Coach’s Corner: Tips for Goal-Setting and Training During Winter for Athletes with Disabilities
The start of a new year is the perfect time to set new goals for yourself. Whether you’re aiming to run your first 5K or improve your best time, the winter months offer unique challenges and new opportunities for growth.
Training in colder weather can also come with its own set of challenges, from icy paths to shorter daylight hours. However, with the right strategies and mindset, you can make this winter a productive and empowering season.
Below are some top tips from coaches Francesco Magisano, Director, NYC Metro Region and Joe LeMar, Chapter Lead, Achilles Boston on how to get the most out of your winter training.
Set Process Goals
LeMar: “Set goals! Set realistic, achievable goals to stay focused and motivated. Goals could include running a certain distance in a set time or trying a new route to run. Write your goals down, keep a training log, record your workouts, number of hours you sleep, what you ate that day, etc. This way you can look back at what works best for you come race day.”
Magisano: “For every performance goal you have, you should also have at least one process goal. For example, a performance goal would be something like finishing a marathon in a certain time, whereas a process goal would be training a certain number of times per week. When setting these goals, it’s important to identify what you do and don’t have control over. Don’t set a goal on something you don’t have control over, instead try to reframe it into something that is within your control.”
Prepare and Visualize
LeMar: “Visualize success. Mentally picture yourself achieving your goals.”
Magisano: “A huge reason people don't work out is it might feel daunting, especially in the morning. They might not be ready the night before. Lay out clean workout clothes, gels and training fuel in advance. Schedule your Access-A-Ride or review your transit options beforehand. Coordinate with your guide and teammates in advance. Charge the watch and check the adaptive cycling equipment and bike chain before you are ready to head out the door.”
Don’t Forget to Hydrate
LeMar: “Remember to stay hydrated during your winter training. Staying hydrated is just as important in cold weather as it is in hot weather; in fact, it can be even more crucial because cold air is often dry and can lead to dehydration without you realizing it, as your thirst response may be reduced in cold temperatures.”
Celebrate the Wins and Be Consistent
Magisano: “Consistency is key! A mediocre plan followed consistently will always be more successful than an amazing plan followed inconsistently. It’s all about getting out there and getting something accomplished. For example, if the weather is bad, try running a mile instead of going for the full three-mile run you had originally planned. A little bit is better than nothing. Don’t sacrifice the whole workout just because you’re only able to do part of it.”
LeMar: “Always start your day by accomplishing something small. Make your bed right away when you wake up. ‘Wow, already a great start to the day.’”
“Run with friends and hold each other accountable in all conditions,” adds LeMar. “Winter miles lead to great results in the spring.”
Find an Achilles chapter near you here and join a free adaptive workout as an athlete with a disability or volunteer as a guide.
