Foto: iStock.com/torwai

Find your “why”, get playful during a monotonous session and think about the reward when you’re toughing it out. These are three simple tricks that don’t need any equipment, just a bit of focus.

Night is drawing in at 5 pm, the temperature is hovering around zero, and your motivation is playing hide-and-seek with the cold. Winter is often a difficult time for amateur athletes. And yet, it’s still very much there, at the back of your mind: that major goal for spring 2026. That marathon, that trail run, that mountain bike race you’ve already signed up for.

So what’s the problem? Well, there’s a whole world of difference between the November cold and the May sunshine...

How do you stay motivated for a goal that seems so far away when the urge to stay under the duvet is so strong?

What if the answer wasn’t just in your legs, but above all in your head?

What if, instead of enduring these months, you used them to build up your secret weapon: your mind.
This article isn’t for world champions, it’s for you, to help you make your mindset your greatest ally this winter thanks to 3 simple tips.

Mindset is just a conversation with yourself

Forget big words and complex theories. Ultimately, mental preparation is simply about learning how to talk to yourself better. It means having the right tools to turn “I don’t feel like it” into “ok, I’ll go for it”, and “it’s too hard” into “I’ll keep at it, I know why I’m doing it”.

Winter is the perfect opportunity to make a start. Why? Because there’s no pressure of a race the following Sunday, or a specific training block. You can try out these tips at your own pace, just for yourself, to see what works. The only goal is to make your training easier to start and more enjoyable.

Your mental toolkit for winter: 3 everyday tips

Tip #1: Rediscover enjoyment (when your motivation has vanished)

• The challenge: You know that this session is on your plan, that it’s important for your spring goal, but whatever you do, your heart just isn’t in it...

• The simple tip: The “Why did I start?” exercise. Take 2 minutes with a pen and a Post-it. Ask yourself this question: “Underneath it all, before even thinking about any goals, why did I start this sport?” Was it for the feeling of freedom? To clear my head after work? For the pleasure of feeling my body move? Write down this fundamental reason, the very top one, and stick the Post-it on your bike trainer, on your fridge or next to your trainers. This will be your “fuel” on those off days. It will remind you that you’re not doing it because you have to, but for something that makes you feel good.

Tip #2: Master your boredom (ideal for bike trainers and treadmills)

• The challenge: Spending an hour cooped up cycling or running on the spot often means that you end up watching the minutes tick by, and the session seems interminable.
• The simple tip: The “5-minute game”. Instead of putting yourself through the whole hour, chop it up into small blocks. Start a 5-minute game with just one goal: concentrate on the rhythm of your favourite playlist and try to match your intensity to it; focus solely on your breathing, feeling the air coming in and going out; or try to keep your cadence or stride perfectly consistent. This little game is much more than a distraction: it hones your ability to concentrate, something that will make all the difference when it comes to dealing with pain or stress in competition.

Tip #3: Transform a grey outdoor session into a small victory

• The challenge: You open the door. It’s raining, cold, windy. You tell yourself the session is ruined before you’ve even started.
• The simple tip: The “Hot shower” technique. While you’re toughing it outside, change your mind’s focus.  Instead of concentrating on the biting wind or the rain, mentally project yourself into the moment immediately afterwards: the incredible feeling of being in a nice hot shower, the pride you feel at having gone out anyway, the tasty, comforting meal that will follow. The aim here is not to shy away from effort, but to give it a positive aim. By connecting yourself to the future reward, you turn a difficult thing you’ve gone through into a step you’ve chosen to make you stronger. Every outdoor session like this makes your mindset far stronger than going out in the sun.

What you’re building now is for you

Find your “why”, get playful during a monotonous session and think about the reward when you’re toughing it out. These are three simple tricks that don’t need any equipment, just a bit of focus.

The greatest benefit of these tips won’t necessarily be the time you achieve in May, but the smile on your face when you get back from going out in the middle of November. When you start your spring race, you won’t just be drawing on the hundreds of kilometres your legs have covered. You’ll also be drawing on the knowledge that you’ve forged a key ally during the most demanding months: your own mindset.