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.”

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 –

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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.

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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…”