How to Maintain Your Cycling Fitness Over the Holidays

As a dedicated cyclist who thoroughly enjoys the holiday season’s festivities, I can relate to the struggle of balancing indulgence with maintaining cycling fitness. Like many, I’ve experienced the all-too-familiar scenario of overindulging in delicious holiday treats, festive drinks, and merriment, only to find myself a few pounds heavier and a bit sluggish come January. However, over the years, I’ve learned valuable lessons and developed strategies to mitigate the impact of holiday indulgence on my cycling performance. Here are some thoughtful insights on how to maintain your cycling fitness over the holidays:

1. Prioritize Physical Activity: Despite the hustle and bustle of the holiday season, I make it a priority to incorporate physical activity into my daily routine. Whether it’s a brisk morning bike ride, a scenic hike with family and friends, or a festive holiday-themed workout, staying active helps counterbalance the indulgences of the season. Additionally, I embrace opportunities for outdoor activities like ice skating, skiing, or snowshoeing, making the most of the winter weather while staying active and engaged.
2. Set Realistic Goals: Rather than striving for perfection during the holidays, I focus on setting realistic and achievable goals for maintaining my cycling fitness. Instead of aiming to adhere strictly to my training regimen, I aim for consistency and balance. By accepting that some days may involve less structured workouts or deviations from my usual routine, I can approach the holidays with a sense of flexibility and adaptability, allowing for enjoyment without guilt.
3. Practice Self-Compassion: Finally, I remind myself that the holidays are a time for celebration, connection, and joy. While it’s essential to prioritize health and fitness, it’s equally important to practice self-compassion and kindness towards oneself. If I indulge in an extra slice of pie or skip a workout to spend time with loved ones, I choose to focus on the moments of joy and connection rather than dwelling on perceived setbacks. By embracing a balanced approach to health and wellness, I can navigate the holiday season with grace and gratitude, maintaining my cycling fitness while cherishing the memories made along the way.

Here is why the holidays are the ultimate cycling fitness killer. Your fitness as a cyclist is calculated by what is called the power-to-weight ratio. (how much power you can sustain) to weight (how much you weigh). So eating and drinking more and riding less kills your power-to-weight ratio, making riding in January miserable for obvious reasons.

How to Maintain Your Cycling Fitness Over the Holidays: Masters Cyclist Strategic Plan

Navigating the holiday season while maintaining your cycling fitness can be a challenge, but with a strategic approach, you can stay on track toward your goals. As a seasoned cyclist, I’ve developed a comprehensive plan to ensure that the festivities don’t derail my training progress. Here’s how I’m tackling the holiday season head-on:

My Eating Strategy: I’m not going to the holiday party hungry because I’m going to eat a healthy meal before the party whenever possible. If I do need to eat at a holiday party, I will use a small plate at the buffet table. Also, I will not be the guy who closes down the party at the chocolate fountain. I will make an appearance, have a few drinks, and bounce.

My Drinking Strategy: My favorite beer, Sculpin IPA has 240 calories, but spirits only have 100 calories for a 1.5 oz serving. So long, Sculpin, hello vodka rocks.

My Training Strategy: Motivation is always a problem for me during the holidays. “It’s cold,” “I’m hungover,” and “it’s dark” are a few of my excuses. I recently set up an indoor cycling training rig and got TrainerRoad and Zwift accounts. Indoor cycling is just easier this time of year, so I expect my indoor training rig will inspire me to ride more.

Share Your Strategies: I believe in the power of community support when it comes to staying committed to fitness goals. I invite fellow cyclists to share their holiday training tactics and experiences in the comments below. Together, we can inspire and motivate each other to prioritize health and fitness during this festive time of year. Here’s my Training Program on one page. Winter cycling is fun, just make sure you are fully prepared for beautiful sunrises and sunsets with this complete guide from Bike Radar.

Leave a comment and let’s support each other in staying active and healthy throughout the holiday season. Wishing you all a joyful and fit holiday season filled with memorable rides and meaningful celebrations!

John