It’s easy to follow pro athletes and see them execute seemingly perfect winter base training in ideal warm climates. But how do those of us who live in “real” winter climates manage to build a strong base and carry a full tank of motivation into the season? Is it even possible?

In this article, I'll share how I accomplish both building a deep endurance base and stock-piling motivation for my season of ultra-endurance cycling. All while spending the winter primarily at home in Teton Valley, Idaho, where snow can fly from September until June (yes, ten months!).

Building a Foundation

What does it take to be ready for a season in sport? The foundation is one of endurance, strength and resilience. I spend the winter building as big of a diesel engine as I can, and a body that is strong, mobile, and durable.

Equally, if not more importantly, is the mental (and physical) energy to start the season in proper with motivation and joy. April through October is a long time to be dedicated to a few main goals. So through winter, the goal is to arrive at the beginning of the season with a FULL cup - eager to train hard, excited to travel, and keen to do the work. Here are my guiding principles for how I get there, in the context of spending winter (and much of spring) in a cold and snowy home:

Diversified Sports

A typical week of training for Kait in the winter

Cross-training and using other sports in the base season isn’t a secret, and it’s one I wholeheartedly embrace throughout the winter. As an ultra-cyclist, I spend a lot of time in a very forward, fairly static position. I firmly believe all the years I’ve spent on my feet (carrying backpacks, walking, running, skiing up and down mountains) is a big part of what has kept my body balanced and resilient. Winter is an excellent time to take a break from the cycling position and build an endurance base using other methods of travel.

Volume is volume

It takes a long time to build a deep base, and I have found that endurance is quite transferable between sports. Through the winter I build my volume through each block. I keep riding to maintain that motion, but if my endurance training is most quality on skis for a couple weeks, that’s just fine. It is okay to step away from your main sport and work on your training goals in other ways. As I move into spring training, I will work on converting general endurance into more specific cycling fitness.

Embrace fluidity - not the "ideal"

In season, I follow a very intentional plan of workouts that are in an ideal sequence to achieve my training objectives. In the winter I align my workouts with the weather. Cold, clear days with firm snow conditions? That’s ideal for a long fat bike ride. More powder snow? A long backcountry ski day is in order. Too warm to ride outside (slush/soft snow) and a melting out backcountry? I go for a run in the sunshine. 50mph winds and blizzard? A great day for my off day or a trainer ride inside (I find trainer rides indoors during horrific weather to be quite satisfying).

If you work with a coach, this style will take clear planning and coordination. It can be helpful to have a conversation about what is flexible and how you can arrange workouts to align with the conditions that make them fun and successful.

Step back from the numbers

I ride with a DURA on my bars all season, generally with power and time in the most visible data fields. During base training, though, I primarily use perceived effort to stay in zones 1 and 2. As I start to re-integrate intensity into my workouts, I use the terrain as a way to frame my efforts rather than setting out for a strictly structured session. This culminates in being mentally recharged by the end of the base season to be ready for more structure. In the meantime, all my workouts and activities are recorded and contributing to my fitness progression that I can assess from my computer/app when the time comes.

Don’t force it

In the winter and transition into spring training, I don’t want to drain my motivation just to get the training done. The race season is when you tap into motivation stores to execute the plan. Instead, I find ways to make the training motivating and I don’t force training in miserable conditions. If I start to feel burnt out, it’s usually a sign I need a recovery week or a day off.

Get out with friends

I mostly train solo during the race season to have more autonomy of my efforts and flexibility in the session. In the winter I get to share more big days with my husband and friends. I plan those days around their availability, and integrate the other workouts around that schedule. This reduces the effort it takes to hold myself accountable, and it makes the time out feel like play rather than work.

Set up the calendar for success

I have learned that to be my happiest (and most successful) version of myself, I need to set reasonable goals and expectations. I prefer to target “A” races or goals in the summer as peaking on a bike for early spring would be quite difficult within the framework of how I set up my winter and spring. Instead, I use winter and spring races as training opportunities with a relaxed mindset. I show up to do my best that day, but I know that it isn’t reasonable to expect my best possible performance ever, which is totally fine!

Winter base training and spring training can be incredibly recharging, and it should be. I know I’m thriving in these seasons when I’m present, having fun, and not wishing for winter to be over. It can be hard to trust the process, but keeping the long game of the whole year in mind will serve you in how you approach training in the early months of the year.