By Tommy Evans
(Pictured below: Rider turned coach: Evans schools Paul Griffin and David McCann)
FBD Ras winner and Olympian, Tommy Evans now works as an elite cycling coach. Here he outlines some tips - serious and light-hearted - for riders looking to enjoy themselves over Christmas but who want to maintain the fitness they’ve worked so hard to gain. No matter what level you’re at, there’s something in here for you.
1. Avoid going out on the town the Friday before Christmas
Remember, it's the festive season not "Fistive!!!" So always avoid the last Friday night on the town before Christmas. Historically this is the night when everyone gets smashed after finishing work and ends up the biggest night of the year for fights in bars and clubs.
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2. Take Christmas Day off
You've trained and raced hard all year so you deserve a break. Spend some time soaking up the Christmas atmosphere with family and friends. Get some bonus points banked up doing the dishes and helping clean up if you haven't cooked the meal on the big day.
3. Eat lots of Turkey
Turkey is one of the best and leanest forms of protein, pile up with turkey it will keep your digestive system happy for hours
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4. Attempt not to mix your drinks
Mixing drinks with the richness of Christmas foods can hit your body with so many changes. Perhaps like me you will experience the dreaded Christmas blotchy neck and face rash, plus of course the Stephens Day hang over.
5. Don't shave your legs for the Stephens Day TT or hamper race
Anyone racing with bare legs over Christmas is nuts. Wrap up, stay warm and remember the Stephens Day events are meant to be fun; an excuse to get out of the house for a few hours and to clear a hang over for most of us.
6. Avoid the guy in the pack with the number pinned above the pockets
Yes we all had to start some where, but we don't want to end our season over the Christmas period. Perhaps chat to the rider on a straight road give them a few pointers best to avoid on technical sections!
7. Avoid buying yourself an expensive piece of kit this week
It happens every year, you tell yourself it won't happen again but impulse takes over; you see something you want but can't wait until the New Year. Then three days after Christmas you see it with 20 per cent off in the sale. Sit tight and wait.
8. Keep that race bike in the house
No matter how tempted you are to train on your racing bike over Christmas, don't do it. It's for exactly what it says on the packet….racing. It doesn't like the frost or grit so keep it safe and dry until RACING starts
9. Don't triple your normal weeks training
Just because you're off work doesn't mean you need to go out every day for the next two weeks for four hours. Be sensible with your training, 30%-40% max increase balanced over the two weeks
10. Add wintex thermals to your Santa list
Rather than mummify yourself with two vests, three jerseys and an old thermal jersey, add a proper wintex type thermal jersey to the Santa list. If you get one of these then all you need is a one decent under vest not your full drawer of cycling kit!
