Set realistic expectations
Holidays are meant to be enjoyed, and it’s okay to indulge a little. A few indulgent meals won’t undo months of hard training. Allow yourself to enjoy festive treats, and remember that consistency over the long term matters. Don’t get tempted by the all-or-nothing mindset.
Eat mindfully
It’s a powerful way to enjoy holiday meals without overdoing it. Savour each bite, focusing on the textures and flavours of your favourite dishes. This practice not only enhances your dining experience but also helps you recognise when you’re full.
How to practice mindful eating:
- Don’t rush, put your fork down between bites often.
- Avoid eating directly from large serving plates.
- Pay attention to hunger cues and stop when satisfied, not stuffed.
Hydration is key
Just like on the bike, hydration makes all the difference, especially when surrounded by salty holiday foods and alcoholic beverages. Dehydration can mimic hunger, leading to unnecessary snacking or overeating.
Hydration tips:
- Start your day with a tall glass of water to set the tone.
- Drink a glass of water before meals.
- Alternate alcoholic drinks with a glass of water.
Stay active
The holiday season doesn’t mean cycling has to take a back seat. Incorporating rides into your schedule is trickier than ever but it pays off. It can help you maintain your routine and fitness and allow you to recharge from the holiday stress. Plan a holiday ride with your friends or family, make it a tradition!
Prioritise protein
Protein is your ally when it comes to holiday feasting. Meals rich in protein are much better at making you feel satisfied and they keep you full for longer. Plus, protein helps maintain muscle mass. Make sure to fill your plate with protein-rich options first, then add your favourite sides to strike a balance.
High-protein holiday foods:
- Turkey and ham
- Roast beef
- Legumes and lentil dishes
- Plant-based options like tofu or tempeh
- Cheese and nuts (moderate protein but also high in fat, don’t go overboard with these)
No need for guilt
Don’t let feelings of guilt overshadow your holiday enjoyment. Stressing over every bite can be more detrimental to your sleep, mood, and overall health than the indulgences themselves. If feelings of guilt still arrive, remind yourself of an important thing: you can trust yourself to return to your routine post-holidays. And that’s what should empower you to make holidays about connection, celebration, and joy.
Surviving the holiday menu as a cyclist isn’t about rigid restrictions. It’s about finding a balance that lets you enjoy the season while staying true to your fitness goals. By setting realistic expectations, eating mindfully, hydrating, and prioritising activity and protein, you can emerge from the holidays feeling refreshed and ready for the season ahead.
