As the holiday season approaches, our calendars fill with festive gatherings, family traditions, and delicious feasts. It’s a time for joy and celebration, but for triathletes, it can also be a challenge to maintain a consistent training schedule. Balancing fitness goals with holiday festivities may seem daunting, but with a little planning and creativity, you can navigate the holiday season while keeping your triathlon training on track.

1. Plan Your Schedule

Before the holiday season is in full swing, create a training schedule that accommodates your commitments. Consider your triathlon goals and make a plan that allows you to maintain your fitness level while enjoying the holidays.

2. Embrace the Festive Workouts

Turn holiday activities into workouts. Take family walks or runs, go ice skating, or participate in a charity run or ride. These activities keep you active while making the most of the holiday spirit.

3. Early Morning Workouts

The mornings are often the most peaceful time during the holidays. Set your alarm a little earlier for a brisk swim, bike ride, or run. This way, you get your training done before the day’s festivities begin.

4. Stay Flexible

Sometimes, plans don’t work out as expected. Don’t stress about missed workouts. Flexibility is key during the holidays. Adjust your schedule and stay consistent when you can.

5. Maintain Healthy Eating Habits

It’s easy to overindulge during the holidays, but strive to maintain a balanced diet. Enjoy festive treats in moderation, and ensure your nutrition supports your training goals.

6. Virtual Workouts

If you can’t make it to the gym or your usual training spot, consider virtual workouts. Many fitness apps and online training programs offer at-home workouts you can do anywhere.

7. Set Realistic Goals

Recognize that your training may not be as intense during the holidays. Adjust your expectations and set realistic goals for this period.

8. Social Support

Share your training goals with friends and family. Their support can help you stay accountable and motivated.

9. Rest and Recovery

Remember that rest is essential. The holidays can be a hectic time, so take breaks to recharge and allow your body to recover.

10. Make the Most of Downtime

Use downtime during the holidays to focus on mental aspects of your training. Visualization, meditation, and goal setting can all be done during quiet moments.

11. Give Yourself Grace

Lastly, be kind to yourself. The holidays are a time for enjoyment and togetherness. If your training isn’t as rigorous as usual, it’s okay. What matters is finding a balance that works for you.

Triathlon training during the holidays is all about adaptability and finding creative ways to stay active while embracing the festive spirit. With a well-planned approach, you can maintain your fitness and celebrate the season with joy and enthusiasm. The holidays don’t have to be a roadblock to your triathlon goals – they can be a part of your journey.

As the temperatures drop and the days grow shorter, many triathletes find themselves facing the challenge of transitioning from their warm-weather training routines to winter running season. While the cold weather might deter some athletes, winter running offers unique benefits and can be a great way to maintain and even improve your fitness. In this blog post, we’ll explore some essential tips and strategies to help you smoothly transition into winter running season and keep your training on track.

1. Embrace the Gear

One of the first steps to conquer winter running is investing in the right gear. Consider the following essentials:

• Insulated Running Apparel: Dress in layers to trap heat and wick moisture away from your body. Look for moisture-wicking, thermal fabrics.
• Running Tights: Thermal running tights will keep your legs warm, and some even come with windproof panels for added protection.
• Gloves and Headgear: Protect your extremities with thermal gloves and a hat or headband to prevent heat loss.
• Reflective Gear: With shorter daylight hours, it’s essential to wear reflective clothing or accessories to stay visible to traffic.
• Running Shoes: Consider a winter-specific pair with more grip for icy conditions.

2. Warm-Up Properly

Cold muscles are more prone to injury, so it’s crucial to dedicate more time to warming up during winter running. Start your run with dynamic warm-up exercises, such as leg swings, high knees, and butt kicks, to increase blood flow and loosen up your muscles. Aim for at least 5-10 minutes of warm-up before hitting your stride.

3. Adjust Your Running Technique

Winter conditions can be challenging, so adapt your running technique accordingly:

• Shorten Your Stride: Take shorter strides to maintain better balance and reduce the risk of slipping on icy or snowy surfaces.
• Increase Cadence: A higher cadence can help you stay stable and reduce the risk of falling.
• Mind Your Footing: Pay close attention to your footing and choose safer routes. Avoid areas with black ice or excessive snow accumulation.

4. Hydration and Nutrition

Even in the cold, it’s essential to stay hydrated and nourished. You may not feel as thirsty as you do in the heat, but your body still needs fluids. Hydration packs with insulated tubes can help prevent freezing. Additionally, consider carrying energy gels or chews to maintain your energy levels during long winter runs.

5. Be Flexible with Your Schedule

Winter weather can be unpredictable, so it’s essential to be flexible with your training schedule. Have a backup plan for indoor workouts or cross-training activities like swimming or cycling when the weather is too harsh. This flexibility will help you stay consistent with your training without risking your safety.

6. Embrace the Benefits

Winter running season offers unique advantages. The cooler temperatures can improve your endurance, and running in the snow or on uneven terrain can strengthen stabilizing muscles and improve balance. Plus, there’s a serene beauty in running through a winter wonderland that can be incredibly rewarding.

Transitioning into winter running season might seem challenging, but with the right gear, mindset, and preparation, you can continue to make progress and enjoy your training. Embrace the opportunity to experience running in a different setting and build your mental toughness. Stay safe, stay warm, and keep pushing toward your triathlon goals, no matter what the season brings!

Bike Buying 101: Essential Advice for Selecting the Right Bicycle

Are you a bike rider or a triathlete looking to find the perfect road or triathlon bike? Choosing the right bicycle can be an overwhelming task, especially with so many options available in the market. But fear not! In this blog post, we will provide you with essential advice to help you select the ideal bike that suits your needs and preferences. So, let’s dive in!

1. Determine Your Riding Style and Goals

Before embarking on your bike-buying journey, it’s crucial to understand your riding style and goals. Are you planning to ride long distances on paved roads or participate in triathlons? Knowing your purpose will guide you toward the right type of bike.

If you’re more inclined towards triathlons, a triathlon bike is tailored for aerodynamics, allowing you to maximize your performance during races. If you are looking to be a little more versatile, a road bike would be the perfect fit. Read more about the differences between the two.

There is no bike that does it all. Prioritize what is most important to you.

2. Consider Your Budget

Your budget plays a significant role in determining the range of bikes available to you. While it’s tempting to splurge on the latest and greatest models, it’s important to find a bike that fits within your financial means. It’s also good to check with the shop to see if they have access to any closeouts or last year’s model.

Pay attention to the frame material and bike’s components, including the drivetrain, brakes, and wheels. Quality components can significantly affect your bike’s performance and durability. Aim for a balance between performance and budget, prioritizing essential components like shifting and braking mechanisms.

3. Get Properly Fitted

One of the most critical aspects of selecting the right bike is ensuring a proper fit. A bike that doesn’t fit you well can lead to discomfort, inefficient pedaling, and even injuries.

To avoid these issues, visit a reputable bike shop where professionals can assess your body measurements and recommend the appropriate frame size, saddle height, and handlebar position. A comfortable bike will enhance your riding experience and allow you to perform at your best.

4. Test Ride Multiple Bikes

Once you have narrowed down your options, it’s time to hit the road! Take advantage of test rides offered by bike shops to get a feel for different models. Pay attention to how the bike handles, its responsiveness, and overall comfort. Testing multiple bikes will give you a better understanding of what features and characteristics you prefer, helping you make an informed decision.

5. Research & Maintenance

Do your research different brands and factor in the availability of maintenance services and support from the manufacturer or retailer. A reliable after-sales service can make a world of difference when it comes to keeping your bike in peak condition.

Having a place that you trust to get work done on your bike is great to have when you have races on your calendar.

6. Talk with the Staff

Buying from a shop is the start of a relationship. They are giving you their time and expertise, not just at the time of purchase but for years to come. Don’t hesitate to converse with the store employees; they’re there to assist you.  Often, they’re just enthusiastic about discussing bikes and eager to impart their expertise.

Building a rapport with them is beneficial. This connection will be valuable when you return for purchases or bike maintenance in the future.

With all of these tips in mind, we highly recommend our partner shop, Bicycle House as a wonderful place to go shopping for the perfect bike, get repairs done, or a personalized bike fit.  Owner James Balentine Owner and Service Manager, James Balentine, for the last three decades, has helped open, manage, and oversee operations at renowned shops throughout Texas. In 2004, James started as a team mechanic for the US National Triathlon team, having now worked over 25 World Championships and is the US Paralympic Triathlon Mechanic- supporting the TeamUSA at both the Rio and Tokyo Paralympics.

Selecting the right bicycle is a crucial step in enhancing your biking or triathlon experience. By determining your riding style and goals, considering your budget, getting properly fitted, test riding multiple bikes, and conducting thorough research, you’ll be well on your way to finding the perfect road or triathlon bike. So, gear up, hop on your new ride, and enjoy the thrill of cycling like never before!

Q/A Section:

Q: What type of bike should I choose if I’m interested in participating in triathlons?

A: If you’re into triathlons, a triathlon bike would be the ideal choice. These bikes are designed for maximum aerodynamics, allowing you to excel during races. But if you plan on doing other activities road bikes are also a great option.

Q: How important is getting a proper bike fit?

A: Getting a proper bike fit is crucial as it ensures comfort, and efficient pedaling, and prevents potential injuries. Visit a reputable bike shop where professionals can assess your measurements and recommend the right bike size and adjustments.

Q: Is it necessary to test-ride multiple bikes before making a purchase?

A: Unless you have a Cinderella moment, test-riding multiple bikes is highly recommended. It allows you to experience different models firsthand and helps you identify the features and characteristics that suit your preferences.