🎄 Chocolates, Foie Gras, Yule Logs… and Maybe a Few Too Many Drinks?

We all know the feeling after the holidays! Don’t worry—it’s perfectly fine to take a breather and enjoy December. But now that January is here, it’s the perfect time to reset and refocus on your fitness goals.

Whether you’re a beginner or an experienced triathlete, this guide will help you ease back into training after the holiday indulgences—without guilt and, most importantly, without injury.

No need to jump straight into a 100 km bike ride or chase a personal record on a 10 km run. Let’s take things step by step to regain your fitness—and maybe even surpass it!

By following these tips, you’ll be ready to turn January into a launchpad for your athletic goals this year! Let’s dive in and make your comeback a success. 🚀

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1. Why Do the Holidays Disrupt Your Fitness Routine?

Let’s face it: December is a unique month. Between family meals, gatherings with friends, kids to look after, and vacations, it’s hard to keep up a consistent training schedule. But why does this affect our fitness so much?

Holiday Indulgences

During the holidays, diets tend to be richer: foie gras, desserts, alcohol… Your body likely loaded up on calories (and sometimes too many). The combination of excess sugar and saturated fats with reduced physical activity can leave you feeling heavy and low on energy.

Late nights also take a toll: staying up late, disrupted sleep schedules, and heavy meals can throw off your circadian rhythm. The result? Accumulated fatigue, slower recovery, and possibly even a drop in motivation.

December often means a “sports break,” intentional or not. Cold weather and shorter days make it tempting to stay cozy under a blanket instead of heading out for a run (let’s admit it, winter mornings in bed are hard to resist).

What Are the Effects on Your Body?

• Loss of cardio and strength: Just two weeks without training can reduce your cardiovascular endurance by up to 10%.
• Weight gain: Nothing dramatic, but holiday indulgences and reduced activity can often lead to 1–2 extra kilos (sometimes more). Luckily, these are usually easy to shed once you resume training.
• Mental fatigue: Between guilt over indulgences and reluctance to restart, the hardest part is often taking the first step.

💡 Tip: Don’t feel guilty! Breaks are a normal part of life. In fact, they’re important—and even recommended—for recharging physically and mentally. The key is to resume training, but do it thoughtfully...

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2. Easing Back In: Don’t Rush!

After a few weeks of reduced or no activity, it’s tempting to jump straight into an intense training routine. Two words: bad idea!

Why Avoid Going All Out?

• Risk of injury: Your body has lost some flexibility, and your muscles aren’t as ready as you think. Overdoing it too soon can lead to aches, pains, or even serious injuries like tendinitis or strains.
• Demotivation: Starting too intensely may leave you feeling discouraged if you struggle or notice your fitness isn’t where it was pre-holidays. This creates unnecessary mental pressure.
• Focus on building a foundation: In triathlon, endurance (zone 2 training) is essential before aiming for high performance.

How to Ease Back Into Training

Here are three scenarios to help you get back on track without overthinking it:

1. If You’re Starting Triathlon for the First Time

Start slowly and follow these two principles:

• Frequency over volume or intensity: It’s better to run three times for 20 minutes each week than once for 60 minutes.
• Gradual progression: Increase training volume by no more than 10% per week. Avoid jumping from 1 hour of training per week to 10 hours, as this greatly increases the risk of injury and fatigue.

2. If You Took a Full Break During the Holidays

If you’ve had a complete two-week break, restart with 50% of your previous training volume. For example, if you trained 10 hours per week before the holidays, aim for 5 hours in your first week back.

Stick to zone 2 training for the first two weeks—no high-intensity sessions. From the third week onward, you can gradually add “quality” sessions. The golden rule is progressivity.

3. If You Maintained Some Activity During the Holidays

If you kept a minimum training volume but skipped a few sessions, avoid intensity during the first week back. Stick to zone 2 training for all sessions and reintroduce specific workouts in the second week.

Tips for Each Discipline:

• Running: Do 20- to 50-minute zone 2 runs (easy pace where you can hold a conversation).
• Cycling: Focus on zone 1/2 rides with an emphasis on pedal technique.
• Swimming: Avoid intensity; include drills like “catch-up” or kicking with a board to regain good form.

Bonus Tip

Incorporate at least one strength training session per week to prevent injuries and boost performance.

💡 Tip: Always finish workouts with energy left in the tank—it keeps you motivated for the next session!

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3. Regaining Motivation: Turn January Into a Launchpad

Tips for Staying Motivated

• Treat yourself to new gear: A fresh pair of shoes or a new gadget can reignite your excitement for training.
• Join a group or club: Training with others is a great way to stay motivated and enjoy the process.
• Set micro-goals: No need to aim for an Ironman right away. Start small, like “run three times a week” or “complete a bike-run brick this weekend.”

The Mental Side of Winter Training

Training in the cold, rain, or wind isn’t easy—but overcoming these challenges will make you more resilient.

Visualize yourself in spring, stronger and faster, ready to crush your races. Visualization is a powerful tool!

💡 Tip: Use apps like Strava to connect with other athletes and share your progress.

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4. Recovery and Nutrition: Keys to a Successful Comeback

Return to a Balanced Diet

• Energizing breakfast: Opt for fiber-rich foods like oatmeal and fruits to start your day.
• Smart snacks: Almonds, plain yogurt, or homemade energy bars to curb hunger.
• Complete meals: Include a protein source (lean meat, tofu), vegetables, and complex carbs at every meal.

Recovery Tips

• Stay hydrated: Drink 1.5–2 liters of water daily, and don’t forget electrolytes during workouts longer than an hour.
• Self-massage: Use a foam roller or massage ball to relax your muscles post-workout.
• Prioritize sleep: Aim for 7–8 hours per night.

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5. Fresh Ideas to Enrich Your Training

• Try new sports: Mix things up by trying a different sport.
• Brick training: Combine cycling and running to reestablish triathlon-specific rhythm.
• Adopt new habits: Incorporate weekly strength training to improve efficiency and prevent injuries.
• Explore new routes: Running or biking on unfamiliar paths can reignite your enjoyment.

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The holidays are behind you, along with any indulgences. No stress! By easing back into training, listening to your body, and setting motivating goals, you’ll make January the start of an amazing athletic year.

So, what are you waiting for? Lace up those running shoes or hop on your bike! 🚀