Holidays are a weirdly stressful thing for many serious athletes. I love the time off work, and traveling and seeing family but I always feel like I am throwing my workout and diet plan way off track. I am limited to running and the odd swim workouts and I end up eating poorly because we tend to eat out more often. So how are triathletes supposed to handle this break from the routine?
Typically vacation means relaxing, catching up on sleep and having fun with family, and we should do the same. Rest should be an integrated and critical part to any athlete's training plan, and variety is refreshing. No significant impact is seen in muscular strength or VO2 max for approximately a week, so while many triathletes feel guilty for missing a workout, a workout here and a workout there will not be the end of your race.
Tips to surviving the holiday (as far as training goes anyway):
- Relax! If you stress about training the whole holiday you will miss out on all the benefits of recovery.
- Plan ahead, if you're traveling you'll likely be limited to running and a few swims so map out a few routes and find a lap pool near by. If there is no lap pool, a swimming leash is a viable alternative.
- Workout in the morning. Family and friends will likely not be planning any early morning activities so it's a great way to avoid conflicts between working out and family activities. It also will leave you refreshed and awake for the rest of the day and you will not be worried about completing a workout later.
- Sign up for a turkey trot! Most towns have a 5k/10k race on thanksgiving day and it can give you a small goal for the week and justify at least some of the turkey dinner face stuffing. This also can be a family activity with some people running and others walking.
- When you do eat out try to order a healthy meal, but not if its in lieu of something on the menu you actually really want. Healthy eating is important, but if you let it control your life to the point you don't enjoy your meals you won't be able to keep it up. Sometimes cheat days are ok.
- If you miss a day working out, don't stress about it! You will survive and live to fight another day.
Now go forth and enjoy your vacation!
Recipe of the week: Leftover Turkey Salad
A great way to use thanksgiving day leftovers and by substituting Greek yogurt where mayo would typically be used increases the amount of protein and decreases the saturated fats. The yogurt is a bit tart, so go crazy with the grapes if you want!
What you'll need:
- 3 1/2 cups diced turkey
- 1 6oz plain greek yogurt
- A handful of dried cranberries (to taste)
- A handful of halved grapes (to taste)
- 1 cup diced celery
- Pepper to taste
Toss it all in a bowl and mix it together. Really complicated I know, but you've this.
Delicious sandwich filling for the upcoming week!
Thanksgiving 5k/10k!
Races, even small, local and unsanctioned races can bring out your competitive side. That's the side that arguably makes us awful people, but also better at sports! (I think I just realized why my girlfriend didn't want to do a relay race with me...)
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