Covid Reframing

‘Everyone has a plan until they get punched in the mouth’

Mike Tyson

We have all just been metaphorically punched in the mouth big time and our athletic plans and life plans have been torn up overnight.

Time for a re-write. No one is saying this is easy.

For some it helps to make sense of things by using models. This article looks at what has happened in some different ways.

The Kubler-Ross grief curve was originally formulated by Elizabeth Kubler in 1969 and described the five stages of grief people typically pass through when mourning a death. These are denial, anger, bargaining, depression, acceptance. This has since been applied to our reactions to change and is commonly adopted as a ‘change model’.

kubler_ross_change_curve-optimised

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Strengthening the immune system against the Corona virus.

‘Ring a ring a roses,

A pocket full of poseys,

Atishoo, atishoo

We all fall down’

This rhyme originated at the time of the Black Death in the 1300s. The Black Death was a global epidemic of bubonic pneumonia with symptoms of sneezing. Flowers are now out as protection. Hand sanitizer and loo roll are in apparently, along with the odd dose of black humour, to protect against the coronavirus.

 

But what else can we do?

We can continue the normal measures for our everyday persona such as hand washing and social isolation. We have all read more than enough about that I’m sure.  So this article considers what we can do within our athletic personas to maintain good health.

All advice indicates it would be wise to proceed with caution. Training sessions can suppress our immune system which makes us more vulnerable to illness. This is most likely to happen when ‘sessions are prolonged, of moderate to high intensity and performed without food intake.’ (Gleeson M) Interestingly ‘long’ is being talked of as anything over two hours so take particular care around your longer bike rides as the weather gets better. If we get ill in the current situation most of us should recover relatively quickly but we could easily pass the coronavirus on to someone else, who may become seriously ill.

It is a game of minimizing risk.

Things that can minimize our risks- Continue reading “Strengthening the immune system against the Corona virus.”

Coaching using Micro-energy Management

Written by Kath Finn and Jane Senior, who speak from bitter experience. They have both spent many months ill and have finally and successfully taken the slow road to recovery. They would like to support others to make this journey a little faster than they did. They are Triathlon coaches and coaches with the Institute of Leadership and Management (ILM) and Association of Coaching.

 Coaching for recovery from illness … and getting back to training

Simple, we just get better and return to normal training, right?

Not quite, it pays to build up slowly. One of the flexible rules of training is to have as many days building back up as you have had off exercise due to illness. So five days off sick means five days gradually building back up to the level of exercise you were doing before. Feeling great and then rushing off to ride your favourite long route in celebration tends to lead to a yo-yoing return to exercise. People either become very tired, needing long recovery times, or become ill again.

Training before you are fully well can lead to long term problems of various kinds. It has been linked to a higher possibility of chronic fatigue syndrome and increased ongoing respiratory difficulties.  Training with a virus can cause heart inflammation which causes serious issues. So patience is a virtue. One many of us haven’t got.

The process outlined above usually results in people getting back to doing their regular amount of exercise quickly. Sometimes that doesn’t work. On occasion we don’t respond as we expect during a gradual recovery, then a new a new softly, softly approach is required. People who don’t recover as expected often experience a huge amount of frustration and are likely to try the yo-yo approach for a while, unable to believe that the paltry amount of exercise they are doing is too much. Eventually some re-framing has to come into play.

Recovery through micro energy management Continue reading “Coaching using Micro-energy Management”

Scotland?…or maybe not

I could almost be in Scotland. The views are big, the roads are empty, the gradients constantly unrelenting.  I can hear the odd song bird, see the odd animal. The early morning air is sharp and I struggle to understand people. But I am most definitely NOT in Scotland.

WP_20171025_013The early morning nip gives way to a hot 26 degrees at the end of October, the animals are lizards scuttling for cover and crickets landing on my mitts. Beautiful autumn colours in the leaves are reflected back in the colours of the house walls and every village has a church or a castle dominating its skyline with a plethora of little streets and hidden bars beneath.

My wheel bounces off fallen almond nuts and I catch glimpses of red and orange as ripe pomegranates and oranges peep from under laden boughs. The olive trees are speckled green and brown and black as this year’s crop bends the branches and splashes of yellow announce the presence of some lemons.

We climb out of this richness and wend our way across barren scrub land plateau before climbing once again. Our reward is a wide angle view of the sea and the coastal plain and we then plummet towards some larger settlements where we find good coffee and sandwiches in a shaded town centre square. Continue reading “Scotland?…or maybe not”

Heart Rate Zones Explained

 Heart Rate Zones for Mapdec Cycle Studio 

Within three minutes of a question on heart rate being asked on the Mapdec weekly check in we had neatly demonstrated the complexities of the subject. We had 3, 5 and 6 zone models, all developed by different people such as Friel and Steiler, and all in use. Not to mention those models which have 4a, 4b or 5a, b and c….I could go on. So we have taken a bit of a mish mash and come up with a working  Heart Rate Zone model.  This model uses the Sufferfest model used at Mapdec with one or two tweaks – no 4a and b zones, that’s just splitting hairs and I know no garmin which uploads 4a and b religiously onto Strava.

The takeaways are –

Continue reading “Heart Rate Zones Explained”

Training Stress Score explained. TSS

So far we have just been using Training Peaks as a diary of sessions. This is absolutely fine and this programme was set up to support people to exercise and stay healthy. However now we are starting to get a lot of questions around training to be fitter instead of purely exercising. The difference is outlined nicely in an article on the Mapdec App. If you are interested in the training aspect then please read on.  If not – STOP RIGHT NOW…. and continue to enjoy lots of varied exercise.

Continue reading “Training Stress Score explained. TSS”

Base training explained…

Why are we doing what we’re doing at Mapdec?

We are to some degree following The Training Cycle…..several of you have mentioned that you haven’t ever trained ‘properly’ and would like to know more about the process. So here I have tried to construct a thumbnail sketch.

You don’t have to consider yourself ‘an athlete’ to benefit from this process, many of us don’t hold that as a self image. You also don’t have to be heading to a main event such as the woman’s Kendal Cycle Club trip or the Kendal Cycle Club Mallorca trip to benefit from using the training cycle. You may just wish to arrive at the British summer feeling ready to enjoy your cycling, gardening and walking.

So, in outline, the training cycle lasts all year. It normally looks very roughly as described below. It should be noted that this year, due to the current situation, the Beginner’s Group is currently working in the Base phase. (May 2020) In a normal year people may well be in ‘Build’ by now and we may progress there, depending how long Covid 19 lasts. Continue reading “Base training explained…”