In this episode, I’m diving into the reality of winter training — the dark mornings, the cold miles, the shifting motivation — and how I’m trying to stay consistent while building my bike fitness and keeping my running steady. This is the time of year where everything feels harder, but it’s also where the biggest gains are made if you approach it the right way.

I talk through what my own training has looked like recently: pushing the bike more seriously, working on power and efficiency, and trying to keep my running ticking over without forcing anything. It’s not perfect, but it’s moving in the right direction, and that’s the whole point of winter.

From there, I get into the main theme of the episode: how to train well in winter. I share the systems, habits, and mindset shifts that actually work — the things I use myself and the things I coach my athletes to focus on. Winter isn’t about hero sessions; it’s about showing up often enough to build the foundations for spring.

I also take a look at the recent Spine Race series and pull out some lessons that apply to all of us. The Spine is the ultimate example of winter resilience: adaptability, small decisions, forward motion, and community. There’s so much we can learn from it, even if we’re not racing 268 miles through the Pennine Way in January.

In this episode, I cover:

• My current training update: bike improvements, running consistency, and winter fatigue
• Why winter is the real foundation season
• How I lower activation energy to make training easier
• Why “good enough” beats “perfect”
• How I use the bike to support my running
• The role of strength and mobility right now
• What the Spine Race teaches us about resilience and adaptability
• Practical takeaways you can apply straight away

Key ideas I talk about:

• Winter rewards consistency, not intensity
• Systems matter more than motivation
• Adaptability is a performance skill
• Small decisions compound into big outcomes
• Community keeps you accountable when motivation dips

If you enjoy this episode, share it with someone who’s struggling with winter motivation. And if you want coaching support, you can find me on Team RunRun. Thanks for listening — keep showing up, keep building, and spring will thank you for it.

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