Welcome to Ride, Tri, and Thrive. We’re now in mid-autumn, and winter is just around the corner. In Canberra, that means frosty mornings, shorter days, and a strong temptation to hit the snooze button. For many, the end of triathlon (or cycling) season feels like the perfect excuse to hibernate—snuggling under a cosy doona, hot drink in hand, heater on, and a good show queued up.
And honestly? That sounds amazing.
But what if you didn’t have to choose between comfort and consistency?
We all struggle with winter training motivation at times, but what if you didn’t have to choose between comfort and consistency? What if you could enjoy those quiet, relaxing winter moments and still keep your body moving, your fitness ticking over, and your goals clearly in sight—so when spring arrives, you’re ready to go?
In this edition, I’ll share how you can stay fit and motivated without grinding through cold, dark mornings. From indoor training and gym work to the power of small goals and sunrise rides, I’ll show you how to stay fit in winter, without burning out or hitting the snooze button.
Train Smart—Not Cold
Staying fit in winter doesn’t have to mean freezing your fingers or toes off in the dark. You can stay active (and sane) in ways that suit real life:
- Indoor cycling on platforms like Zwift, MyWhoosh, Rouvy, FulGaz, and TrainerRoad builds aerobic capacity and strength effectively in shorter sessions, which is perfect for cold mornings. One study found indoor high-intensity intervals significantly improved VO₂max in trained cyclists over just 6 weeks [Gillen et al., 2016].
- Strength and mobility become your secret weapon in the off-season. Incorporating strength training—like lifting weights and plyometric exercises—can significantly improve your power on the bike, in the water, and on the run. Complementing this with yoga or Pilates can enhance flexibility, reduce injury risk, and support recovery. Research shows that combining strength work with endurance training improves cycling and running performance while lowering the risk of overuse injuries [Rønnestad & Mujika, 2014].
- Winter is a brilliant time to explore somewhere new. Later starts make it more comfortable to ride or run, and there’s something energising about discovering fresh terrain. You could also mix things up with hiking, cross-training, or even skiing—getting outdoors doesn’t always have to look the same.
- Dress for it. If you are heading out for early rides, it’s all about the right kit. (You can check out my guide on how to stay warm on winter rides for some tried-and-tested tips.) And let’s not forget: those crisp winter sunrises? Absolutely spectacular.
- Keep it consistent. Even a few shorter sessions a week can help maintain your aerobic base, strength, and mental momentum. That’s often more powerful than grinding through long, unsustainable workouts.
And it’s not just physical—moderate training through winter has been shown to reduce stress, improve sleep, and boost mental health during the darker months [Athlete Training and Health, n.d.].
Winter Motivation Starts With Your Why
For me, winter training motivation isn’t about pushing hard. It’s about feeling good, staying healthy, being ready for early spring events that excite me, and being prepared to say YES when someone invites me on an adventure ride.
But what about you? What’s your why?
Winter can easily blur into a long stretch of “I’ll start again soon.” That’s why having a small, meaningful goal—even just for the next few weeks—can be a game-changer. It gives you direction, purpose and helps you push through the mornings when motivation dips and the doona or snooze button wins the first round.
Maybe your goal is to stay strong and injury-free, or riding 100km by the end of winter, or feeling mentally fresh and physically ready for the return of racing. Or maybe it’s as simple as “move three times a week no matter what.”
Whatever it is, set it, own it, and let it anchor you through the colder months.
And remember—your why doesn’t have to be big to be powerful. It just has to matter to you.
Stay Consistent: Progress Over Perfection in Winter
Winter doesn’t need to be perfect. A couple of short, intentional sessions a week might be all you need to maintain momentum and stay connected to your goals.
From over two decades of coaching, I can tell you this: the ones who keep being consistent going through winter don’t just survive the season. They thrive.
And when spring rolls around, they’re not scrambling. They’re smiling that big, cheesy grin because they know they are fit, strong and ready for the upcoming season.
Want a plan that works with your winter, not against it?
Let’s chat. My coaching is about real life, not rigid rules. Stay connected, stay strong—and let’s ride, tri, and thrive together.
👉 coachhulskamp.com.au
📩 Or reply to this email if you’d like to explore one-on-one coaching options.
References
- Gillen, J. B., et al. (2016). Twelve weeks of sprint interval training improves indices of cardiometabolic health similar to traditional endurance training despite a five-fold lower exercise volume and time commitment. PLOS ONE, 11(4), e0154075.
https://doi.org/10.1371/journal.pone.0154075 - Rønnestad, B. R., & Mujika, I. (2014). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine & Science in Sports, 24(4), 603–612.
https://doi.org/10.1111/sms.12104 - Athlete Training and Health. (n.d.). The effects of exercise on mental health in the winter season.
https://athletetrainingandhealth.com/the-effects-of-exercise-on-mental-health-in-the-winter-season
💗 Thank you for being part of the Ride, Tri, and Thrive community!
I’m here to support your journey and would love to hear how you’re thriving this season.
Visit coachhulskamp.com.au for more insights, resources, and personalised coaching to keep you thriving.
Let’s ride, tri, and thrive together!