This time of year is tough for many athletes. It’s March, too soon to feel the end of winter approaching, and it will likely be some time before things clear up enough to get back outside. It can be a long, lonely and boring time of year for triathletes who live in the north, especially if we aren’t treating ourselves to a training camp escape. The hours we spend on the trainer by ourselves become a mental battle just to stick it out.
This particular winter has brought with it so much ice that it’s been next to impossible to run outdoors so we have also had to run many miles indoors on treadmills, also by ourselves – staring at the seconds as they go by on the clock. If you can relate and you are feeling like your motivation is lacking, know this is common and you are not the only one. Challenge yourself to make it through the next month or so, stick to your training schedule knowing it will be over soon and you won’t regret the time and miles you put in during these months. Here are some ideas that may help you get your mojo back to help you make it to spring.
- Mix it up and try a spin class! Or, even better, there are many cycling gyms out there which offer classes on trainers where you ride your own bike. This could mean you won’t be sticking to your own specific workout, but the chance to spend some time working out and sweating alongside others may be worth it right now.
- Get your workouts done first thing in the morning. The cold and darkness tends to affect our mood and energy, making us feel tired earlier, so we lose motivation as the day goes on. Make an effort to set the alarm for an hour (or so!) earlier to get up and get your workouts done. You won’t regret it later in the day when you don’t have to get yourself in gear when the day is done!
- Plan a running date, even if it’s on the treadmill. One thing that’s good about a treadmill is that no matter how fast or slow you run, you can run alongside anyone! Plan a date at the gym with a friend where you can get your run in and catch up at the same time. It will help the time go by.
Motivation can be hard to find during the long, winter months. Try mixing it up to survive those long, solo rides on the bike. It will be worth it! - Try using programs such as Zwift or Trainer Road to provide something else to look at and an additional challenge and motivation for your bike rides. Or- instead of a movie or television for distraction, try making a playlist of motivational music and really tune in to what your body is feeling. Changing up your routine is good practice for being able to adapt to the different conditions you’ll encounter on the road.
- Put your race schedule on a calendar with a countdown in front of your bike and/or treadmill. You will realize that time is passing and the season is getting closer! That will help with your motivation as well, as your realize it will be race time before you know it!
- If your training has been hijacked by illness, getting your mojo back is more than a mental game. Make sure you are fully recovered before trying to get back to your training schedule to avoid digging yourself into a hole. And when you do start back, recognize that you may not be able to simply pick up where you left off. Give yourself a couple of weeks to rediscover your strength and endurance, and trust in the work you had done before.
- Join a training day with other athletes. Not only will the training day help kick start your engine, you’ll feel motivated to prepare for it. Nothing like a bit of friendly competition to wake up your mojo!
As a coach, I encourage my athletes to plan an event early in the year so they have something to work towards that doesn’t seem so far away. It can add a sense of urgency to getting the quality training in while it’s still cold and dreary outside, which is also motivating! Before doing this, though, have an honest chat with yourself and your coach and decide it you are up for the challenge of extra miles in your long rides and runs that may be done indoors. If the answer is yes… get going!
