4 Winter Enemies Every Athlete Faces and How to Beat Them

Four enemies knocking at your door!

What do you do when enemies come knocking? You fight. You resist. You push back and shout, “NO!” Every winter, four sneaky enemies show up at an endurance athlete’s door, trying to derail your progress and crush your goals.

I battle them every single year. If I lived in Florida, Southern California, or Phoenix (been there, done that for nearly nine years), I’d have fewer fights on my hands. But no matter where you are, these foes are out to sabotage your success.

Let’s expose these four winter enemies and call them out for what they really are.

1. “You Have Winter Seasonal Disorder.”

Also known as Seasonal Affective Disorder (S.A.D.), this enemy messes with your mood, energy, and motivation. It’s like a heavyweight anchor pulling you down, and the symptoms are no joke:

• Mood: Sadness, anxiety, emptiness, hopelessness, guilt, or helplessness.
• Energy: Fatigue, lethargy, and that can’t-get-out-of-bed feeling.
• Sleep: Oversleeping or struggling to start the day.
• Appetite: Cravings for carbs and sweets.
• Social withdrawal: A desire to hibernate or avoid people.

Training for a triathlon with all this going on? Brutal. But here’s the good news: You can fight back!

• Get some sunlight. Even sitting by a sunny window can help.
• Take Vitamin D. Anywhere from 3,000 to 10,000 IU daily might make a difference.
• Stay connected. Meet up with triathlon friends or plan your 2025 race season to stay motivated.

You might have S.A.D., but it doesn’t have to have you.

2. “The Season is a LONG Way Off. Just chill.”

Sure, race season may feel far away, but thinking you can slack off now and bounce back later? That’s a trap. Even a little effort now is better than nothing.

• Consistency is king. A short workout still beats skipping it entirely.
• Start small. Winter training doesn’t have to look like summer training. Just keep moving forward, one workout at a time.

Every step you take now is a step closer to crushing it later.

3. “Start Next Week. Or, the Week After.”

Ah, procrastination. The classic villain whispering, “Not today.” This enemy loves to make excuses:

• “Start after Christmas.”
• “Wait for January 1st.”
• “Next week sounds better.”

Don’t let it win. There’s never a “perfect” time to start. The longer you wait, the harder it gets. Punch procrastination in the face by taking action now. Go for a run, hop on the bike, or do 10 pushups. Just start.

4. “You Hate Indoor Training.”

Let’s be real: Indoor training isn’t most people’s idea of fun. But here’s how to make it work:

• Layer up and head outside when weather permits. A little cold won’t kill you (bad clothing might, though).
• Make it bearable. Watch movies, listen to music, or tune into a game during indoor sessions.
• Use virtual platforms. Apps like Zwift or Tacx can make indoor rides more engaging.

Hate it or not, those “torture machines” are better than skipping training altogether. And yes, time will pass—even if it feels like a crawl.

Fight Back and Win

These four winter enemies might be lurking by your cozy bed or tempting you with an extra slice of cake, but you don’t have to listen. Head to the basement, gym, or pool. Keep moving. Keep fighting.

As a certain athletic company says, “Just Do It!”