3 Tips to Make the Most of Winter Training — from an Elite Rower

By January, winter training can feel like it never ends. The days are cold and dark, motivation can be hard to find, and for most of us there’s still a long stretch of ergs and indoor workouts before we get back on the water. So how do we make the most of this time?

Winter training is a critical opportunity to build strength, fitness, and consistency so that when spring arrives, you have a strong base to build on. We’ve all experienced those first days back on the water when it’s clear who put in the work over the winter… and who didn’t. So how do you make sure you’re setting yourself up for success?

Here are our top three tips to help you get the most out of your winter training season.

1. Take Care of Your Body

To train consistently and get stronger, your body needs to be healthy and ready to work. Step one is avoiding common winter illnesses that can spread easily when we’re spending more time indoors. Hard training can lower immunity, so stay on top of hand washing and prioritize foods rich in vitamin C and zinc.

Step two is caring for your muscles to limit injury risk. When training solo, it’s easy to skip a proper warm-up or cool-down, but especially in cold weather, warming up matters. Taking just five minutes for a light erg, jog, bike, or other easy cardio paired with dynamic stretching will help loosen muscles, improve performance, and reduce aches and injuries over time.

While erging isn’t as tough on your hands as rowing on the water, blisters can still pop up, especially if you have sweaty hands or are increasing volume. Wearing rowing gloves on the erg can help protect your hands so blisters don’t force you to miss workouts or keep you up at night.

2. Fuel Properly

Carbohydrates are key to getting the most out of your workouts, yet many athletes underestimate how important fueling is before and during training.

As a general guideline, aim to eat 1–3 grams of carbohydrates per kilogram of body weight a few hours before your workout. If you’re training within the next hour, aim for 20–40 grams of simple carbs such as a banana, toast with honey, or a granola bar.

For workouts under 60 minutes, additional fuel during the session usually isn’t necessary unless you feel hungry. For sessions longer than an hour, aim for about 30 grams of carbs per hour to avoid “bonking.” Energy gels, honey, or gummies are easy options that digest quickly and keep your energy steady.

Hydration matters too. Even though you may feel less thirsty in winter, it’s just as important to drink water and include electrolytes throughout the day and during workouts.

3. Workout and Accountability Buddies

Training with friends makes workouts more fun and more effective. Having someone to meet at the gym boosts motivation, increases effort, and adds accountability. Knowing someone is expecting you makes it easier to get out of bed on cold mornings and stick to the plan you set.

So grab your snacks, water bottle, gloves, and a workout buddy, and take on winter training together. The work you put in now will show when spring arrives.