Winter Training Tips

Train smarter, not just harder. As winter starts to dissolve into spring, we have compiled a list of exclusive training tips from our 776BC athletes to help you #TakeTheLongRoad. Alice McNamara, Rowing World Champion.

1. Train FOR something. Either a major event, or a series of minor ones. Book something in you're excited about, and chip away at preparing for it.
2. Plan sessions with MATES. You can't let them down, and you can't let them let you down.
3. If it's raining, GO for a run. It's good! And the shower after is good too.

Tom Burton, Olympic Sailing Gold Medalist.

1. Be able to adapt your training schedule to be efficient with your training.
2. Make sure your well prepared with the correct attire, and look at the forecast to best dress for the environment.
3. Winter is often a time for a bit of downtime also so I would say. Train smarter not harder. Make the most of the time available.

Haylee Outteridge, Sailing.

1. Get outside and use the harsher elements as a way to challenge not just your body but also your mind.
2. Be diligent in your warm up and stretching to avoid set backs over the winter months.
3. Particularly in the colder seasons, it's important to invest in the right gear to enhance your training and help your body recover properly.

Josh Dunkley-Smith, Two Time Olympic Rowing Silver Medalist.

1. Have a general plan and develop some consistency but don't do huge training loads during an off-season.
2. Winter is a good time to make some physical changes. Get in the gym and try to build strength and technique.
3. Do mental exercise not just physical, if you try to do too much you will be bored and unhappy when the time comes to really get going.

Matt Ryan, World Cup Medallist, Rowing Olympic Silver Medalist - 776BC Master Trainer.

1. Set goals and don't worry how big or small they may seem.
2. Keep sessions short and sharp.
3. Mix up the type of training you do session to session e.g. sprints, steady, erg, bike, run, circuit weights, swim etc.

Nina Curtis, Australian Sailing Team, Olympic Medalist.

1. Invest in some quality clothing. When the weather turns to winter it becomes more important to have gear that is warm but also functional.
2. Spend extra time warming up. Giving your body a slow introduction to movement patterns and having a good stretch will go a long way.
3. Have a backup plan. I like to have a few sessions up my sleeve that I can do on the floor space of my home. This is so when the weather is particularly bad I still get a session in.

Cameron McKenzie-McHard, Rowing Olympic Silver Medalist.

1. Visualise your winning performance on the training track. When they say performing on the ultimate stage is all in your head, this is true. So train your head, get comfortable with mentally creating the pressure, stress, noise and stepping up to perform.
2. Worlds best (or personal best) takes time. Have a plan, write it down and commit to it. Cross off each session, mark it out of 10. Don't try and win on day 1, make sure you win at the end.
3. Have at least two sessions a week you accurately measure your performance. This is like your lie detector test. It's numbers based, not about how you 'feel' (although you should also record this). track this on a chart, it will tell you a very simple story.