Cold Weather Training: How to Stay on Track During the Offseason
I’m sitting in my office right now, trying to find inspiration for some blog posts. It is currently 95 degrees with 90% humidity. During the cold winter months, I pray for days like this. But now that it’s mid July, I longing for a nice cold winters day. This blog reflects that sentiment. Winter will be here soon, and this content will be extremely relevant then.
When the temperature drops and daylight dwindles, staying consistent with triathlon training can feel like an uphill battle. But winter doesn’t have to mean losing fitness or momentum. In fact, the offseason can be one of the most productive parts of your training year, if you approach it with purpose.
Whether you’re braving the snow outside or hunkering down indoors, this guide will help you stay motivated, build smart habits, and enter the next season stronger than ever.
Why the Offseason Matters
The offseason isn’t just a break from racing, it’s an opportunity.
It’s your chance to:
Recover from months of structured training and racing
Address weaknesses or imbalances
Build strength and aerobic endurance
Reignite your motivation
Lay a foundation for your best season yet
Think of it as maintenance and improvement mode, not pause mode.
Shift Your Mindset: Redefining “Training”
During race season, every workout has a purpose tied to performance. In the offseason, you can afford to loosen the reins a bit. This doesn’t mean slacking, it means being strategic and kind to your body.
You might:
Run for time, not pace
Focus on form in the pool instead of yardage
Ride indoors while catching up on Netflix
Swap some workouts for strength training or yoga
The key is consistency, not intensity.
Indoor Options to Keep You Moving
When roads are icy and sunlight’s scarce, staying inside can be the smartest move. Here's how to adapt:
1. Indoor Bike Trainer
Use platforms like Zwift or TrainerRoad to stay engaged. Structured workouts, virtual races, and group rides make it fun and productive.
2. Treadmill Running
Treadmills aren’t glamorous, but they’re reliable. Use incline changes and intervals to make workouts more interesting.
3. Pool Access
Pools might have limited hours in winter, so plan ahead. Focus on technique drills if full workouts aren’t possible.
4. Strength Training
The offseason is perfect for building functional strength, improving mobility, and addressing imbalances. Even 2 sessions per week can make a huge difference come spring.
Outdoor Training: If You’re Brave Enough
If you enjoy the crisp air, outdoor winter workouts can be great, with the right gear and safety:
Layer smart: Moisture-wicking base layer, insulating mid-layer, windproof outer layer
Protect extremities: Gloves, thermal socks, neck gaiter, hat
Use traction: Yaktrax or trail shoes for icy runs
Visibility: Reflective gear and lights are a must in early dark hours
Watch the wind: Windchill can drastically affect safety and comfort
Always err on the side of caution. A missed workout is better than a bad fall or frostbite. If you ever find yourself in a position where you don’t know what to wear, check out https://dressmyrun.com! They use your location and local weather conditions to tell you exactly what to wear on a cold day.
Tips to Stay Consistent and Motivated
Set a goal: Pick a spring race or create a mini challenge (e.g., “Swim 20,000 yards in January”)
Build a routine: Same time, same place, fewer decisions
Train with a buddy: Accountability is magic, even if virtual
Keep a log: Seeing progress—even in small ways—keeps you moving forward
Cut yourself slack: A skipped workout doesn’t mean a failed season
Why the Offseason Is the Perfect Time to Work With a Coach
Winter is when real progress begins, without the pressure of looming races. A coach can help you:
Build a smart, flexible plan around your schedule
Balance intensity and recovery to prevent burnout
Identify and work on limiters (weak swim? Poor mobility?)
Stay accountable and motivated through the gray months
Enter spring prepared—not scrambling to catch up
If you’ve ever felt like you “lose everything” every winter, it’s not your willpower—it’s your plan. Let’s fix that together.
Want help staying on track this offseason?
Let’s build a customized winter plan that meets you where you are, and gets you where you want to go.
