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By Dr. Mike Posthumus

December is a month of festivities and holidays, but it can also be a time where you are able to make a significant impact on your fitness. For most of us working class, the December period is a period of low stress at work. Combined with the longest days (daylight) in the year, this is a perfect time to focus on your training and set yourself up for a successful 2020.

Here are some tips to get through the December holidays stronger and fitter than ever!

  1. Get out early. With early sunrises, get into the habit of riding early. Morning are beautiful this time of the year. It will allow you to get you training in while your family is resting. When you get home you are still able to spend the day with your family.
  2. Slowly does it. We often get very excited when we have time to train and overdo it. Start at a reasonable amount of hour per week and slowly increase it as you get fitter. Aim for a 10% increase in training load (or hours per week) each week to ensure that you don’t overdo it.
  3. Beware of late nights. There are normally several late night festivities during the holiday season. You don’t have to be a hermit, but this lack of sleep will leave you very tired and will lead to you underperforming. Ensure that you are still getting very good sleep at least 5 nights of the week.
  4. Beware of alcohol. Alcohol can have a significant impact on your recovery and performance. Again, you don’t have to avoid alcohol. But try to limit your alcohol intake to no more than 2 units per night when you would like to have a social drink.