How to cycle on holiday: 23 easy tips to stay active & enjoy yourself

It's the most wonderful time of the year – but also the hardest for sticking to a training plan. The holidays. The busyness, the preparation, time spent with family, work parties, and holiday trips or even summer vacation – they are wonderful times. Still, it can be challenging to maintain cycling fitness on holiday.

Then there's the food. Of course, there will be fancy meals, extra takeout, desserts and drinks that can derail our nutrition plans and weight-loss goals.

Rather than letting your workouts be one more thing to stress you out, here are some holiday cycling tips for how to stay active on the bike and hang on to your fitness over holidays and travel days while still having fun.

1. Tradition, not training plan

We revel in our holiday traditions, so why not create a new one? If you have a low-traffic neighbourhood, consider saddling up with your family for a Christmas-light ride. Load your bike bottles with hot chocolate, bundle up, put on your bike lights, and ride around taking in the local Christmas lights and sights.

2. Fun over fitness

Find a fun event to inspire you! Strava is a great place to search for local events to light up your fancy and keep on cycling during holiday. For example, The Instigators offer an "Ugly Sweater Ride" each December. This go-at-your-own-pace ride is a fun event in the Philadelphia area where cyclists suit up in their favourite ugly sweaters and meet for a coffee stop halfway through.

KlineRentnRide in Pennsylvania offers a family-friendly, guided Santa ride, with e-bike rental included in the cost. You can find more of these cycling gems during vacation trips or summer breaks, too.

3. Find hidden kilometres by commuting

When your schedule is jam-packed, find some hidden kilometres by using your bike for running errands or commuting to work. They add up! Ride to the baker, post office or your friends' house. Maybe rent a bike while traveling to do some lighthearted sightseeing. Park off the beaten path and bring along a folding bike to ride the last few miles to your destination. These may not look like “training,” but they’re a fun way to keep your body moving and make it easier to get back into a training plan after the holidays.

4. Ride for others

Use your ride time to do something kind! The Montclair Bikery in New Jersey organizes a fun, relaxed group ride around Thanksgiving. Cyclists can buy a turkey and deliver it to a food pantry by bike (or via the group van if they don't have a basket or cargo bike). They get in ride time, enjoy their bikes and the company, and do something positive for the local community.

5. Permission to go easy

Fascat Coaching says intervals aren’t necessary unless you want them! Give yourself permission to go easy and prioritize recovery. Even a 30-minute spin counts, and these short rides on holiday keep the legs turning without derailing family plans.

6. Trade structure for flexibility: Adjust your expectations

Holidays can be unpredictable, so trade those structured training plans for something that's a little more playful and flexible. Maybe a 30-minute “anytime spin” you can drop into a gap in your day. Or consider a short ride before breakfast on holidays or back-to-back short days instead of one long training ride.

You're not abandoning your goals, you're just going to be flexible and do what fits, rather than what's printed on the paper. Keep in mind this is just a short period of the year, and consistency over the course of the year is far more important than what happens during a hectic couple of weeks.

7. Be kind to yourself

There's no sense beating yourself up if you have to pare down your workout schedule or miss a workout entirely due to last-minute plans or gift wrapping. Life happens, even during the holidays, and sometimes our best plans get messed up. Let it go and offer yourself and your family a little bit of grace and humour because it's all going to be worth it in the end.

8. Take a break

There’s no harm in taking time off over a holiday. Even pros rest. If packing your bike for a family trip is too much, step away for a bit. A mental and physical reset can improve your next training block.

That said, there is nothing wrong with taking a couple of weeks off over the holiday vacation. Even the pros take off 2-4 weeks in the off-season. It can be the perfect time for your body to have a reset, especially if you’re already maxed out. If the weight of working out – or bringing a bike on the family vacation – is too much to manage, it’s okay to just take a break. The break can help you be in a better physical and mental position to start your next training block, too.

9. Plan ahead

If you do want to keep riding over the holidays, don't leave it to chance. First, put all the big stuff in your calendar – parties, shopping, meals out, family time. Then, look for gaps and schedule your rides right into those blocks. You might ride early one day and late the next; that's fine. Just make sure each slot is long enough to ride, change, and get to what's next without rushing.

10. Take advantage of indoor training

During a “stay-cation,” I find that pulling up a tried-and-true route on the ROUVY indoor cycling app is much faster than riding outside. You have less preparation, and you can still be near your family in case they need you. You can set your trainer or workout to do target intervals so you're maximizing your time spent on the bike. And you can get more done in a short time on the trainer than outside, where you have to dodge traffic and stop for traffic lights.

11. Make riding a family activity

Some of the most fun I ever had was racing cyclocross alongside my kids. Maybe it wasn't my regular race pace, but it was a great way to enjoy time together as a family while being active. Any movement you make is going to be closer to accomplishing your fitness goals than sitting on the sofa watching "Home Alone 2." Family holiday cycling trips can create bonding experiences and help kids learn to ride better.

12. Family sprints

If it's appropriate and safe, you can work in some sprint intervals while riding with your family. Every 5 to 10 minutes, do a 30-second full-gas sprint. Then soft pedal until your family catches up, ride together for a bit, then do it again. Maybe your family will want to see if they can beat you!

Remember to clearly communicate expectations and ensure everyone is in agreement and having fun. It's a great way for everyone to get a workout in at their individual level while still spending quality time together.

13. Save some energy (not just in the draft)

Your workout leaves you wasted, but then what? Holidays and vacation times might not be the best time to do your hardest training. You need to keep something in the tank for your family and friends, too. No one wants to sleep through that holiday party or be grumpy on the family hike because you went out too hard.

Mitigate your efforts enough that you can still enjoy the rest of the festivities.

14. Take your bike on holiday

Many airlines allow you to fly your bike, and some even do so for free. But you need to follow the rules for your specific airline. You'll probably need to pack your bike into a shipping box or bag. But before you go out shopping for a bike bag, check with your local bike club. Sometimes they will loan them to members for cheap or free.

15. Rent a bike

My friends rented bikes when they visited their family in Florida. This is an excellent option if you don't want to pack your bike onto the plane. But keep in mind that bike availability may be limited, and they may not be able to adjust it to be just like your bike at home. The bikes may be more “industrial” but the extra weight will give you extra training benefits.

Call ahead to the bike shop or bike-share you'll be renting from so you can find it if you need to reserve a bike ahead of time and learn what the options are for bike rentals on holidays.

16. Take advantage of local terrain and activities

Vacationing in the mountains? It's the perfect time to hit some hill climbs. Heading to the beach? Seek out that headwind for a meatier workout. Heading to the countryside? Great, it's a chance to take in some scenic views and enjoy the rolling hills.

Or switch to other family activities in the area, like skiing, kayaking or hiking, for fun family time that gets you out and moving.

17. Set easy, attainable goals

Now might not be the best time to start a brand new training plan. But you can set some realistic goals for the time and energy you do have. Maybe you just want to prioritize your step count, set a goal to ride 4 times a week (even just for fun), or try a new route.

18. Balance your meals

Calorie counting is especially tough this time of year. Instead of stressing over macros, just aim for a more balanced plate. Load up on veggies, fibre and protein, and go a little easy on the high-fat and sugary foods. But don't deprive yourself! It's okay to eat your favourite holiday foods and treats, too.

19. Don't panic over the scale

You step on the scale, and your weight is up a couple kilos since – yesterday? Don't panic! You probably just ate a few more carbs or a bit more salt than usual. Which means your body is holding onto a bit more fluid than usual, too. Once your diet balances out, this water weight will diminish, and you'll go back to your regular weight.

20. Find the hotel fitness centre

If you're traveling, take advantage of the hotel gym, local walking trail, or the Airbnb pool. Go for a swim or a brisk walk and then get on with your day (and your family fun).

21. Take a nap

The holidays are exhausting, so take advantage of your downtime to prioritize recovery rather than workouts. Prepping for vacations and trips, wrapping presents, or juggling a busier-than-usual schedule calls for some extra level of recovery. Think of it as getting ready for a post-holiday training block!

22. Use bodyweight or bands

It's super easy to slip a set of workout bands into your suitcase. You can do banded exercises or bodyweight exercises just about anywhere: your hotel room, by the pool, or even on the beach.

Danny and Al Kavadlo wrote Get Strong, a book on calisthenics for beginners that provides structured workouts and instructions for bodyweight exercises (no equipment needed), using a targeted system of progressive overload for full-body strength.

23. Just make it fun!

Vacations and holidays are the best times to prioritize fun rides over hard training. Get out there and just enjoy the ride, the scenery, the trips to the coffee shop. Enjoy the fitness you spent all year building without the pressure to perform. Don't be a martyr for your training regimen; instead, make it your mission to enjoy the merrymaking! Keep it fun and you’ll easily find that cycling & vacation balance.

A quick holiday cycling checklist:

If you’re planning to travel, bike workouts still need all the same items you would use for at home workouts. So planning ahead (for at-home rides or rides on vacay) will keep you ready to go when opportunity knocks. Use this quick checklist to make sure you’re always prepped. Pack all of your items in a race bag or backpack so they are all in one place.

Pack smart:

• Helmet
• Shoes and matching pedals (double-check!)
• Gloves
• Repair kit (tube, tyre levers, CO2 or mini pump, and a multi-tool)

Prep your bike:

• Bring your own, if practical (check the chain, tyre wear, batteries charged)
• If renting, reserve your bike in advance

Plan your holiday outfits:

• Check the weather and plan accordingly
• 1-2 jerseys
• Bib shorts or tights
• Jacket and vest
• Arm and leg warmers
• Socks, preferably wool
• Wool baselayer

Pack snacks:

• Reusable bottles
• Drink mix or electrolytes
• Easy snacks (bars, gels, chews, etc.)

Ready Your route:

• Check out Strava heatmaps if you’re riding somewhere new
• Save 1-3 short, low-stress routes to your bike computer for last-minute roll-outs

Don’t forget to charge:

• Bring charging cables for your:
• Phone
• Bike computer
• Bike lights (front and rear)
• Di2
• GoPro or Insta360
• Shifter or power meter batteries

Further reading

• ROUVY, “Cycling In Bad Weather: Essential Tips To Stay Warm & Safe”
• ROUVY, “How To Stay Motivated In Cycling, Especially Indoors”
• ROUVY, “How Much Cycling Do You Need To Lose Weight?”
• ROUVY, “30 Best Cycling Books Of All Time – Inspiring Reads For Every Rider”
• ROUVY, Festive 500: Easy tips to ride (or skip) the holiday challenge