Buying A Bike? Here's More Stuff You Need To Know So You Can Shop With Confidence - Part 2

Here's where I'm coming from:  I work at a triathlon and bike store and we sell road and triathlon bikes.   When I first started this gig, though, I had a pretty steep learning curve and didn't feel comfortable having a meaningful discussion with a customer looking for a new bike.  Back then, I would hand those customers off to my husband so he could offer proper assistance.  I've learned a lot and am still learning but I think I can give you a simple outline that will help you start shopping for your new bike with a little more confidence.

What Does Your Bike Cost?

In the first part of this story, I said that the cost of your bike was based on three main factors:

1. The frame
2. The drive train
3. The wheels, handlebars, saddles and a few other small parts

The main focus of that first article was the frame and the importance of getting the right frame first.  Anything else that is put on the frame can be changed or updated but the frame is the one non-variable after you make the investment (unless you sell it and start over but let's try to get it right first!).

The Drive Train

First let me say that I know a super bike techno geek kind of person will be appalled at the level of oversimplification here but it's a start.  After you have your own bike, it's a great idea to take some time and learn the basics about your bike including some basic maintenance. For now, this will get you started so you can have a meaningful discussion at your local bike shop.

First off, there are a few main companies that make and sell drive trains for bikes but Shimano is a far and away the dominant player in the market so let's start there.  In the Shimano world for quality road bikes, there are 4 main levels in what I call their performance group and they are in order from least to most expensive:

• Tiagra (10 speed)
• 105 (11 speed)
• Ultegra (11 speed)
• Dura-Ace (11 speed)

Furthermore, Ultegra and Dura-Ace groups are available in both mechanical (least expensive) and electronic (more expensive).  In face, by the time you get to an Ultegra electronic (Di2) drive train, the cost will be competitive with Dura-Ace mechanical so, if you like the convenience of electronic shifting (and, trust me, you will), if you are going to that level of expense, Ultegra Di2 is as far up the food chain as I would go for my own bike.

As you move up the food chain from Tiagra to Dura-ace, other than the higher level having one more gear (11 speed vs 10 speed), most of us wouldn't be able to discern any real performance difference.   The more expensive component groups will be lighter, they will be a little prettier, but even the entry level of the Shimano performance groups, Tiagra, will serve you absolutely well.  You might notice that each of the groups will have a 4-digit number or a 5-digit alpha-numeric code attached to them.  For example, Ultegra 6800 or Ultegra 8000 (or R8000).  Those codes reference the generation (sort of like the model year) for that group.  And if you see "Di2" with the Ultegra or Dura-Ace names, that denotes the electronic versions.

The last thing we should address is the Tiagra 10 speed vs 105 which is 11 speed.  While 11 speed is pretty much the standard in new performance road and tri bikes right now, Tiagra is essentially what the same as Shimano 105, just with one less gear or cog on the rear wheel.  Don't let anyone tell you you need 11 gears.  10 speed was the standard until about 5 years ago and we all rode just fine.  Yes, more gears can give you more options but remember that even pro riders were racing the Tour de France and in Ironman Hawaii and they did just fine.  Remember that you can upgrade your drive train in the future if you like so if Tiagra 10 speed is on the frame that fits you and the bike overall fits your budget, you will ride just find with a bike outfitted with the Tiagra family.

Other Component Groups

You may occasionally come across other two components groups:  SRAM and Campagnolo.  SRAM has introduced a new electronic component group family E-Tapp and it is starting to be more common but you won't often see the SRAM mechanical drive train component groups on many bike models. If you do, look for the names Rival, Force and Red. They would line up with Shimano 105, Ulegra and Dura-Ace respectively.  Feature for feature, SRAM is a little more expensive but it does work just fine.  I'm currently riding a bike with SRAM-Red and I love it. It works just fine and I wouldn't avoid buying a bike with SRAM components. If the price and the fit are right, it's right.
And then there's Campagnolo.  Likely as not, you've heard of it but you won't often come across it on new bikes anymore. Campy (or Campi) as it's called for short, is an Italian brand and is still found on high end bike and is often favoured by fans of the Italian anything in cycling.  Campi is more generally more expensive than either Shimano or SRAM and isn't used as original equipment on many of the bike brands commonly sold in North America but you might come across it.  Just know that a bike with a Campi drive train will cost you more up front and more when you need any replacement parts.

Another thing you will very likely come across are bikes where one or more parts of the drive train are from brands other that the main brands that make entire component groups. There are some brands that are well known for making certain parts, for example cranksets or brakes.  You will often see bikes with and FSA ("Full Speed Ahead") crank or Tektro brakes.  Some might argue that these  parts will work seamlessly with the rest of your drive train. Others will say argue the opposite.  Quite honestly, if you were to ask me if I've noticed a difference between how well my bike works with a Shimano vs non-Shimano crank, I'd honestly have to tell you that a 5PSI change in my bike tire pressure would be more impactful.  I'd say that if Felt or BMC thought the part was good enough to put it on a bike, I am comfortable with their faith in the bike as a whole.

Other Parts 

Of the other parts that make up your bike, the two main other parts that will be on your bike let's talk about the handlebars and the saddle as they both warrant some attention.  Together with the wheels, just so we can give them the attention they deserve, you will find them in the next article, Part 3.  But, to highlight why I think the bars and saddle deserve attention, consider that your body will have three main points of contact with your bike:

1. The handlebars
2. The saddle
3. The pedals

Your bike will not come with pedals so it is the other two, the handlebars and the saddle that will come with your bike. Because they are two of the three points of contact with your bike, they both have an big impact on your comfort on your bike so they are important and deserve full consideration.  And that article is coming to you shortly.  Meanwhile, enjoy some pictures of bike component groups.  Done correctly, some of these pictures can be works of art to some of us.

Ultegra R8000 Drivetrain 

Ultegra Rear Derailleur

Ultegra Di2(Electronic) Drivetrain

Ultegra Rim Brakes

Ultegra Disc Brakes

Buying A Bike? Here's What You Need To Know And How To Do It With Confidence - Part 1

The first time I bought my own real racing bike, I didn't have a clue what I was buying. I relied absolutely 100% on my boyfriend, now husband, to help. Turns out, my trust was well placed but I know not everyone will be that lucky.  Before I go in further, I'll fast forward to where I am now:  my husband and I own a triathlon/bike store and I help him with bike sales like a boss!  But, more importantly, I've observed him work with customers over the last 11 years and he is a straight shooter when it comes to helping customers get the right bike.  To him, fit is everything: if it doesn't fit you, he won't go there with you.  By fit, I mean it has to fit you in all the ways that matter:

• It has to fit you physically.
• It has to fit your needs.  Road vs tri bike and your training and racing goals need to be part of the bike buying discussion.
• It has to fit your budget.
• Some people have other requirements of their bike (colour, brand are the big ones)
• Saddle. If the saddle doesn't work for you, you'll never get the fit dialed in. That's a whole other topic, though.  Food for thought for another day.

What Does A Bike Cost?

There are three primary cost factors in determining the price of your bike:

1. The frame
2. The drive train
3. The wheels and other parts (handlebars, saddle).

Of those three things, the frame is the one thing you can't change after the fact so that is the one thing you want to get right from the outset.  Not only does the frame need to be the correct size for your body, fitness and flexibility level but it also has to fit your needs.  Any of the parts and components can be changed after the fact.  In fact, drive train components like the chain and the cassette take some wear and tear over time and should be replaced when they wear out.  Wheelsets, handlebars and saddles can be changed and upgraded but the frame is the one think you can't change after the fact. Take the time to consider your needs and options.

The Frame

Road bike vs triathlon bike is a big decision for everyone who is buying a bike with the intention of doing triathlons at some level or at some time.  Not all bikes work well as a multi-purpose bike for both road and triathlon so, hopefully, you find a bike shop that has someone like I have here - my fitter is a guy who knows both worlds really well.  And this is the critical step in buying you bike:  the frame is the one thing you can't change after the fact. Drive train and all the other parts can and often will be changed over time as drive trains, saddles and other parts wear out over time. The frame is the one thing that will be consistent.  Make sure you get this one right. Unfortunately, if you are relatively new to cycling and that buying process, you are a little at the mercy of the expertise at your local shops. And if you are new to it, you might be in a similar position I find myself in when I talk to my car mechanic: he/she could be totally making it all up and I wouldn't have a clue.  A great bike fitter and sales person should be willing and able to take the time to first educate you about bikes, your options and valuation.  Good/great bike shop staff will hopefully provide you enough information that you feel comfortable making an informed decision on your own.  If you are unsure, it might be useful to find a friend who has some cycling or triathlon background to help you through the process.  My three best tips for feeling confident enough to buy a bike:

1. Ask your cycling friends for recommendation on a good shop to visit
2. Ask a friend to help
3. Do some research.

But I have some cautions too:

1. Don't rely too much on recommendations from your friends on social media about specific bikes. While they might love their current bike, what works for them might not work for you. Plus, they might not know about options besides the one they settled on.
2. Don't rely too much on magazine reviews, especially if the Brand X bike they say is awesome is also an advertiser.
3. If the bike shop is dead set on selling you a bike off the floor, consider whether they are trying to make a sale or whether that is the best fit for you.

Drive Train & Other Parts - Buy A Bike - Part 2

Coming January 25.  We don't want to overwhelm anyone or leave the rest of the details to the end of a post.  The rest of the bike is just as important to understand.

Images:  Road Bike, Aero Road Bike, Tri Bike - 3 Very Different Machines

New Year, New You? Do You Have A Training or Diet Resolution? Make It Happen!

It's so tempting to set a New Year's Resolution but, when you think of it, New Year's is a fairly arbitrary date to choose as a starting point.  There are 364 other options.  But, in terms of organization of a training program for a summer sport, it is convenient:  with the race season 4 to 6 months out, it's about time you got started.

Training Resolutions

Our last blog article touched on this.  Yes, it's absolutely important to have goals but sometimes one big goal looming months or years in the future doesn't have enough immediacy or sense of urgency to get you to kick start your training.  Plus, there are lots of different paths and multiple steps to achieving long term goals.  To help get you going in the right direction, here's a simple strategy that should give you some stepping stones to success as well as some moral support along the way.

Step 1 

Set up a bunch of smaller shorter term goals.  Lots of little successes along the way will provide motivation as well as a sense of achievement (because, damn it - you did it!!)

Step 2

Find some people to train with.  It might not work to have just one training partner you do everything with but even if you have someone to meet up with for a weekly ride or group swim, I find it so much easier to get out the door if I know I'm supposed to meet someone in x-minutes.  Otherwise, I find it easy to put it off until later in the day when, truthfully, I usually feel better to get it done first. Training is a great way to start my day or kick off my evening.

Step 3

Just get started already!   Just do something, even if it's not an organized training plan.  If you are considering seeking coaching guidance, rather than waiting until you have it all lined up, go for a swim, a bike or a run and get your body moving.

Diet Resolutions

Just watching anything on TV or social media, you'll notice tons of weight loss and body transformation programs being advertised so it's pretty natural to take this time to think about diets or dieting.  A couple of things prompted me to think about this one.

First off, on Christmas Day, I had a discussion with my nephew and my mom about losing weight.  The discussion started with the comment that "losing weight is easy".  My mom disagreed where my nephew and I took the other position. My nephew might not be qualified to provide a definitive answer but I was arguing that it must be easy if you believe all the advertising:  every program claims to have high success rates so it must be easy, no?  I mean, advertising is never wrong is it? But, the correct answer is that my mom is right - it's not easy.  It takes discipline, awareness and constant attention.

(And if the challenge of losing weight isn't enough by itself, then there's the issue of how to pick a diet plan.  Which plan is right for you?  I can't answer that for you. I can only tell you what works for me and I am no weight loss expert. I have more experience with weight maintenance and eating well while training.  That I can share with you but something else that came across the news this week provides some support for my diet plan.)

Then, I recently saw a news piece about soon to be released update to the Canada Food Guide.  Coming in 2019, Health Canada the new Canada Food Guide undergoes a few big changes. Included the new Canada Food Guide is a focus on behavior.  So, not only is there guidance on what to eat but the suggestion is that we can be more thoughtful about the process of eating and preparing our food.  Here is my quick summary of those two changes.

Food Groups Change

It gets rid of the standard format of 4 major food groups. Instead it focuses major nutrient groups:

• -  proteins including the inclusion of plant-based proteins.
• -  fruits & vegetables
• -  whole grains and carbohydrates

Behaviors Around Eating

What I was more interested, even excited to see, was that the new food guide will also address behaviors. Now, since the food guide isn't out yet, I only have my notes to go on but here are the points that struck me as being particularly helpful in helping establish more mindful eating habits:

• Eat with people.  I think this brings with it more planning, more thoughtfulness and a meal eaten more slowly and with more joy.
• Cook more often.  Cooking more means less processed and prepared foods, less fast food.  Cooking puts you in control of your intake.
• Enjoy fresh foods more often.  That means fewer processed foods that are high in added sugar, salt and fat together with all the empty calories those additives bring with them.

Training & Diet Work Together To Make A Better Athlete

You can maximize the effects of your training by eating well and you will train more effectively if you have good dietary support. It's just that simple - these two go hand in hand to make you a better athlete and healthier person:

Proper diet provides:

1.  Energy support for your training

2.  Nutrients you need for rebuilding glycogen and muscles

3.  Dietary support for bone health

Cranberry Walnut & Feta Salad w/Balsamic Dressing

I took this to my family's Christmas Dinner (sorry - I don't measure stuff when I make salad. I just go by feel and by whim it so these are all approximations).

Dressing
1/4 c olive oil
2 T fig balsamic vinegar
salt (1/2 tsp??)
pepper (1/8 tsp?)
crushed garlic (1/4 tsp?)
sugar (1/2 tsp?, optional)

Salad
mixed baby greens (lots - maybe 4 to 6 cups)
1/2 c dried cranberries
2T chopped walnuts (you can toast them for more flavour)
1/3 c feta
2 or 3 T chopped onion
I like to add mandarin orange slices but not everyone likes that part so I just put it in my serving. Sometimes I add chopped avocado too.

YUM!!

New Year Training Motivation and Christmas Training Camp Follow Up

Hey, Happy New Year!   

'Tis the season that a lot of people start putting their New Year's resolutions into effect and it's great, don't get me wrong.   But as a regular gym-goer and swimmer, gyms and pools all seem just a bit busier and it can make it a bit more challenging to get your own workout done the way you want to do it.  As frustrating as the extra traffic can be, I also find it frustrating when participation numbers drop back to 'normal' when a lot of the New Year's resolutions newbies just stop.  Maybe they've found somewhere else to train or their league volleyball or hockey has started back up again.  We can't all live up to the promises we make to ourselves. Life gets in the way.  Sometimes, you just need to step back and recharge.  Sometimes, work takes up too much time.  And sometimes, you end up on a Netflix binge.  How do you keep your promises to yourself or how do you keep going when you miss a goal?

My Christmas Training Camp:   Success or Failure?

So, I didn't make all the workouts. I had committed myself to 6 training sessions in 4 days - 2 swims, 2 bikes & 2 runs.  The bike and run were fine but I never made it to the pool.  I had a great excuse, though so I'm going to call the camp a success overall.  A minor eye infection or irritation cropped up and these things are not to be taken lightly.  But I tried to make up for the missed swim sessions but substituting and upper body weight session and a rowing machine workout. And I was also super, super careful to avoid touching my eye at all while at the gym and I washed my hands before and after every gym session.

(For those of you who have trouble getting to the pool, I'll have some suggested strategies and dry land training in a future post.)

Missed Workouts Aren't The End of the Line, Just Another Bump In the Road

It's just a missed workout and it will happen again. Just forget it and get back on track. For some missed sessions, you can compensate with adjustments to volume and focus in the next sessions but sometimes, you just have to let it go.  I like to think that most triathletes, runners and cyclists are highly motivated and aren't very likely to let a minor setback stop them but just in case you do want an extra push, having a bit of a plan can keep you focused on the long term.  By the standards of just about any other sport, even a sprint distance triathlon is an endurance sport and endurance sports take time to train for.  Then, we go and throw ultra-endurance events like Ironman even a half-ironman in as distance options and now we're talking about events that can take a year or more for you to properly prepare for.  Long term goals are difficult to keep in your line of focus all the time.

Step 1:  Set A Goal and/or Set A Bunch of Goals

Pick a race or a goal.  If it's a race, I know a lot of people sign up for one and that gets them started.  In triathlon, especially for Ironman distance, it's not unheard of to sign up a year in advance.  A year is a long time frame and there can be many small steps between where you are now and that long term goal.  Try to find milestones within a shorter time frame.  And if your goal is a race, set out a bunch of sub-goals that are the stepping stones that take you to the race.

Step 2: Do Something

Sometimes, the hardest thing is to just get started and it's even more challenging if you find yourself training for a triathlon and have no idea how to get started. You can start by going for a run, a bike ride or a swim.  It can be just that simple.  Refinement of your training can follow. If you need some help, there are lots of coaching options so take the time to think about what kind of help will actually help you.

Step 3:  Phone A Friend

There's nothing like a training partner to keep you company and get you out the door sometimes.  Maybe you can challenge each other sometimes for an extra push.  We can all use a few more friends sometimes. This is a time when they might be super happy to help you.  You might just be helping them too.

So Get Started Already

And remember two things:
1.  Triathlon is a lifestyle sport and sometimes just living the lifestyle and keeping fit and active is enough.
2   You are a sample size of one.  What others around you are doing and how they are doing it is their own path.  Sometimes paths cross but feel free to find the path that fits you.

Holiday Time - How To Stay On Track

7 Habits of Highly Effective (Tri)Athletes

  

Now that the race season is over and the holiday season is approaching, our training can really take a back seat.  Here is a recap of article I came across a few years ago that identified 7 common similarities among successful pro and age group athletes.  Yes, it's good to take a mental as well as a physical break from a truly focused training season but you don't necessarily want to dig yourself a too big a hole to dig yourself out of.  So, here is a list of 7 habits that are key to effective training.  Over the holidays, give yourself a break and a pat on the back if you hit 5 out of 7, the jump back into the training game in January won't be too painful.

#1 -Effective Training  #2 - Consistent Training

On these two points,the article stressed the need to train your weaknesses as well as your strengths.  Another aspect of effective training to consider is to focus on proper form and technique and to train at an appropriate level of intensity.  So, over the holidays, if the swim is your weakness, at least try to get in for a few short swims to keep the frequency of your workouts up and to keep the feel for the water.  Do some drills that work on your stroke weaknesses.  The same goes for the bike and run:  don't skip them entirely.  If you have time for only a short workout, make it count:  work on form or do some intensity work so you don't lose the sense of what it takes to work hard and go fast.  And if you don't fit in as many training days as usually do, just set a goal that works with your social calendar. Even try to make some of your social activities a training day.  Meet a friend for a swim, bike or run.

3.  Adequate Recovery

This one should be easy to do this time of year!  As well as physical recovery, the mental break is important. Also, take the time now to connect with friends and family you don't get to see as much when you're in full on race training mode.  You got this one!!

4.  Setting Goals

As you're drifting off to sleep, watching old race videos or showing all your friends your latest race photos, take some time to identify your training and racing goals for next year.  Do you have a goal race or do you have some performance goals?  Take some time and map out a plan for next year's race season.

5.  Coaching

I guess you could argue that self-coaching qualifies as coaching so this could apply to any of us whether we have a third party coach.  Coaching implies some objective determination of the steps it will take to get you from where you are today to where you want to go.  If you have a coach, plan to sit down and assess the goals and the training objectives. If you are self coached, think about putting together a written plan that will help you build safely and surely to your goals.  If you are planning on working with a coach next season, start doing some research, ask a friend, think about goals, budgets and schedules.

6.  Nutrition

There are lots of temptations this time of year and we can all afford to indulge a little bit but try to let all the goodies and beverages take too much of a toll on your body or put you in a bigger hole than you need to be after the holidays.   There are tons of tips and tricks on how to be careful about diet when you're faced with so many temptations this time of year.  Find one that works for you. I'm a black coffee kind of person so it works for me to focus on getting a great cup of coffee. Coffee does go really, really well with chocolate & cookies, though so I don't go entirely without little treats.  

7.  Positive Mental Attitude

That's what the holidays and spending time with friends and family is all about.  Take some mental time off from training and enjoy the company of family and friends.  Also, take some time to look back at your race season and reflect on your successes, see the positives in how you were able to overcome hurdles and obstacles along the way.

What to you think?  Can you make 7 out of 7 or even 5 or 6?

Contact me directly here if you want a copy of my Holiday Triathlon Plan including gym sessions;

How To Get Faster In The Swim, Bike & Run - This Trick Really Works!

I got you to read this far so clearly that got your attention.  Swim, bike & run training has one thing in common with diet trends:  people are often looking for that quick fix, that trick, that will give them big results with just a little something.  Unfortunately, there is no quick fix, there is no trick, there is no instant miracle free speed.  At least, you won't find it here because I  that instantly fixes anything that will miraculously give you free speed.  By 'free speed' I mean improved results are instant and didn't take any effort on your part.

So, here's the 'trick' I read in an article on TriSwimCoach.com (which inspired this article):  in order to swim better, all you have to do is to swim more.  Yup, that's it.  No surprises, no tricks, just more work.  They explain it very well and succinctly:  form declines during a workout or a race for one of two reasons:

1. You've reached the limits of your endurance. 
2. You've lost your focus and your form falls apart as your mind wanders.

(Triswimcoach.com has some great articles and I totally recommend checking them out once in a while).

The training effect from more swimming, biking and running will build your endurance so you can maintain form for the duration of your event.  Or doing yoga, rowing or climbing for that matter.

As for mental focus, there is a technique that will work and will help kick up your fitness level at the same time:  mix it up with intervals.  Quality workouts not only break up the tedium of a longer set or session that causes mental drift but it also tests your physiology and ups your fitness levels.  There are decades of studies and evidence to support this so trust the science and do the harder work.   I've always said:

More isn't necessarily better; better is better.

If your next question is what intervals to do, consider these points:

1. Intervals are just durations of time over and under a certain benchmark.
2. How long you spend over and how long you spend under that benchmark will test different thresholds.
3. Harder intervals will be shorter and require more recovery relative to a less stressful interval.
4. You can get scientific and test VO2Max, heart rate limits, even FTP (Functional Threshold Power) on the bike but even without testing to figure out what your benchmarks are, you know what 'uncomfortable' means and know how to get your body there.
5. You can also get scientific in determining which type and duration of intervals to do when and in what discipline but, even without all that technicality, just doing something is better than doing nothing.
6. With intervals, failure is an option. If you get there, you know you'll have tested your limits.

Here is the trick:  do at least one challenging interval workout in each discipline each week.  It almost doesn't matter what you do and when you do it as long as you get started.  That is the only real trick.

Here's my last list for today.  Here's what I've found works for me:

1. For swim workouts, I always have a plan for pool sessions.  I find it too boring to just do mindless laps so I always break it up into sets with different intensities and durations.
2. Ditto for treadmill workouts on the run.  I run on the treadmill a lot, a lot, in the winter. I live in Edmonton, Alberta, Canada and I don't like cold weather. I am a total weather wimp.  Even a short 30 minute run will be broken up with changes in incline and speed.
3. I ride 3 to 4 times a week indoors and most of those will be interval based, and at least 2 of those sessions will have high intensity sets. It kills me but the sessions are short so I don't spend a lot of mindless hours on the trainer. Quality over quantity always on the bike.
4. I ride on Zwift and have a few new followers every week. Now that I know I am part of a new tribe on Zwift, I know any of them can check up on me to make sure I'm still working hard.  I find that level of accountability motivating. I want to keep getting "Ride On"s from my people.

You find the system that works for you and hopefully some of my 'tricks' will give you some ideas.

(If you want more suggestions, even some of my specific workouts, you know all you have to do is ask!)




There are so many blogs out there talking triathlon, cycling & swimming, covering issues ranging from training to gear to motivation.  Seriously, if read them all, you'd never have time to train.  How you found me,fact, I'm not sure but entirely thankful that you've taken the time to find us here and read along.  Thank you for reading this and I hope you found something you can use to add spice to your training diet.

The Accidental Triathlete's Accidental Christmas Training "Camp"

Christmas can be one of the best times of the year - spending time with friends and family, enjoying a little extra time off work and enjoying all the Christmas goodies that seem to pop up everywhere.  It's awesome but it can also derail your training.  Not that there's anything wrong with that.  A little break from structured training is perfectly fine as long as it is just a break, not the new normal.   But for those of you who love a little structure of if you just want to get in a few workouts just to make you feel yourself again (or at least to alleviate some of the guilt over too many holiday treats), you might want to consider planning few workouts with friends.   That's my plan this year:   My Accidental Christmas Training Camp.

My Accidental Christmas Training Camp 2018

With my work schedule, I have a block of 4 full days off in a row.  Believe me, since I work in retail, this is a very rare occasion.  My goal is to get in at least 2 swims, 2 bikes and 2 runs in over those 4 days. Just like my DIY  Training Progam process, I started with the the few rules or fixed things I had to work around:

1.  The pools are closed early on Christmas Eve as well Christmas Day & Boxing Day.  So, my 2 swim sessions have to be Sunday & Monday, the 23rd & 24th.
2.   I always like to get in a short run on Christmas Day.
3.   I always like to get in a bike workout on Boxing Day..
4.   My gym is open Christmas Day and usually has a yoga class at 10AM Christmas Day.
5.   I have family things in the evening on Christmas Eve and Boxing Day. We just chill at home on Christmas Day.

So, here is what I started with:

For me that was pretty easy since I only had a few family/social things to work around.  If you have young children or a big family and/or more social engagements, you might find that Christmas Day is a complete write-off for you and that's absolutely fine. Do what works for you - one of  the goals of the "camp" is to provide an outlet to get away, to be an escape, a physical release and a way to work off any stress, not cause stress.  (When fitting in training sessions becomes a source of stress in other parts of my life, that defeats one of the reasons I enjoy training. Who needs more stress in this world?)

You are your own sample size of one so you find a path that works within the structure of your own life.  

So, I'll add one more of my rules or habits:  I pretty much always do my 'long' ride on Zwift every Sunday.  After that, all I have to fit into my training camp is one more run workout.  It was pretty easy to fill in the rest:

I am in Edmonton, Alberta and, if you find yourself here over Christmas, you are more than welcome to join me for any part of my Accidental Christmas Training Camp.  The more, the merrier, the fitter, the stronger we'll be and the more fun we will have.  Happy, happy.