Training Outside During Winter Be Sure To Fuel Correctly

August 9, 2023

Training Outside During Winter Be Sure To Fuel Correctly

For those who like to train outdoors throughout the winter months, we salute you. From slippery sleet to skin-peeling wind chill, there’s seemingly nothing that can keep you inside. But if you’re brave enough to face the cold, then you need to understand how to properly adjust your fueling for your wintry outdoor pursuits.

Here are some tips for fueling correctly when training outside in the winter:

Eat a high-carb meal before your workout. This will give you the energy you need to stay warm and perform your best.

Fuel yourself regularly during your workout. Aim to eat or drink 100-200 calories every 30-45 minutes.

Choose foods and drinks that are easy to digest and won’t upset your stomach. Good options include gels, chews, bars and sports drinks.

Stay hydrated. Drink plenty of fluids before, during and after your workout.

Warm up properly before your workout. This will help your body temperature rise and prevent you from getting cold.

Cool down properly after your workout. This will help your body temperature return to normal and prevent muscle soreness.

Listen to your body. If you’re feeling cold or tired, take a break or end your workout early.

By following these tips, you can stay warm and fueled while training outside in the winter.

Stuart has competed in triathlons from Sprint to Ironman distance. As a qualified Triathlon Australia, Australian Athletics Run Coach, and a certified Ironman coach, he is aware of the importance of balancing training with lifestyle, thus complementing other important aspects of an athlete’s life (family, work, study commitments, etc.).

Contact Stuart at



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