Training Advice · Off-Season
Embrace the Chill
Why cold weather training pays off, in the water, on the road, and on race day.
Your off-season focus
As temperatures drop, it’s tempting to hang up the wetsuit until spring.
But the off-season is where next year’s breakthroughs are built. It’s our time to strengthen our base, sharpen technique, work on weaknesses, and add the strength training that keeps us durable, so we head into race season building on a solid foundation instead of starting over.
“The off-season is where next year’s breakthroughs are built.”
Coach Kristen
In the waterCold water keeps you sharp
Cold water swimming is one of the best ways to stay sharp. Physically, regular exposure helps your body adapt:
- The gasp gets easierThat first shock on entry fades with regular exposure.
- Breathing settles fasterYou find your rhythm sooner after you get in.
- Form holds upYou learn to keep your stroke when your hands and feet want to quit.
Mentally, every cold entry is practice in staying calm through discomfort, the same skill that carries you through a choppy race swim or the last miles of a marathon.
On landCooler weather is a runner’s best friend
More blood for your working muscles
In the heat, your body sends more blood to your skin to cool you down, leaving less for your working muscles. When it’s cooler, more of that blood goes where you need it, and studies of marathon results show runners tend to perform best in temperatures around 40–50°F.
Dress in layers and keep hydrating. You’re still sweating even if you don’t feel it.
RecoveryListen to your body
You may notice more aches and pains this time of year. Cold muscles, tendons, and joints are stiffer and less elastic, and your body pulls blood toward your core to stay warm.
- Give yourself a longer warm-up.
- Add some dynamic mobility.
- Listen to your body. Stiffness is normal.
Sharp or lingering pain means it’s time to back off and check in with your coach.
So bundle up and embrace the chill.
Grab your training buddies and get out there. The work you put in now is what shows up on race day.
– Coach Kristen
Build your base this winter
Coached swim training in Wilmington for triathletes, masters, and youth, plus run and triathlon coaching to carry you into race season.