Cycling tips for the Christmas season

The holidays disrupt the routine of the cyclist, affecting their training and diet, as well as forcing them to fulfill a series of social commitments that are not the most suitable for an athlete who intends to take care of all the details of their preparation. We leave you some tips to survive these dates in the best possible way.

Don't let Christmas ruin your preparation

The arrival of Christmas is a drama for many cyclists who think that in a few weeks all the training they have been doing in the preseason will be wasted. Not to mention those who compete in cyclocross who have to fit the holidays at the peak of their racing season. In any case, with a little bit of common sense, we will be able to find that difficult balance between enjoying these holidays with family and friends and, at the same time, preventing our preparation from suffering.

Prepare a plan, but be flexible

Nothing like having a plan to stick to to force us to fulfill our cycling obligations. Obviously, if we have a structured training we already have it and we know what we have to train during these days and our coach will have taken care of consulting us to fit the work that touches.

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If we self-train, it is necessary that we make a thorough planning of the Christmas dates, taking into account that after one of those family dinners or, even more, after the dinners with friends that you know when they start but not when they end it will probably be impossible to carry out a demanding training the next day.

It is also essential that you assume that during these days unforeseen events may arise that force us to change our plans. Try to have a plan B. if for example the night has gotten out of hand and we are not able to go out to pedal in the morning, you can have prepared an alternative work on the roller to do when you become a person again.

Set goals for Christmas

Sometimes, during these days, between the typical winter weather and the extra activity that the different Christmas commitments force us to do, it is very uphill to maintain the motivation to fulfill the training on a day-to-day basis.

It can be very useful to take advantage of fitting in some challenge to fulfill such as doing some special route or something as simple as completing the Rapha Festive 500 which by itself already ensures us a lot of hours on the bike during the Christmas week to new year.

Change time for intensity

One of the main problems during Christmas is that, between our usual chores and the commitments that haunt us, we have much less time to dedicate to the bike. To solve it without the training load being affected, it is a good trick to give less prominence to long-duration resistance training.

Instead, we can schedule shorter interval sessions that allow us to spend less time on the bike but that, however, continue to contribute to our preparation. This type of training also has the advantage that it gives us more flexibility when it comes to facing it. You don't have to go out early in the morning but if, for example, it dawns raining and then it clears up, we can take advantage of doing it later.

Watch your diet

Excesses at the table are the Achilles heel of many cyclists during these dates. In this article we delve into what you should keep in mind to avoid gaining excessive weight during Christmas.

We remind you that following a training plan does not have to be at odds with enjoying the holidays, none of us are professionals at this. Falling into excesses on specific dates will not end our preparation. Enjoy these specific appointments but have a head the rest of the days to not fall into the temptations that usually appear before us in the form of nougat, marzipan, polvorones…

The consumption of alcohol is especially important. Remember that alcoholic beverages provide many of the so-called "empty calories" as they do not contain nutrients. An excessive caloric intake that will eventually translate into weight gain as we will not be able to spend them. Having a few glasses of wine during dinners or toasting with cava is not a problem but if every day we meet friends to throw a few beers the scale will remind us.