Winter: a key period to prepare your spring goals

Winter is often thought of as a transitional season, where days get shorter and motivation can be tested. However, for endurance athletes, it’s a crucial time to lay the foundations for future performances. Whether you’re training for a spring trail, a marathon or a bike race, managing this season well can make all the difference. We’ll look at how to optimise your training and nutrition to get the most out of winter.

1)    Structured training for sustainable progress

Winter is the ideal time to work on the fundamentals and develop the physical qualities needed to achieve your goals. It is essential to focus on working on basic endurance by doing long, low-intensity outings, which strengthens the cardio-respiratory system and improves energy efficiency. Developing strength through muscle strengthening (in the gym or at home if you have the equipment), by integrating general physical preparation, weight training or even hill exercises in trail running, helps improve power. Plyometrics, with exercises such as box jumps, bounding strides or dynamic knee raises, helps improve explosiveness and stride efficiency. Improving VMA and PMA through short or hill interval training sessions is also important to maintain speed and optimize running economy. Finally, varying the disciplines by integrating cycling, cross-country skiing or swimming helps limit trauma and diversify your preparation. Cross-training sports prevent monotony in training.

As we saw in a previous article, you may be practicing winter sports at this time, especially cross-country skiing or ski touring, especially if you live near the mountains. These disciplines allow you to work on endurance and power on climbs while enjoying magnificent landscapes. They are an excellent preparation for the trail running season, especially for races with steep gradients and ultra-trail events, where endurance is a key factor in performance.

However, it should not be forgotten that trail running remains first and foremost a running discipline. While skiing provides many benefits, it does not reproduce the impacts associated with running. A prolonged absence from running is equivalent to a break, and the body is no longer accustomed to the mechanical constraints of the terrain. For those who put running on hold all winter in favor of skiing, the return should be gradual in order to avoid injuries. A cautious approach may include running/walking at the beginning to reaccustom the body to the impacts. A little tip: even if you prefer skiing in the winter, keep at least one jogging session per week to maintain adaptation to the shocks and facilitate the transition to the trail season.

Top trail running athletes place particular importance on this winter preparation period. Many champions, such as Kilian Jornet or François D'Haene, use winter to work on specific aspects of their physical condition. Some spend several weeks in the mountains accumulating volume in ski mountaineering, while others favor a mix of skiing and running to never lose contact with the impact on the ground. Others emphasize muscle strengthening and mental preparation by integrating yoga and breathing exercises into their routine. Their strategies are inspiring and show that a well-structured winter training is a key to success for performing as soon as spring races return.

Source: Jocelyn Chavy

2)    Nutrition: a key ally for your progress

Diet plays a vital role during this preparation phase. Adapting your sports nutrition in winter allows you to maximise your recovery and avoid deficiencies that could compromise your progress. It is recommended to favour seasonal foods by focusing on vegetables rich in antioxidants, such as cabbages, carrots or squash, as well as quality protein sources such as oily fish, legumes or eggs, in order to support recovery and immunity. Macronutrient intake must be optimised by adjusting carbohydrates according to the intensity of the sessions and ensuring sufficient protein intake to preserve muscle mass. Hydration remains essential, even in winter, by consuming hot drinks such as herbal teas or broths and by thinking about electrolytes during training. Targeted supplementation with vitamin D, omega-3 and probiotics can be valuable for maintaining good health and optimising recovery.

3)    Prepare your mind and motivation

Winter can be a difficult time due to the weather conditions and lack of light. There are a few strategies to stay motivated. Setting intermediate goals by planning a preparation race or a stress test helps to stay on track. Training in a group is also a good way to stay motivated and make training more fun. Finally, varying training formats by alternating road, trail, home trainer and indoor sessions helps to maintain diversity and desire.

Winter is also a quieter time for competitions, allowing for more time for yourself. It’s a great time to focus on recovery, work on often-neglected areas like mobility and sleep, and refocus on your overall well-being. Take advantage of this time to give yourself some rest and approach the new season with a fresh and positive mindset.

Conclusion

Winter is a key time to build the foundations for your spring performances. By adopting a smart approach to training and sports nutrition, you put all the chances on your side to reach your goals in top shape. Don't neglect this season and take advantage of it to progress effectively!

And you, how do you integrate winter into your preparation?

You may also be interested in these articles: 

• Winter: the cross-country season for progressing

• How to plan your trail season?

• Nutrition and winter sports: how to eat well at altitude?