What’s a Triathlete to Do When the Gym/Pool Is Closed Over the Holidays?

The holidays are a time of celebration, family gatherings, and, for many triathletes, disruption to their regular training schedule. Gyms and pools often have limited hours or are closed altogether, and travel can add an extra layer of complexity. But don’t worry—there are plenty of creative ways to stay active and maintain your fitness during the holiday season, no matter where you are. Here’s how you can make the most of this festive downtime.

1. Embrace the Great Outdoors

If the weather permits, take your training outside.

• Running: Explore local trails, parks, or neighborhoods. Consider adding a fun twist like a holiday scavenger hunt run!

• Cycling: If you’ve traveled with your bike, look for scenic routes or even low-traffic areas for short, high-intensity rides.

• Bodyweight Workouts in Nature: Find a park and use benches for step-ups or tricep dips and incorporate sprints or agility drills on open fields.

2. Use What’s Available

Get creative with the space and tools around you.

• Resistance Bands: Pack these lightweight and portable tools for strength training in your hotel room or family home.

• Suitcase or Backpack: Fill it with books or other heavy items to use as a weight for squats, lunges, or overhead presses.

• Stairs: Run up and down for a cardio boost, or use them for step-ups and box jumps.

3. Turn Travel Into Training

• Airport or Rest Stop Workouts: Long layovers or road trips are opportunities to stretch, do bodyweight exercises, or practice yoga.

• Exploration Runs or Rides: Combine sightseeing with your workouts—run or bike through landmarks or scenic routes.

4. Pool Substitute Workouts

If the pool is closed or unavailable, mimic swim training on land:

• Swim Bands or Cords: Use resistance bands to replicate the pulling motion of swimming.

• Dryland Swim Exercises: Practice core work, planks, and shoulder mobility drills to maintain swim strength.

• Aquatic Alternatives: Look for open-water swimming opportunities if conditions are safe and you have the right gear.

5. Short and Sweet High-Intensity Workouts

When time is tight or space is limited, focus on quick, high-intensity interval training (HIIT) sessions.

• 20-minute circuit ideas:

  • 30 seconds burpees

  • 30 seconds push-ups

  • 30 seconds air squats

  • 30 seconds rest

  • Repeat for 4-5 rounds

6. Prioritize Mobility and Recovery

Use this time to focus on aspects of training you might normally neglect.

• Stretching and Yoga: Download an app or follow a guided session on YouTube to improve flexibility and reduce injury risk or better yet head over to our YouTube channel (and follow the yoga sessions lead by me.

• Foam Rolling: Bring a travel-sized foam roller or use a tennis ball to release tight muscles.

7. Maintain Consistency with Virtual Options

• Online Workouts: Use platforms like Zwift for virtual cycling or TrainingPeaks for structured workouts.

• Virtual Coaching: If you're part of a coaching program, check in with your coach for holiday-specific workout ideas.

• Fitness Apps: Apps like Peloton, Sufferfest, or even free YouTube channels can provide guided classes for all disciplines.

8. Plan Ahead for Success

The key to holiday training is preparation:

• Pack Smart: Include running shoes, resistance bands, and other portable equipment in your travel bag.

• Communicate: Let family and friends know your workout intentions to manage expectations and create time for training.

• Set Goals: Establish a minimum goal, like 30 minutes of movement each day, to stay consistent.

Stay Active and Enjoy the Season

While holiday disruptions are inevitable, they also present a chance to shake up your routine and find joy in new ways to stay fit. Whether you’re running through a snowy trail, doing yoga in your living room, or cycling through virtual landscapes, the important thing is to keep moving and have fun.

Remember, the holidays are also about balance, so don’t stress over perfection. Do what you can, celebrate your efforts, and come back to your regular training refreshed and motivated. Happy Holidays!

Julia Aimers
CSEP Clinical Exercise Physiologist
CSEP High-Performance Specialist

Certified Triathlon, Cycling, Yoga and Swimming Coach
USA Cycling Level 2 Coach
Training Peaks Accredited Coach