Stay Strong and Merry: Train During the Holidays (But Take It Easy!)

Triathlete Andrew Nevills enjoys a sunrise run in December in Hamilton, Ontario. Photo: Kevin Mackinnon

Back in the dark ages when I was a freshman runner at university, I remember catching up with one of the star hockey players from my high school. He commented on how I never seemed to stop running – that I stayed in shape all year long – a very different approach to his summers off playing golf before getting back into shape for his long fall, winter and spring of competing.

“You can’t ever let yourself get too much out of shape,” I remember telling him.

Four of five years later, during my years as a pro triathlete, I routinely travelled home for the Christmas holiday with my rollers and bike in the back of the car to ensure I could maintain some bike fitness while I was away.

Looking back, I think hauling the bike and rollers along was probably a bit of overkill, but I do still maintain that it’s important to maintain a bit of fitness through the holidays. As a coach I encourage my athletes to make sure they’re getting a break from their regular routine during this time off. The main goal for this time is to relax and enjoy some time with family and friends. The secondary goal is to do just enough training so they can come back to things in January, ready to start our build into the upcoming season.

In addition to reducing any detraining while you’re taking a break, maintaining some fitness while you’re on holiday will also make it easier to get back into your regular training routine in January and mitigate any holiday indulgences you absolutely should be enjoying during the break.

So what are the keys to “staying strong and merry” through the holidays? Here are a few things to think of:

Keep it Fun

This is not the time to be grinding your way through long, boring efforts. This morning, at our group running workout, the roads were slick with ice and sleet was coming down. We shortened up the set, did a few sets of stairs and a circuit, and escaped inside for coffee. Mission accomplished, as far as I’m concerned – we got some stuff done, but made sure it didn’t feel like a slog. Shortening up the sets at this time of year is an important component of our holiday training – as noted below.

Keep it Short and Simple

The goal now should be to emphasize quality over quantity. Get out for some workouts, but keep them shorter so you can maximize time either kicking back and relaxing and/or spending time with family. Shorter intense sessions don’t just maximize your time socializing and resting – upping the intensity is a more efficient way to maintain your fitness. You’ll get a lot more out of a steady-paced 30-min run or 40-minute trainer session than you will with a longer, slower effort. Same goes for the pool. There’s nothing wrong with some quick 1,000- and 1,500-m sets during this time. Throw in a few fast intervals and some steady-state efforts sandwiched in between a short warm up and warm down (build through your initial harder sets) and you can have a fun, quick session that will help you bounce back to some longer stuff in January.

Explore!

Triathlete and adventure racer Daniel Poirier (also one of the founders of the CanadaMan Xtri) ski-mountaineering in Orford, Quebec. Photo: Kevin Mackinnon

Try and test out some new running areas, or even ditch a full-fledged run and substitute a brisk hike – especially if that can be done with family and/or friends. Weather and conditions permitting, I love to include at least two hilly hikes during the holidays, and it’s usually not hard to convince others to join me as we explore some new areas.

For those who live in places with lots of snow, snowshoeing, cross country skiing or ski-mountaineering are great ways to both explore and get a great workout done.

Throw Away the Structure

This is a great time to ditch your watch for a bit and just enjoy some runs based on your own feel. While some athletes I coach really want me to structure some training while they are on holiday, when I can, I encourage people to take a week or two of doing “what they want, when they want.”

I just ask them to ensure they get a few aerobic activities done during the week. This is a great time to throw away the training log and take a break from the structure of your normal training routine.

“Do enough so that your first workout back in January doesn’t leave you hurting for a few days,” I say.

Keep Up Some Strength Training

The Mackatak training group gets a circuit done. Photo: Kevin Mackinnon

I’m a big proponent of circuit training using lots of your own bodyweight activities at any time, so this isn’t a hard thing to maintain while you’re away. Bringing along some stretch chords or bands can help, but those aren’t absolutely necessary. A couple of 10 to 15 minute sessions a week will do wonders for maintaining a bit of strength while helping reduce issues from any muscle imbalances.

Recover and Rest

Remember, this is a time to have a break so you can return to training invigorated and ready to go. I struggle to get many of the athletes I coach to take a day off every week. During the holidays I insist that there are at least two days (and ideally three!) off each week. Give your body a chance to recover and relax. Done right, a holiday with just enough activity will put you in a better position to really build into your training in early January. Work too hard over this time frame and you might find yourself struggling a month or two into your build.

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