Winter can be a time of excess heavy foods, inactivity by the fire and a glass, or more, of your favourite red wine, and why not? You worked hard for this time of relaxation. What if the scales show you have put on a few extra kilos? Obviously, it’s time to buy some more honest scales.
September is the first month of Spring and it’s time to Activ8, but are you up to it?
Life is about living longer, but also having a better quality of life. Exercises, such as cycling, can help you achieve both.
Especially for those who are “no longer 21”, like most Bike North members, cycling is a great, non weight bearing exercise, easy on the joints but provides benefits in weight control and cardiovascular fitness. Plus there are all the mental health benefits and friendships.
So, what do you need to do to Activ8 in September, and beyond?
First Steps
If you haven’t seen your GP in a while, make an appointment and get checked over. Even getting an ECG can be worthwhile in detecting any underlying heart issues.
Recently, a Bike North member had an ECG, even though they had no symptoms, just as part of a general health check. Within the week, they were recovering from a triple bypass! Yes, it can happen to anyone.
Also discuss your diet with your GP. Small changes can improve your health dramatically.
Step Two
So, you’ve been inactive for the Winter. You wouldn’t ride the Tour de France as your first activity, so what makes you think you can just pick up where you left off months, or years ago?. If previously you’d ride 30km at 20kph, why not start at 15km and at a slower pace?
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See how you are feeling the next day. Stretching, especially after the ride, is very important to stop those muscles from complaining the next day or longer.
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Rest and recovery are just as important as the ride. Don’t start off doing daily rides but leave some days in between for recovery, doing possibly three rides in a week. This gives your muscles time to rebuild.
Step Three
After a few weeks, how are you feeling? You can use all sorts of electronic measuring devices to track your heart rate, VO2 max score and the like, but the critical measuring tool is your body.
If you are feeling good, it’s time to step up the training.
There are three things that need attention, being distance, pace and elevation, but don’t attack all three at once.
Try increasing your distance by an achievable amount on the first ride of the week. On your second ride, why not try to maintain a higher pace over the shorter distance? Finally, start to introduce some hills.
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They don’t have to be huge, but some short, sharp hills or some longer, less steep, gradients will help build your stamina. You’ll come across these in your rides so it’s best to be prepared. There is no shame in walking up a hill if it becomes too much.
Step Four
Continue to build your distance, pace and hills. You’ll be starting to feel the benefits of regular exercise and you’ll naturally improve your riding. You’ll be able to look at the scenery and really enjoy the outdoor life.
General Tips
- A good pair of cycling “nicks” will make riding far more comfortable.
- Try to get a riding buddy. Any exercise habit is easier to maintain if you are part of a group.
- When you are ready, try a Bike North ride which is less than your optimal, then work up.
- When you start burning calories, don’t add them to your normal diet. Remember, you have to carry every extra kilo up the next hill.
- If you want to set a goal, say to ride 100km in a week, tell a friend or family member. This will keep you honest and on track.
- Don’t overdo it. Doing too much, too soon can be dangerous and cause injuries which can set you back in your improvement program.
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- Don’t be afraid to go back to your GP if you are not feeling OK.
Brian Lynne