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Winter Training

By MYB SuppsJuly 26, 2023

Winter Training

move your body newsletter. Winter Training. by Mason Wright.

Tackling cold weather. Oh the wonders of winter. beautiful snow, crisp air, skiing, that feeling of drinking a hot drink on a cold morning. So many great things about the winter season. But for us athletes it can some of the worst months. All we want to do is tackle a long trail run or hit the open roads but that wind chill, icy roads, and packed trails can make it quite difficult to get out. And cold weather isn't just a winter problem. Spring time training and fall training can also bring in those cold mornings and evenings making us dread our runs and rides.To our gym goers and swimmers, lucky you, unless you're are an open water swimmer, extra kudos sent to you and we'll let you keep doing your thing. For all of us regular people out there, these cold winter workouts are hard to keep get out the door, get our bodies warm, and those indoor workouts can be just as dreadful.So what do we do? Do we only train indoors? Buy a bunch of winter gear and just get out there? What is the best for staying in shape and keeping moving? Good news, today we will cover that. Figure 1. MYB Shredded cyclist

Stay warm out there. Winter training. Where do we start? Well, there is the obvious. Strap up and get out there. To our cyclists out there, you aren't as lucky as us runners since you have the extra wind chill to worry about. But for all our runner out there, sometimes we just have to throw on those shoes and hit the roads and trails. But why can't I just run on thetreadmill all winter? While treadmills are great, they aren't amazing for our fitness. Not saying you never should. I do every week, even in the summer time. But getting outside on an actual road or trail will help build our fitness and promote good running form. Also, think about how hard it is to get out that door and go for that run? This build mental strength as well. Every time we step out into the cold we get stronger not just physically but mentally. We fought those thoughts meaning it will be even easier the next time you go for a cold run. But we need to be safe. if you know it's an exceptionally ice day, specifically on the roads, treadmills are our best bet for our safety. Trails, make sure to throw on those spike so you don't slip and fall. We also need to stay warm. If we don't have the proper gear for those very cold days, we can get sick or injured. Quick tip, dress as if it is 10degrees warmer than it actually is. You may start cold but this prevents overheating. Yes this can still happen in the winter. Let's start with our base layer. You can go as far as a full blown base skiing short or as simple as a regular long sleeved shirt. I recommend long sleeved to make sure you keep your arms warm. If you run warmer, short sleeved works. Now for a good jacket. Anything with good thickness works. There are some nice thermal running jackets that I prefer but I also have a thick rain fly (as seen above) that I like to wear with a thick long sleeved underneath. Now for the legs. This is purely preference. Pants, tights, thermals, they all work. Just keep those legs warm. After the basics you can also throw in gloves, beanies, etc. to stay extra warm out there. Figure 2. MYB founder Mason Wright running through the snow

The moment you want to quit is the moment you keep on pushing. There are so many moments in life when we feel like quitting. Whether its work, sport, or life, things get hard. But as the saying goes, "what ever doesn't kill you makes you stronger", is true. If we continue to push and fight through those tough moments, we will always come out stronger on the other side. So when you are dealing with hard things remember, you are strong, you can do this, and that you'll be even stronger when it is over. Figure 3. MYB Founder Mason Wright running through a snowy scape. Figure 4. MYB Supps Running pre-workout in a snowy scape. Figure 5. MYB Founder Gabe Farmer enjoying the beauty of a snowy day.

The indoor push. You're probably wondering why we are talking about the indoors and there is a picture of biking in the outdoors. Well, we don't have picture of working out indoors. But there is sometips that come from this. Indoor training can be difficult. I'm sure we have all heard the joke, "treadmill miles" because whether you are on a bike or treadmill, each mile feels so much longer that being outside. The mental game is a whole other beast when on a trainer or treadmill. So what do we do here? A great start is first finding what works for you. For myself, i can't run on a treadmill everyday. So I use supplemental cardio such as boxing, HIIT, cycling classes, etc. to get in that cardio. Remember we don't need to be making these great cardiovascular strides in the winter. While we can still grow, we should be focused more on cardio maintenance and gaining strength. So utilize classes, and other forms of cardio to help get you get out and stay out of the mental rut. Start adding in more strength training as well. there is a HUGE misconception around strength trining and cardio. People believe that if you lift you/ll slow down and if you do too much cardio you'll lose strength. This is very far from the truth. People don't call me the "Buff Runner" for no reason. You 100% can load up the muscle and still run fast and far. So start adding in those strength training sessions to make you faster going into the next season.Something that has helped me tremendously is using training softwares such as Zwift. There are some others out there but Zwift is the best because they offer cycling and running options. This helps simulate an outdoor ride or run and keeps you "distracted" from just staring at the wall. I like to pair this with a podcast, show, or music to really keep me going and not so focused on how long it has been. For runners, there are shoe clips that you just attach to your laces and it tracks your cadence and speed which obviously tracks your distance. For cyclists you need a bike trainer. Whether its a roller or a smart trainer, they both work just make sure you have the compatible chips to track your workouts properly. Also, these softwares help create community, you can do group rides with friends, join virtual races, and just run or ride with other people who are online. This option can get pricey but one that is 100% worth it. Saved me during my injury and those cold winter days. Most importantly is that you find what works for you. Figure 6. MYB Founder Gabe Farmer riding the red rocks in southern Utah

Combine it all. Move Your Body. The basic need for staying healthy. Here at MYB we believe that through movement we can optimize our health, challenge ourselves, and to enjoy and live life to the fullest.Now that we have the basics down, let's put it all together. As much as we may want to go all in on one style of training,, mixing it up is great for optimal fitness, performance, and staying mentally sound in the cold months. So here's how I do it and what works for me. I run at least 3 days per week. One long run, one speed run, one moderate run. I try and make one of those an outdoor run. Then I add in strength training 4 days per week hitting all the major muscle groups, back, chest, arms, and legs. Whatever I have left I addin supplemental cardio such as a boxing class, cycling class, or HIIT workout. This is just how I do it, but I have found this to work for many other people as well. Don't run? You can switch this out for a bike or any cardio for that matter. Also remember, it is winter and training is difficult in these months but it is also the best time to grow mentally and build a foundation for race season. So keep you head high, focus forward, and remember the most important part is that you get out and MOVE YOUR BODY. Figure 7. Snowy mountain scape. Figure 8. MYB Founders Gabe Farmer & Mason Wright. All photography was produced by Tanner Kirk.

  • Tags: Cycling Running Triathlon
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