The races are over, the days are getting shorter and every week the sofa looks a little more inviting. Autumn tests even the most consistent athletes, yet this is exactly when the next season is built. The aerobic base, strength and consistency you build over these months are what will make the difference in spring. So let’s look at the most common obstacles of this time of year and how you can overcome them, whether you ride, run or swim.
The days are getting shorter
By the time you leave work it’s already dark, and your session almost skips itself. Rather than giving up, though, it pays to reorganise. If you can, move your workout to lunchtime: you’ll get more light, milder temperatures and less traffic. If evenings or early mornings are your only free time, make sure you’re clearly visible, with strong front and rear lights and some reflective clothing, and choose routes you know well, away from busy roads.
On days when light and weather just won’t cooperate, you can take your training indoors: the turbo trainer, the treadmill or the pool are real alternatives, not a fallback, and with a few tricks you can make indoor training exciting. Many athletes find a good balance this way: short, intense sessions during the week, often indoors, and longer outings outside at the weekend, when there’s enough daylight.
It’s cold, and often wet
They say there’s no such thing as bad weather, only the wrong clothing, and in autumn that’s truer than ever. The secret is to dress in layers:
- base layer: breathable, wicks sweat away from your skin;
- mid layer: insulating, keeps the warmth in;
- outer layer: protects you from wind and water. In heavy rain, a truly waterproof jacket is worth having.
Don’t forget your hands, feet and neck, because that’s where you feel the cold first: gloves, overshoes, a neck warmer and thermal socks completely change how a session feels. For more tips, check out our guide to winter clothing for endurance athletes. And one tip that works for every sport: start out feeling slightly cold. After ten minutes of moving you’ll be at the right temperature, instead of sweating early and then getting chilled.
Motivation drops
After months of training and racing, feeling a bit drained is completely normal. It’s not a sign of weakness, but your body and mind asking for a break from the pressure of goals. Instead of fighting that feeling, you can use it to rediscover the joy of training.
Every now and then, head out without looking at watts, pace or the clock, try a new route, train with a friend or switch sports for a session. Letting go of tracking every number for a few weeks helps you recharge and lowers the risk of burnout. And on days when motivation is really missing, having a plan makes all the difference: knowing what’s on today takes away half the effort of getting started.
Train less, but better
In autumn, you don’t need to pile up hour after hour. What matters is that every session has a clear purpose. A balanced week can work with just four sessions: one intense session with intervals or threshold work, one for strength and core (here are 5 methods to strengthen key muscles), which makes you more efficient and helps prevent injuries, and one long, controlled session at the weekend, focusing on pace and cadence. If you have time to spare, you can add a session in another sport, such as mountain biking, running, swimming or cross-country skiing: it challenges your body differently and breaks up the routine.
Four well-planned workouts are worth more than eight random ones, and they still leave you energy for the rest of your life.
Autumn as a starting point
Seen this way, autumn is no longer something to get through, but the moment you lay the foundations for next season. With 2PEAK, you have a plan that adapts to your real week: if you miss a session, if it rains or if work eats into your time, the plan reorganises itself and suggests the right thing to do. You can mix outdoor and indoor workouts and combine several sports, so every autumn week really counts.
Until 2 November, you can get UNLIMITED, our most complete package, for the price of RACE. See the offer