Adelaide is arguably Australia’s best city to be a cyclist in, and at the moment, with the Tour Down Under (TDU) in full flight, this is particularly the case! It is so good to see so many cyclists enjoying our beautiful roads, and in particular, the number of interstate riders that are here on organised tours.
I’m sure that with this activity going on, cycling apps like Strava would be seeing lots of kilometres adding up! For myself, and my ‘Leukaemia Foundation – Ride As One’ team members, starting to accumulate more kilometres on the bike is very important, as we have our 7-day 1000km ride in about 3 months!
One great way to beef up these kilometres can be achieved by commuting to work!
As you can see from the image above, my travel distance from home to work is a short 5.7km, which would by cycling standards, hardly count as a worthwhile effort to pull the bike out of the garage. But even such a short distance can add up to something significant! Using my stats as an example, if I commute to and from work over a week, each day contributes 11.4 kms and about 140m of elevation. Over the week, this is 57km and 700m of elevation! That’s a decent enough ride if you were to do it in one go, and contributes a solid base to the rest of my weekly distances! Not too bad at all!
Other than the kilometres on the saddle, I think commuting can provide a number of benefits:
- Easy roll of the legs – You know that heavy leg feeling you get the day after a big ride? I find that my morning commute works wonders to get the system moving again, increase blood flow to those heavy muscles, increasing delivery of nutrients, healing agents, etc, and clearing up the inflammatory waste products!
- Frequency of rolling the legs, including multiple rides in a day! As a flow-on from the point above, as we are increasing the kilometres, and especially when preparing for a multi-day event such as the Melbourne-to-Adelaide ‘Ride as One’, the capacity to back up ride after ride is very important! While the commuting distances may be short, they help to getting used to getting on the saddle and turning the legs after shorter than usual recovery periods.
- Specific training outcomes there are days when I’m pretty exhausted from the overall load of my regular riding + work, etc, so the commute home is an ‘easy’ ride. There are days when I want to hit some higher intensities, especially after some shorter but steeper hills, so I’ll take a little detour on my way home, and really the heart rate and lactate production up, to teach my system to deal with those stresses better; or it may be practicing some acceleration and faster work on flatter stretches of road… whatever it may be, knowing that you are not in the middle of a 3 hour ride, and that home is not too far away, may encourage you to open things up a bit more than you may normally do!
- Improved productivity at work! – There’s nothing better than getting to work wide awake, having gotten your heart and breathing rates up a bit, and benefiting from the physiological and hormonal benefits that this brings! There is strong research showing that a short bout of aerobic exercise increases your cognitive capacity (creativity, capacity to learn, etc) by up to 20%.
- Switch off from work before getting home to the family – one thing I have learnt, is that when I get home, my beautiful wife and kids don’t necessarily want me to be ‘there’, they want me to be ‘present’. My ride home gives me 10-15 mins of time to transition from work mode to family mode… hopefully making me a better husband and dad!
So there you have it friends. Don’t under value those short kms between home and work!
There are so many memes and cliches floating around about ageing, and how we are supposed to feel as we age, and what’s normal – about the aches and pains we should just expect because we are getting older.
Well let me add one more in there for you, that I think you might want to pay more selective attention to:
Ageing is just an accumulation of behaviours!
At the end of our last trail run, Nathan and I met this wonderful couple who were travelling around in their van, doing a Mountain Biking tour of Australia. They were very fit looking, lean, and full of life. Now, if you hadn’t seen the photo, I wonder what image would have come into your mind? A couple of 20-something Swedish backpacker types?
Well, these two were somewhere in their late 50’s to early 60’s, and wow did they inspire me! The smiles on their faces, the spring in their step, the strength in their bodies, and their excitement about tackling some new trails on their bikes where magnetic!
In our chatter they described how lucky they felt, as so many friends their age were full of aches and pains, in bad health, and some even worse… no longer around.
I question how much of it is luck… there’s no denying some luck will be involved, like the parents that life gave us, and making inadvertent choices along the way that may preserve our health and safety. But I think a lot of it is a true return on investment. Make good choices along the way, and you get a compounded return! In fact, these two looked healthier than a lot of people I know who are half their age!
Now, of course ageing has inevitable physiological consequences, and life throws us some curve balls, but I am sure that the choices we make along the way have an incredible impact on the quality of our ageing, and our capacity to make the most out of life. So believe me when I tell you that “ageing is an accumulation of those behaviours”! and if you don’t believe me, believe the two in the picture!!
Couple stretching in Park – Moving well to Move more!
If I could wave a magic wand, and make exercise feel easy for you; if you knew you were going to feel light, agile, nimble – would you want to do more of it??
60% of our population (an average figure across many ‘western’ countries) is inactive… I don’t think that this is because people intrinsically dislike movement! I think we lose our joy of movement at some stage, maybe it’s not a clearly defined line in the sand, but that change certainly happens… after all, we can all see the faces of kids when they are in the full blown joy of movement, right? when they are running after a ball, or jumping into a pool… so what happens? why do we stop to enjoy that movement, that used to give us so much happiness once upon a time?
I think the answer is that it has become hard to move.
One way or the other, it just doesn’t flow anymore does it?! There’s less time for it; it just seems like hard work. Maybe there’s fear of pain, or fear of an injury. Perhaps it’s as simple as the fact that we may stink after sweating (!) and the process of being ‘presentable’ again is too hard…
We all know the benefits of exercise right? So information is not the answer either… so can I challenge you to explore the FUN you used to have when you allowed your body to gain full flight?
I strongly believe that one of the keys to wanting to move more is being able to move better! It’s about putting it in the right order. Think about it for a sec… if you move well, then movement is all of a sudden easier. Things ‘connect better’. There’s less pain; less effort. There’s more power! More strength! More agility! More CAPACITY.
The key to moving more, what ever your motivation, is to move better. From there we can start to set new goals! Such as being able to re-join that sporting club you loved; being able to run around with the (grand)kids without fear of not being able to move tomorrow! or perhaps you want to run your first marathon, or climb a high peak… Or do a tumble turn again!! what ever that goal, let us help you put things in the right order, set up the right process for you to move better – so you can move more!!
Did you know that the way that you structure your running week can have a huge impact on the improvements you make, your capacity to avoid injury and maximise enjoyment?! You are probably well aware of the ‘periodising’ concept, which is understood to be the way that you structure your training loads (volume/distance, speeds/intensity, recovery, etc) over the year to peak for a specific event. But I find that often we don’t break that concept down to the weekly unit. We will talk more about the yearly structure in a future post, but for now I wanted to address the smaller weekly ‘unit’ which will be very easy for you to modify and maximise your gains.
You will be amazed how often I hear this from people when they tell me about their weekly running: “I don’t have a lot of time during the week, so I get in a couple of 5km runs before work, and then I do my long 10km run on the weekend”. Often those two 5km runs are at the same speed, and around the same route. And then we DOUBLE the training load for that weekend run. This can be a quite a large jump! So while there is a bit of variety going from the shorter runs to the longer one, we can do a lot better than this!
“Variety is a key to minimising injury and maximising improvements”
Minimising injury: The best predictor of a future injury is a past injury – and this is where the right health professional as a part of your team is soooo important – to develop a tailored re/pre-habilitation program for you! The next best predictor of injury, in my opinion, is high repetition of loads. By this I mean applying very similar forces, over and over, to the same body structures… hmmm… sounds a lot like running doesn’t it?? running at similar speeds (maybe your constant 5min/km) on the same surface (the roads around your house), in the same shoes, for the same distance, is a pretty good recipe for an injury.
Maximising improvements: The body improves by having to adapt to new stimuli. If we don’t challenge the body in new and different ways, it sits on a plateau. A key concept in training is progressive overload. You slowly and periodically increase your training loads; be it by increasing speeds, distances, reducing breaks, etc. (again, more on this in our upcoming post on periodising).
So how do we put all this together? here are a few points to help you plan your week’s training:
- Vary your running distances during the week. Program your distances to cover a good spectrum. So, for example, instead of doing your 20kms for the week as per the example above (5+5+10), a better spread could be 3km + 7km + 10km.
- Vary your speeds. For example, in the structure suggested above, the 10km run could be your easy long run, at a comfortable pace (perhaps at or just over your average 5min/km pace); the 7km run could be broken up into some threshold intervals (or quicker). For example, you could warm up and cool down for a kilometre each, and then alternate a faster kilometre, with a slower kilometre, for the middle 5kms; and the 3km run could be an easy spin of the legs! This way not only are you providing variety, but also starting to work on different components of your fitness!
- Change the surfaces you run in. Try to run in different environments. For example, one of your runs could be on roads, your faster interval session could be around a gravel path, and ideally one of your runs (even if not weekly) should be on trails. Trail running provides great variety through constantly changing surfaces, as well as inclines, no two steps ever look the same!
- Ideally change the shoes you run in. While we all have our preferred shoes, it is also a great idea to vary these. So you may have a pair of trail running shoes, your preferred longer distance shoes, and maybe a slightly lighter show for your speed work. This will be more expensive to start off with, but they will all last you longer afterwards!
If you need any more specific help structuring your program, I’d love to help. You can contact me here!
Let me start my clarifying that I would never want to discourage anyone from running! Even more so if you are on a journey to improve your health. My whole business and life mission is to help others achieve great health! And this is exactly why I don’t think it is a great idea to use running to start getting fit or lose weight…. as I mentioned in our introductory post to this series, running is inherently hard, and carries with it about a 50% chance of giving you an injury in a year! What I really want to help you do is to LOVE running!
I don’t think it is a great idea to use running to start getting fit or lose weight.
Lets face it, doing anything while we are heavier is harder, and the harder it is, the less likely we are to do it long term. In addition, being heavier would logically put greater stress on joints, connective tissue and muscles. Interestingly, research doesn’t strongly support this logic. Body Mass Index is not a predictor for injuries, other than plantar fasciitis (an injury to the connective tissues of the sole of the foot). However, poor body condition is a strong predictor of injury, so if we have gained weight due to not doing much, then lets make sure we approach this well.
I would recommend that we start to improve our conditioning to run in a few different ways. Firstly, looking at our nutritional intake is KEY. The most effective way to lose weight is to improve what we eat! If you are brand new to running, I would start by walking daily. A quick walk before and after work, or during lunchtimes will go a long way to start strengthening those tissues mentioned above, help with weight loss, and start to get your aerobic fitness going! I would then definitely add strengthening exercises, as we know that these will certainly protect you against injury, and increase your running efficiency – now we are talking! Then we can start to add a few jogs into those walks, or as part of your warm up and cool downs around your strength work outs. In our next post I’ll give you some ideas on how to start your actual running program.
Effects of weight on performance
I am always amazed at the effect that weight has on running performance. That is, how quickly you are likely to run a race… This is why elite distance runners are so light! For example, Lets assume that an 80kg male completes a 10km run in 50minutes. If his fitness and all other external conditions remain the same, but he now weighs 70kg, he would run those 10kms in under 45mins!
So, don’t run to get fit, as it’s less likely to last! Run because of everything you get from it… of course fitness will be a part of that, as weight loss will be, but there’s so much more to be gained from your time out in nature!