Staying motivated over winter

The days are shorter, colder, and darker. Your bed is so warm and it is getting harder and harder to get out of bed. “I will do it tonight after work...” you whisper to yourself reassuringly as you roll over and turn off your alarm. However when five o’clock comes around all you can think about is your comfy couch after a long hard day at work. Next thing you know it’s been a week since you have done anything and your bike is starting to collect dust. Sound familiar?

Here are my top tips to help you stay motivated over winter!  

Find a buddy or a training group

The hardest part of a training session is actually turning up! Once you are there you will be more motivated when you know you are in it together with your friends. Check out the local clubs around your area. This could be swimming clubs (for those extra chilly mornings), running clubs, or even bootcamp sessions in the gym. The best thing about training is celebrating your achievements with the group over a hot coffee post workout.

Layer Up!

When people find out I have moved to Melbourne from sunny Perth all everyone seems to talk about is the cold weather and to brace myself as  “winter is coming”. Not going to lie it’s a little bit fresh in the morning but I make sure to stay warm with layers. Good pair of socks (sometimes two), thick gloves, head band and thermals will go a long way to stop your teeth from chattering. Spoil yourself by getting some new winter clothes and you will be jumping out of bed to training!

Book it in

More and more businesses these days require athletes/clients to book into sessions they will be attending. I know I do this with my group. You have committed to the sessions and it holds you accountable. If you don’t need to book in, message a friend and tell them you will be there in the morning so you don’t let them down, and write it in the calendar.

Learn to adapt

Cycling when it is pouring rain is not much fun at all, not to mention more dangerous with the slippery wet roads. Instead of feeling guilty for skipping a session maybe swap it for the wind-trainer, or hit the gym instead and complete the session later in the week when the weather has cleared up.

Countdown to Spring

The Winter solstice is not far away! From June 21st the days will be getting a little brighter and a little longer. Before you know it summer will be here and we will be complaining about the heat!

Change it up

Months of high intensity training will tire the best of us. Leave the stopwatch, power meter and garmin at home, and exercise for the pleasure instead of the stats. Go for a trail run, take a yoga or pilates class, or learn a new sport.

Set a Goal

Setting a smart goal that you then break down into smaller, achievable action steps is a great way to start. This could be a 30 day yoga challenge, or completing a half marathon. Instead of focusing on simply working out this winter, this type of goal-setting allows you to focus on the bigger picture!

Pack your equipment the night before and set a routine

As a coach I definitely do not have the option of staying in bed, so to ensure I get that extra little sleep, I have a basket at the end of my bed I pack the night before that includes what I will be wearing the next morning so I am not asking too much of my brain at 5am. I also make sure all my equipment is already in the car ready to go. Each morning I have the same routine. Alarm off, out of bed (no snooze), make myself a cup of tea, get dressed, and out the door. I can be good to go in ten minutes. Super handy not having any cute boys in our squad as I often look like crap - but hey I am there and ready to train!  

Amy is the Owner and Head Coach of TriChicks and has over 10 years coaching experience.  Amy created TriChicks to help lower the barrier to get women into the sport. 

You can read more about her HERE