Posted by Annika Landis on Dec 19th 2024
Balancing Training During the Holidays
The holidays can be a great time to get in some high quality or higher volume training. With time off from work, and (hopefully) some good early season snow, we can really focus on having some fun and some good productive suffering (!) on our skis. At the same time, one of the hardest things to balance during the holiday season is spending time with family, friends and also getting in the necessary training. For the junior or senior athletes, the holiday period is an important block of training for US Nationals, and it is important to feel good going into these races that could earn you World Cup or other international race starts. For masters or for recreational skiers, it might be the most time you have to dedicate to training as a continuous block. It can be stressful to try to fit everything into a week or two, even if you are just trying to maintain a regular training schedule and not trying to peak for a championship race.
Here are a few tips that I have found helpful for me in the past, whether I am training for Nationals, or putting in my last volume block before marathon season starts:
Decide on a priority for each day: Most of us are only home for a week or two during the holidays and it can feel difficult to fit in training, family & friends, and other holiday activities into such a short period. I find it helpful to plan ahead and designate certain priorities for certain days. For example, I will pick days where family activities take precedent over training and my full focus is on enjoying that time. Alternatively, there might be a two-day block where my priority is on completing a solid intensity session, strength and a long ski. I like to be flexible and not get tethered to an immutable plan, but by choosing a focus each day, I can better manage my energy and be fully present in what I am doing, rather than feeling overwhelmed.
(Out for a ski to find the family Christmas tree - I am cutting down the stump so that when the snow melts, there isn’t an ugly half tree sticking up).
Combine Training with Family: Are there any training days that you can include your family in? For me, this means heading up into the mountains for a backcountry ski with my dad, or getting the whole family out on the nordic trails for a quick rip. Sometimes I will double pole while everyone else skates. These activities are great for an easy distance or recovery day where the goal is just moving your body. You can even make this work for an OD, if you say “how about you guys get a hot lunch at the lodge while I ski for another hour?” The answer to that is rarely no when there are fresh cookies and hot soup is involved.
(Out for an easy ski on the Harriman Trail in Sun Valley with my parents and Teva, the dog).
IT’S OK TO EAT: I think most of us as athletes are conscious of what we eat on a day to day basis, and the holiday period, with the irresistible and plentiful desserts, rich meals, wine, cheese etc.. often elicits feelings of guilt, anxiety, or self consciousness. It’s no secret that Nordic skiing as a sport struggles with disordered eating, and the holidays can be a really difficult time, even for people who don’t normally struggle with their eating. Since holiday foods tend to be richer and more indulgent than everyday foods, even a small amount can feel like too much or overeating.
Everyone is different when it comes to managing body image, nutrition and eating habits, but for me, it is helpful to think about meals in roughly two categories; (1) nutrition, (2) everything else. I like to keep my eating schedule as close to my ‘normal’ as possible, which means eating a full breakfast, preparing a protein + carb rich snack for after a ski, having a filling snack available for the afternoon, and eating a balanced dinner. I have a massive sweet tooth, I love treats, and I get a lot of joy from eating them. If I am proactive about making sure I am getting the nutrients I need to fuel my training, I can intuitively enjoy that ‘everything else’ category (treats!), without feeling guilty, under fueled, or having a massive tummy ache. I like to start with the basic foods that I know make me feel good, and with that as my daily baseline, I usually end the day feeling full and nourished.
A few things I remind myself when I am struggling mentally: If I eat well (and that can be different for everybody!) the majority of the year, then a week or two of holiday treats will not derail my nutrition plan. Eat intuitively whatever feels right and joyful to you in the moment and please try not to be too hard on yourself. Give yourself permission to enjoy the foods you like and want in the moment, and remember that you don’t have to ‘earn’ your food; ever.
The holidays are also an opportunity to be a good role model around food for other athletes (or non athletes!) in your family, or friend group. Try to avoid comments about weight, size or portions related to food and instead focus on the traditions, festiveness and love that accompany many holiday meals. It is ok to seek extra support, and to take care of yourself the way you need to feel mentally and physically good during this period.
Here are a few resources if you need extra support this holiday season, or generally.
Last but Not Least, Don’t Stress: There is no perfect recipe for success when it comes to training effectively during the holiday season. For the most part, if you make a good plan with and execute key workouts, you will be just fine. Some of the best results I ever had came after what I thought was an “unideal” training block, with very little skiing, or way too much skiing. The months of dedicated training (plus the years before that) should be enough to cancel out a week of “less ideal” training.
A good thing to remember is that skiing is important, but not so much that it needs to dominate every moment. Finding the right balance and being flexible can help relieve the stress of trying to do everything all at once. The holidays are meant to be enjoyed!
Happy is fast!
