Seasons change!
Spring Into Race Season: Key Tips for a Smooth Transition from Indoor to Outdoor Training
Depending on where you are in the world, you may be feeling excited about leaving winter behind and heading into spring. While I enjoy autumn and winter leading up to the festive season, living in the UK means I’m thrilled to finally see spring flowers on my training runs and the sun making a rare appearance after months of grey skies and rain! Our time of hibernation, off-season recovery, and strength-building is over—now it’s time to gear up for race season!
As we transition, it’s important to consider how different seasons impact training. Spring often means we can move out of our pain caves and back onto open roads for biking and running. Many of us will also return to open-water swimming to simulate race conditions. While exciting and essential, easing in gradually—even for experienced athletes—can help prevent injuries and ensure productive sessions. Here are some key considerations:
Shift in Workout Focus – Winter strength training builds muscle, but now is the time to incorporate tempo, threshold, easy pace, and speed workouts to improve cardiovascular fitness. Tailor this transition based on your next race and use a structured training plan to guide you.
Bike Check – If your bike has been stored or only used on the trainer, give it a full MOT: check tires, brakes, gears, and fit. Also, review your bike kit to ensure nothing is missing—you’d be surprised how easily things disappear over time!
Clothing – While temperatures are rising, early mornings and evenings can still be cold and dark. Wear layers and reflective gear when necessary.
Acclimatization – Transitioning from indoor training to outdoor sessions can be a shock to your body. Apply SPF, gradually introduce outdoor workouts, and consider layering up indoors to simulate warmer conditions. Heat acclimatization can take up to two weeks, so adjust expectations and hydration accordingly—sweat testing can help fine-tune your needs.
Group Training – If you're feeling hesitant about returning to outdoor training, look for local swim, ride, or run groups. Training with others can ease nerves, boost motivation, and help you learn from experienced athletes.
Whether this is your first spring training season or you're a seasoned pro, enjoy getting back outside—and don’t forget to get in those open-water swims to be race-day ready!