Triathlon season may be over, but that doesn’t mean your training has to stop! Temperatures are dropping and there are fewer hours of sunlight during the day. Whether you’re training for your first triathlon at The Rookie Triathlon or your 20th, incorporate these six tips into your training regimen and keep training during the winter.

  1. When running or biking, wear reflective, brightly colored clothing and gear so that you’re noticeable to everyone around you, especially in the early morning and early evening. Increase what you can see and how much others can see you by adding a light to your headgear, shoes, or belt.
  2. Dress in layers to maintain your core body temperature during your run or ride. It’s better to have too many layers because you can always take them off. Remember: keep your body warm during warmup and cool down periods.
  3. Pay attention to the weather! Know the forecast for the day/week and what you can expect. You don’t want to be caught outside during a workout if a thunderstorm or cold front rolls through.
  4. Know as much about your route as possible. Highlight several places along your route where you can use the restroom, take shelter from an incoming storm, warm your body, or get nutrition or hydration if needed. Let a friend or loved one know your route and how long you anticipate running or riding.
  5. Keep a change of dry clothes and a towel in your workout bag or car in the event temperatures are low and you get wet. This is a worst-case scenario on a ride or a run, but a dry change of clothes can make all the difference in maintaining your core body temperature. This is a must-do if you’re going for a swim outdoors.
  6. Run or ride with others and take your phone with you (no headphones!). Having others join your workout makes it more fun and allows for more eyes and ears to keep up with your surroundings. Your phone can be a lifeline if you need to contact emergency personnel or have a loved one come pick you up.