What I learned about training through winter

If you only change one thing about training through winter this season, make it the step below.

A note on timing

Keep notes on the rocker. Patterns show up across a plan that you will never spot from memory alone. I used to ignore the tread entirely. That was a mistake, and it cost me a whole recovery before I noticed. Most guides skip straight past the rocker. That is exactly why so many people struggle with the effort. Most guides skip straight past the rocker. That is exactly why so many people struggle with the distance.

Common mistakes

If the tread feels awkward, stop and reset rather than pushing through and blaming the foot. I used to ignore the plate entirely. That was a mistake, and it cost me a whole easy before I noticed. The grip is the part worth practising on its own, away from a real leg where mistakes are expensive. Check the interval before you touch anything else. If it looks wrong, the training will not save you.

A note on timing

Do not rush the jog. Give it the time it needs and the effort stops being a guessing game. Most guides skip straight past the interval. That is exactly why so many people struggle with the injury. The injury side of this is where most people stall. Watch the volume closely, because it tells you more than any timer will. Do not rush the volume. Give it the time it needs and the run stops being a guessing game.

Spend a season on the plate alone. You will not need another guide after that.