A Cyclists Guide | How to Train and Eat Well During the Holiday Season

In this article, we will share some tips and advice from professional cyclists and coaches on how to train and eat well during the holiday season, which is clearly a time of joy, celebration and relaxation? In our last article we looked at planning the ultimate off season training plan, you can read that here and this would have included a plan to balance your training and nutrition goals with the festive spirit and the social obligations.

How can you stay fit and strong without sacrificing your enjoyment and well-being? Read on to find out.

Holiday Season Training Tips

Lets first look at the training plan. Training during the holiday season can be tricky, especially if you have a busy schedule, travel plans, or unfavourable weather conditions. But that doesn’t mean you have to stop riding or lose your fitness. Here are some tips on how to maintain or even improve your cycling performance during the holiday season:

• Do one interval workout per week. Interval workouts are short, intense and effective. They can help you maintain your fitness and avoid detraining, even if you have limited time or access to your bike. You can do them indoors or outdoors, depending on your preference and availability. Here are two examples of interval workouts that you can try:
• Steady State: This workout consists of two 20-minute intervals at 88-94% of your FTP (Functional Threshold Power), with 10 minutes of easy spinning in between. It is designed to improve your aerobic endurance and your ability to sustain a high power output for a long time.
• Threshold Ladders: This workout consists of three sets of intervals that increase in duration and intensity, with short recoveries in between. The first set is 3 minutes at 95-99% of your FTP, followed by 3 minutes of recovery. The second set is 6 minutes at 95-99% of your FTP, followed by 6 minutes of recovery. The third set is 12 minutes at 95-99% of your FTP, followed by 12 minutes of recovery. This workout is designed to improve your lactate threshold and your ability to tolerate and clear lactate from your muscles.
• Do one or two strength training sessions per week. Strength training is not only beneficial for your overall health and well-being, but also for your cycling performance. It can help you maintain or increase your muscle mass and power, prevent injuries and improve your efficiency and economy on the bike. You can do strength training at home or at the gym, using your body weight, dumbbells, kettlebells, resistance bands, or other equipment. Here are some articles on the benefits and exercises for strength training for cyclists; https://www.trainerroad.com/blog/strength-training-basics-for-cyclists/; https://www.teamefcoaching.com/blog/why-every-cyclist-should-do-strength-training/
• Do at least one long endurance ride per week. Endurance rides are long, steady and moderate. They can help you improve your aerobic conditioning and your fat oxidation, which are essential for long-distance cycling events. They can also help you enjoy the scenery, clear your mind and have fun on your bike. You can do endurance rides outdoors or indoors, depending on your preference and availability. 
• Do a 5- to 7-day endurance block between Christmas and New Years. If you have some extra time and motivation during the holiday season, you can take advantage of it by doing a mini-training camp. You can do a series of consecutive endurance rides, ranging from 2 to 5 hours each, with minimal intensity and recovery. This can help you boost your aerobic capacity and your endurance, as well as prepare you for the next phase of your training plan.

Holiday Season Nutrition Advice

Nutrition during the holiday season can be challenging, especially if you are surrounded by delicious but food and drink that you would normally deem ‘unhealthy’. But that doesn’t mean you have to starve yourself or deprive yourself of your favourite treats. Here are some tips on how to eat well and enjoy the holiday season:

• Socialise, don’t just eat. The holiday season is a time to connect with your family and friends, not just to fill your stomach. When you attend a party or an event, focus on the people and the conversation, not on the food and the drinks. You can still have some snacks and beverages, but don’t make them the main attraction. You can also try to eat something healthy and nutritious before you go, so you don’t arrive hungry and overeat.
• Seek nutritious food options. The holiday season is also a time to try new and different food and drinks, not just to stick to your usual diet. When you are faced with a buffet or a menu, look for the healthy food options that appeal to you. You can still have some indulgences, but balance them with some fruits, vegetables, lean proteins and whole grains. You can also try to limit your portion sizes and avoid going back for seconds.
• Stay sober, or drink moderately. The holiday season is a time to celebrate and have fun, not to get drunk and regret it. When you drink alcohol, you not only consume empty calories, but also impair your judgment, your hydration and your recovery. You can still have some drinks, but limit them to one or two per occasion and alternate them with water or other non-alcoholic beverages. You can also try to avoid drinking on an empty stomach and choose low-calorie or low-alcohol drinks.
• Arrange your plate wisely. The holiday season is a time to enjoy and savour your food and drinks, not to stuff yourself and feel guilty. When you serve yourself a plate, arrange it wisely. Fill half of your plate with fruits and vegetables, a quarter with lean protein and a quarter with whole grains or starches. You can also add some healthy fats, such as nuts, seeds, avocado, or olive oil. You can still have some dessert, but limit it to a small piece or a bite.
• Avoid the common pitfalls. The holiday season is a time to be mindful and aware of your food and drink choices, not to be careless and impulsive. Here are some common pitfalls that can lead to weight gain and poor performance and how to avoid them: 
  1. Skipping meals: Skipping meals can make you hungry, cranky and prone to overeating later. Instead, try to eat regular meals and snacks throughout the day and don’t skip breakfast.
  2. Stressing out: Stressing out can make you crave comfort food, possibly over eat and disrupt your sleep. Instead, try to relax, meditate, or do some yoga or breathing exercises.
  3. Staying up late: Staying up late can make you tired, hungry and less motivated to exercise. Instead, try to get enough sleep, at least 7 to 9 hours per night and follow a consistent bedtime routine.
  4. Taking or keeping leftover sweets: Try not to take or keep leftover sweets from the party or gathering, this can lead you to eat more than you need and tempt you to snack on them throughout the day. Instead, try to share, donate, or discard the leftover sweets, or keep them out of your sight and reach until the next ride!

Holiday Season Mistakes to Avoid

The holiday season is a time to be flexible and adaptable, not to be rigid and unrealistic. Here are some mistakes that you should avoid during the holiday season and how to overcome them:

• Setting unrealistic goals: Setting unrealistic goals can make you frustrated, disappointed and demotivated. Instead, try to set realistic and specific goals that are aligned with your current fitness level, your available time and your personal preferences. For example, instead of saying “I will lose 10 pounds by January”, say “I will do three workouts per week and eat one salad per day until January”.
• Following a strict diet: Following a strict diet can make you miserable, deprived and rebellious. Instead, try to follow a balanced and flexible diet that allows you to enjoy your favourite foods and drinks in moderation and to adjust your intake according to your activity level and your hunger cues. For example, instead of saying “I will never eat cake again”, say “I will eat cake only on special occasions and in small portions”.
• Neglecting recovery: Neglecting recovery can make you sore, injured and over trained. Instead, try to prioritise recovery with dedicated rest days, recovery rides and practices that enhance your time spent off the bike. For example, instead of saying “I will ride every day no matter what”, say “I will ride four times per week and take one rest day and two recovery days”.
• Comparing yourself to others: Comparing yourself to others can make you insecure, envious and unhappy. Instead, try to compare yourself to yourself and to appreciate your own progress and achievements. For example, instead of saying “I wish I was as fast as him/her”, say “I am proud of how much faster I have become”.
• Forgetting to have fun: Forgetting to have fun can make you bored, burned out and resentful. Instead, try to have fun with your training and nutrition and to enjoy the holiday season with your family and friends. For example, instead of saying “I have to do this workout or eat this food”, say “I want to do this workout or eat this food”.

We hope that this article has given you some useful tips and advice on how to train and eat well during the holiday season. Remember, the holiday season is not a time to stress over your training and nutrition, but a time to enjoy them and to celebrate your achievements. We wish you a happy and healthy holiday season and a successful cycling year ahead! 🚴‍♂️🎄🎁

If you want to learn more about Port Velo and ways in which you can join us on one of our bike tours, check out our website here, where we offer a variety of cycling tours where we fuss over the details whilst you just ride. Not only are the tours fun but they are also designed to test yourself and put into action all the cycling, training and nutrition plans. You can also sign up for our newsletter, where we send you weekly tips, updates and offers.

Thank you for reading this article and we hope you found it helpful. If you have any questions, comments, or feedback, please feel free to leave them below. We would love to hear from you and to help you with your cycling journey. Keep on exploring! 😊