it wherever you would see it the most (your desk at home or work, the fridge, your daily planner, wherever). Every time you do an activity, check off that box for that day. Have specific goals for volume (lift weights 3x/wk, run 2x/wk, stretch every day, etc.). You will become motivated to fill out the spreadsheet, a tangible record of your workout regimen. At the very least, you will guilt yourself into not wanting to see empty boxes.
You can go to town and add non-triathlon things like praying and flossing if you find yourself doing these less than you’d like, even negative columns like cussing and overeating and eating junk food (which I allow myself to do once per week). Incredibly motivating for me. I’ve used this for 11 of every 12 months for the past 5 years. Give yourself a month off per year as a reward. This has really improved by discipline.
Just (don’t) do it.
If you aren’t motivated to train… do something else… tearn to ski, do Judo, crosstitch. You’ll be back to it soon enough.
Cracker