by Jay Prasuhn February 06, 2024

It’s winter; an annual occurrence that can severely hinder a training routine. We hear you loud and clear, even the best of us living in sunny California can get extremely frustrated with the long, cold winter months. So here’s an outline of our typical winter training day with some tips to get you through it all… and maybe have some fun along the way :)

7:15 AM: Wakeup – do yourself a favor and have a daily alarm. I’ve chosen 7:15 because my body usually wakes up naturally at around 6:55 (if I get to bed on time!). Alarms are the worst when they rip you out of bed. It messes with your natural sleep cycle and disrupts the all-important recovery process that you need when you’re training as much as we are. So usually I’m out of bed before the alarm goes off, but it’s there just in case I need a few extra z’s.

7:30 AM: The coffee is dripping and I’m already cooking breakfast. I never have caffeine, or a workout, without something in my stomach. So the order of operations when we’re out of bed: water with electrolytes (we use PF&H), something to eat (banana + PB if we need something quick and light), and coffee (enjoyed with or after breakfast).

8:00 AM: Lacing up my favorite pair of trail shoes, getting ready to rip up some dirt. I usually get my long runs in as the first workout of the day since the likelihood of your form deteriorating when you're tired at the end of a long day is greater. Over the winter months, I get way more enjoyment from trails. Races (typically done on roads) aren’t for several months, so the road specificity isn’t as important. In general, allowing yourself to inject someFREESTYLE into your training regimen this time of year isn’t just allowed, but encouraged! Bonus: going to the run store to explore new trail shoes is 1000x more exciting than picking out road shoes. Our favorites are the Hoka Speedgoats. 

10:00 AM: You can typically find us at the local bakery picking out treats, bread, and more coffee. Since caffeine is a supplement I’m using during workouts, I’m usually switching over to decaf this time of day to limit daily caffeine intake. 

11:00 AM: Treats have been devoured, we’re cooking a more substantial breakfast at home. This can be either a big bowl of oats with all the toppings (BIG DAY OATS), or eggs and toast. Whatever you do here, make sure you’re getting plenty of carbs to replenish your glycogen (fuel you’ll need for the next workout). Fresh fruit/veg is a bonus! 

12:00 PM: Mid-day is usually when I get my desk work done. Those YouTube videos don’t edit themselves!! I’m always taking every opportunity to put my feet up and chill. Every moment I’m not training, I’m taking recovery seriously. Maybe turn on some calming music while you’re at it. My choice here is a Grateful Dead show, although I recognize that might not be for everyone!

1:00 PM: Snacking to fuel up for the next session. Just like the morning, this is something usually quick and light.

A Day in the Life of Pro Triathlete Miguel Mattox

2:00 PM: I’m out on my Quintana Roo SRSix aero road bike. Rain or shine, I’m doing everything in my power to get outside to ride. If it’s raining, my advice to you is get yourself a good raincoat. However, this is also how I slid out on a descent and broke 4 bones in my shoulder… so if you’re outside in less-than-ideal weather conditions, slow down for the corners. If you’re worried about not getting in your exact structured workout, again, allow yourself to inject someFREESTYLE into your training. Your mind and body will thank you later. If you’re not a spoiled Californian and you have to ride indoors, get a good trainer and set up the space so you can not only tolerate it, but enjoy your time in the wattage cottage. 

6:00 PM: Workouts are done and it’s time to eat dinner. We’re sticklers for early dinners for two reasons: 1) it helps us unwind and get to bed at a reasonable hour. 2) Your body absorbs nutrients much better immediately after a workout. The exact timing is personal, but you should definitely eat a substantial meal within at least two hours if you're a guy and one hour if you're a gal. Our all-time favorite cooked dinner over here is salmon, cooked on the cast iron, green beans with thinly sliced onion and garlic, all over a comfy bed of rice. Pro tip: Cook your rice in a pot (not a rice cooker) and save the crispy rice at the bottom to enjoy as a second course. 

8:00 PM: Probably watching reality TV: Survivor, The Bachelor, etc.

9:00 PM: Crawling into bed, getting ready for the next big day! 

Pro Triathlete Miguel Mattox and top age grouper Jenna Haufler are proud Quintana Roo sponsored athletes.

Jay Prasuhn
Jay Prasuhn



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Size Chart

QUINTANA ROO BICYCLE SIZE GUIDES

View our size charts to see what size is best for you. After purchasing a new QR bicycle, our team will reach out to you to confirm your order and sizing information to be sure you have selected the optimum size.


V-PR + X-PR SIZE GUIDE

Find your frame sizes for the following bikes

V-PR | X-PR

SELECT YOUR HEIGHT

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50
    OR
    52

  • FRAME SIZE
    52

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5



On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.

V-PRi SIZE GUIDE

Find your frame sizes for the following bikes

V-PRi

SELECT YOUR HEIGHT

  • FRAME SIZE
    S

  • FRAME SIZE
    S

  • FRAME SIZE
    S

  • FRAME SIZE
    S
    OR
    M

  • FRAME SIZE
    S
    OR
    M

  • FRAME SIZE
    M

  • FRAME SIZE
    M
    OR
    L

  • FRAME SIZE
    M
    OR
    L

  • FRAME SIZE
    M
    OR
    L

  • FRAME SIZE
    L

  • FRAME SIZE
    L

  • FRAME SIZE
    L

  • FRAME SIZE
    L



On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.

PRSERIES SIZE GUIDE

Find your frame sizes for the following bikes

PRsix2 | PRsix | PRfive2 | PRfive | PRfour

SELECT YOUR HEIGHT

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50
    OR
    52

  • FRAME SIZE
    52

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5



On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.

SRSERIES SIZE GUIDE

Find your frame sizes for the following bikes

SRsix | SRfive

SELECT YOUR HEIGHT

  • FRAME SIZE
    XS

  • FRAME SIZE
    XS

  • FRAME SIZE
    XS
    OR
    S

  • FRAME SIZE
    XS
    OR
    S

  • FRAME SIZE
    XS
    OR
    S

  • FRAME SIZE
    S

  • FRAME SIZE
    M

  • FRAME SIZE
    M

  • FRAME SIZE
    M

  • FRAME SIZE
    M
    OR
    L

  • FRAME SIZE
    M
    OR
    L

  • FRAME SIZE
    L

  • FRAME SIZE
    L
    OR
    XL

  • FRAME SIZE
    XL

  • FRAME SIZE
    XL

  • FRAME SIZE
    XL

  • FRAME SIZE
    XL

On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.