I don't know about you, but when the days start getting shorter and the nights longer I find it very difficult to keep my motivation levels high. The following post contains some of the tactics I use to keep my fitness up over the winter months. Enjoy!
On December 5, I rode my bike outdoors in Colorado Springs in just shorts and a short-sleeved jersey. After all, it was a bright and sunny, 71-degree day. Then, winter arrived with a fury; by December 12, we'd experienced two snowstorms and a week of temperatures that never exceeded 35 degrees Fahrenheit. All of a sudden, we are indoors riding stationary trainers or running on treadmills and summer seems like a distant memory. It's always a struggle to stay motivated when training moves indoors, but whether your winter goals are to lose weight or improve performance, here are some simple tips to keep you going:
Tip #1: Make it a threesome
I'm talking about a training triad: a group of 3 training partners dedicated to meeting at specific times and places to exercise. Why 3 people instead of just a 2-person team of training partners? Things come up, especially at this time of year, but with 3 people involved it's more likely that at least 2 of you will be able to make it to the vast majority of the workouts. When you just have one training partner, it's easy for both of you to skip a workout if either one has a schedule conflict.
Tip #2: Join a class
Consistency is the most important component to a successful exercise program, whether you're looking to get faster or lose 10 pounds. Group exercise classes can be a great way to keep you moving in the right direction. We host a power training class at CTS twice a week in the winter, and we have proven, published results (Klika, et al. 2007) showing that, on average, participants increase their sustainable cycling power output 12% in just 8 weeks. While a sport-specific class is preferable (like an indoor cycling class for cyclists), yoga, Pilates, Spinning, and other similar classes are good ways to incorporate cross-training while sticking to the routine of exercising regularly. And since you're paying for it, you're less likely to skip it for frivolous reasons.
Tip #3: Claim your space
This applies mostly to cyclists setting up a trainer or rollers at home. Instead of banishing yourself to a dark and dusty corner of the basement or between the cars in the garage, claim some prime real estate in your house. Set up fans so you can stay cool, a TV and DVD player for entertainment or training DVDs, and leave the trainer or rollers set up between sessions. The easier and more convenient it is to get started, the more likely you are to stick to a training schedule.
Tip #4: Have a plan and don't be afraid to go hard
You might already have a long-term goal for 2008, but right now it's a good idea to set a smaller goal you can accomplish by March 1. This gives you something concrete to shoot for in the near future, and it operates as a stepping stone toward your major goal(s) later in the year. And don't be afraid to really push yourself with hard intervals. The vast majority of athletes have limited time available to train, which means you most likely have plenty of time for recovery during each week. You can increase the intensity of your training, and need to in order to reach your fitness goals and/or target weight, when you have fewer hours to train each week.