Tag Archives: Exercise

Life is an endurance sport

Fighting back

Just over ten months ago I started my latest and most important attempt to get myself into physical shape. Having just been discharged from hospital after suffering a Heart Attack it was long overdue. Aged 42, years of neglect, complacency and idleness had taken their toll.

My quest for fitness started tentatively; a shuffle around the Cardiology Ward accompanied by daughter #1. She was scared of her father’s mortality. I was afraid of every twinge, every strange sensation. We both pretended things were normal, trying hard to mask our fear. Bravely, we managed a lap of the ward, perhaps 100 metres. Afterwards I returned to bed, exhausted by the effort.

Tomorrow morning I will set out on a 280 mile journey to cycle from London to Brussels via Amsterdam.

I’ve come a long way!

***

So far there have been several distinct stages to my physical rehabilitation:

Stage 1: Confinement

For the first 24 hours I was confined to bed, tethered to machines monitoring my heart, recording every beat.

Then I was cut loose of the wires. I was free to move around but not in shape for physical exertion. A shower was about all I could manage.

After four days of rest I was ready for the long shuffle out of the hospital to recuperate at home.

Stage 2: Finding my feet

My journey really started with “Dad’s little walks”; shorts walks from the comfort of the house. Five minutes was enough to start with, at a gentle pace. Twice a day; morning and evening. GTN spray to hand in case of emergency (fortunately never used!).

I added an extra minute each day as my strength and confidence grew. Eventually I was able to venture out unaccompanied, walking further and faster, my independence slowly returning. Occasional outings with Louise became a sociable evening stroll, slightly more relaxed each time, a pleasant change from anxious medical supervision.

Eventually I built up to 30 minutes twice a day. A good walk at a strong pace. The effort worked my heart, brought me out in a light sweat; proper exercise for the first time in a long time.

The results of the first 10 weeks

Stage 3: A helping hand

Eventually I was ready for Cardiac Rehabilitation, 40 minutes of supervised exercise twice a week. As part of a team, patients and staff, we worked together. Week by week, for 8 weeks, the intensity increased. My swagger returned as my stamina grew, as I was encouraged to (ever so carefully) push my limits.

My Heart Rate Monitor became my best friend, measuring my physical exertion, monitoring my well-being. The magic number was 118 beats per minute, 80% of my theoretical maximum.

I started cycling. Initially at home. Stationary, In the garage. I bought a Turbo Trainer and borrowed a bike. At first it was painful in so many ways, the shoes were too small, the bike poorly adjusted, cleats at the wrong angle and the saddle… the saddle was a sadistic joke.

15 minutes was enough. 15 minutes and a walk, a stretch, some relief. Day by day my tolerance levels increased. I pushed myself. Day after day: “The Long Scream” over and over.

I invested in a bike of my own.

By the end of Cardiac Rehabilitation I could manage a full 30 minutes on a cross-trainer. 30 minutes of continuous exercise, at the upper end of my Heart Rate range. It felt good. I felt good.

It was time to sign up for a longer term challenge… the Euro City Cycle.

Before the winter hit we managed a few gentle outings, cycling’s equivalent of “Dad’s little walks”. I was followed every mile by a good, caring and patient friend. I started to find my legs; 17 miles became 25, then 30.

Cycling buddies… the early days

Stage 4: Laying the foundations

Continuity over the winter built my conditioning. I exercised six days a week come rain or shine. I rotated my cycling routines to provide a little variety; The Long Scream, Angels, Hell Hath No Fury… “The Sufferfest” guiding every spin of the wheel, every turn of the pedals.

I ate well. I looked after myself. No alcohol. No caffeine. Low fat. High fibre. I lost over 45 lbs. A shadow of my former self, approaching my fighting weight.

I added swimming to the routine to provide some extra variety, to improve my flexibility and build my core strength. Far from a natural swimmer, it worked me harder than anticipated. It was a welcome rest for tired legs, and it’ll provide a challenge for another day!

Christmas came and went. A brief relaxation of the strict regime allowed roast potatoes and gravy for Christmas dinner, a tasty treat!

Then back to the training, cranking the pedals, dreaming of warmer climes, of venturing outside.

Stage 5: Head for the hills

Emerging after a winter on the Turbo Trainer was literally a breath of fresh air. The hours on the bike had prepared me well.

Flat and gentle at first, the weekend rides became increasingly long and challenging. Hills were gradually introduced, providing a new challenge to my strength and stamina.

With reassurance from the Cardiologist, I became less obsessed with my heart rate. I continue to monitor it, but focus more on the level of effort, my breathing. Relieved of the tight constraints, my cycling has become less stressful, more relaxed, free.

Cycling has become part of my life. It has made me strong and confident again.

Over 10 months of discipline, a new lifestyle, regular exercise have stood me in good stead. It hasn’t happened overnight, no fads, it has taken time and effort.

With over 2,000 miles in my legs this year, I am ready to take on the Euro City Cycle. A distant dream has become a reality!

I’ve come a long way, but my journey is not complete!

***

I am lucky.

I had a chance to fight back, a second chance. A chance to make a difference, for my family and myself.

If I can do this anyone can. I had a “wake up call”, but there’s no need for you to wait!

Back to nature

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Monday marked the beginning of a short family break; few days of exercise and fresh air in the middle of forest in Northern England. The boys (our cats) had been captured and checked in to the Cat Hotel, happy to spend a week in the lap of luxury; heated beds, over-eating, wild parties and the kind of attention that only money can buy. We, on the other hand, were heading back to nature; five days of living off our wits, pitting ourselves against the best that the forest could throw at us. Center Parcs.

The illusive Red Squirrel

Having fought through torrential rain and heavy traffic, we eventually arrived at our destination. To celebrate, we passed it several times as we desperately searched for the nearest supermarket, in urgent need of “essentials” to sustain us for the days ahead. The first few hours followed a familiar pattern, excited children running amok and stressed adults trying to get over the journey, slowly coming to terms with the speed things are done around here. This was particularly evident in the bicycle hire queue where frustration builds and the tension is palpable. As the third “Expert” is called to help the Cycle Hire Attendant fix the uncooperative till, the same thought is written across the face of all in attendance…

“When can I start having fun?”

Freshly equipped with their personal weapons of mass destruction, the newly crowned cyclists wobble their way away from the Cycle Hire Centre. To spice things up, they quickly come into mortal combat with cars (for one day only), desperate to end their tiring journeys and start having fun too.

***

For the first time ever, I don’t feel quite so much of a fitness fraud. Our bags are bulging with sports kit, but it’s all in regular use. We’ve even brought our own bikes. For us, any wobbling will be due to ineptitude rather than lack of familiarity. We are ready! Within minutes, we start to experience nature; a mother duck leading her new-born ducklings, pheasant, wood pigeon, the promise of red squirrels (at least signs warning of the promise of red squirrels) and a baby rabbit. And then the tranquil forest was disturbed by a dreadful shock… a blood curdling scream followed by the sound of two feet landing after having jumped high into the air. Then silence. Louise’s eyes were full of terror with her discovery… the boys had left a little present inside her shoe, a small keepsake, a tiny wee mouse. Perhaps nature can be fun after all!

Gaining inspiration

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I’ve been fairly motivated to get myself in shape since my Heart Attack. It gave me the “kick up the behind” I needed to get of the sofa and start exercising.

After building some initial momentum at Cardiac Rehabilitation, the Euro City Cycle has given me the focus to keep pushing through the winter. Having something to work towards has really helped maintain my motivation through the cold, dark days.

Despite this, I sometimes find my work-outs tough. I stay within my limits as far as pushing my Heart Rate and Stamina is concerned, but at the same time I try to work hard enough to push those limits further, to slowly build my strength and endurance.

Today marks 10 weeks until I head south to start the Euro City Cycle. I really need to start upping my training to ensure I’m properly prepared. To do this, I have to push myself a little harder.

I would like to avoid feeling like this on the Euro City Cycle!

When I’m tired it’s tempting to take short cuts, to give myself a break, to find an excuse to ease off or slow down. Often the tiredness is mental rather than physical. It’s difficult to keep pushing.

On Sunday I fortuitously stumbled across “Race across America (with James Cracknell)”. I joined the story as he arrived in Death Valley, during his attempt to travel from West Coast to East Coast in 18 days. Having arrived by bike, he had to cover about 80 miles on foot, the equivalent of 3 marathons in temperatures of 120+ degrees. It was brutal! If his challenge wasn’t great enough, he had an injured foot that made every step painful.

He lost 35 litres of sweat during this little stroll!

To be honest, the whole thing was bordering on nuts, but the effort and mental strength was amazing, a real source of inspiration. Since I saw it, whenever I start to feel tired I compare my position with what he had to deal with. It’s never failed to give me an extra boost of energy so far!

I also liked the fact that he really didn’t enjoy his ice bath afterwards. I’ve always wondered how pleasurable they must be. The answer appears to be “not very!”. I understand the rejuvenational benefits an ice bath may have, but I’ll be giving them a miss if that’s OK. If I were to have one it could literally turn out to be the last thing I did!

The part of the James Cracknell story I wasn’t expecting was that he got knocked off his bike and suffered a serious head injury from which he’s still recovering. Ignoring how the injury happened, I also found his recovery inspiring. It certainly helped me put my rehabilitation into some context. Again, what he went through in the months after his accident was on a different scale to what I’ve had to deal with. I am very lucky!

So, over the coming weeks I’m going to knuckle down and do the work. No excuses.

Surf’s up!

I’m a Swimmer not a Fighter

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… actually I’m not much of a swimmer either, but I’m doing my best!

This morning saw a new low in my battle against all that is frustrating about January. When I arrived at the pool at around 7 a.m. it was busier than ever.

So it could have been worse!

The Swimming Club were using 4 lanes leaving just 2 for Public use. Each was packed with people trying desperately to mind their own business and enjoy their morning exercise. I hesitated before heading into the Changing Room to get ready, but decided that I’d come this far so I may as well make the most of it.

I’m still very much at the “confidence building” stage of learning to swim. I can make it up and down the pool, but I know I’m not relaxed and recognise that is a major reason why I find each length so exhausting. I think just spending time in the pool will help, but under the right conditions. Having other people in close proximity does not help create the right environment.

I’m not sure whether it’s purely the fact of avoiding people that makes me uncomfortable. I certainly don’t find it easy to time my lengths to prevent me catching up with people in front of me, or holding up people behind me. I also find it off-putting watching out for people coming in the opposite direction. All too often I end up snagging on the lane ropes as I try to take up as little space as possible.

Maybe this is the way forward!

I sometimes think it would be easier if I was a fighter. I could swim over the top of, or around, other people without a care. As it is, I spend a lot of energy avoiding the worst scenario of all… touching someone!!!

Let’s face it, human kind was not designed to be in such close proximity to so many other “strange” human beings wearing so little.

Perhaps I would benefit from seeing a sports psychologist to get help relaxing under such circumstances? Maybe my issues are more deeply seated! For the time being I’ll continue with the good old fashioned British approach… stiff upper lip, look ahead and pretend it’s not happening!

September; A good month to join a gym

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Today I did my first early morning, pre-work swim of 2014.

I haven’t been too hard on myself up to this point. The dark, cold mornings are difficult enough to deal at the best of times. Having thoroughly enjoyed the long relaxing Christmas break, getting up for work has been enough of a shock to the system without trying to get to the pool. I therefore gave myself a little time to ease back into the routine. Given most of December was spent trying to fight off colds and sniffles, it’s been a while since an early morning swim was part of the routine.

The pool was very busy. Some say it’s a myth that January is the busiest month at gyms, but I put the new faces down to New Year Resolutions that are yet to fall by the wayside.

If you are planning a “get fit” campaign, I would strongly recommend you do not start in January. No wonder people find it difficult to stick with their Resolutions… everywhere is crowded, it’s really not pleasant!

Now, if you could just find yourself a space…

Apparently Gyms rely on over-subscription and a significant drop off in attendance as the month / year goes on, If people only experience a gym or swimming pool in January, I can completely understand why they don’t enjoy it.

Wouldn’t it be great if, rather than doing New Year Membership Promotions, your gym focused on its existing members. They could re-open admissions in February. I know New Memberships are 50% higher in January, but it would send a good message.

To existing members it would say: “We care about you. We want you to have access to the facilities you have paid for,”

To Prospective members it would say: “We want you to take your membership seriously. We know that if you join in January, chances are that we won’t see you again. Wait a bit. Think about it. If you’re serious then we’ll welcome you with open arms… Oh, and when you are a Member, we will look after you too!” *

Of course, (in the Northern Hemisphere, and particularly in Scotland) the issue is exacerbated by the winter weather… heading outside isn’t exactly the most appealing of propositions. The weather is made for a onesie, a roaring fire, a box-set and a glass / mug of something to warm the insides.

Instead of January, I’d suggest you start your fitness campaign in September. Get the Summer holiday out the way and then get yourself fit. The gyms will be quiet, the weather temperate, the days long. You’ll have a natural head start, you’ll feel great and you should be in the swing of things by the time January and the winter blues come around.

Anyway, I managed to fight my way through the crowds for a reasonable swim. With a Turbo Trainer session this evening I’m feeling tired but satisfied. Time to kick back in my onesie!

How can a man look so cool and so cosy at the same time?!

***

* I recognise this is selfish and elitist. It is also largely irrelevant for me and the many thousands people that use Public Facilities. We just have to suck it up and make the most of it.

Seeing the light

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My swimming kit is simple (isn’t everyones?): Trunks, Goggles.

I upgraded my trunks some time ago. Since I started swimming ~~seriously~~ regularly I decided that beach shorts probably weren’t performance enhancing… they were literally a drag. As I lost weight, they became a liability… literally a threat to common decency!

So I upgraded to something a bit sportier and a bit snugger. Job done!

My goggles were fine. I acquired them while we were in the Middle East. I remember being presented with a very limited selection at the local sports shop and selecting the best of a bad lot. They had orange lenses. I presumed they were light enhancing, but in reality they were just orange.

These aren’t an exact match, but you get the idea!

On Sunday I discovered my goggles were missing. I had obviously left them in the changing room. Being such a fine pair, I assume they had been “re-homed” rather than being handed in to lost property. Of course, their new home could be a rubbish dump!

Last night was my first outing with my new goggles. I had gone for a simple pair with clear lenses. When I tried them on, I discovered the lenses were slightly larger than I’m used to. They looked a bit like ~~googles~~ goggles that you’d wear if you were Wing-Walking, or Driving a Vintage Car. However, they looked like they’d do the trick.

My new goggles look like they could be multi-purpose!

When I got in the pool… WOW!!! What a difference they made!

It seems fairly obvious in retrospect, but I had no idea how different the under-water experience would be with clear lenses. There was light!!! I could see!!! (Actually I could see a little more than is required for an enjoyable swim!).

The environment was exactly the same as I’d experienced in the past, but the way I engaged with it completely changed that experience. It was a real eye-opener!

I appreciate that in itself this is not a life changer… but it’s got me thinking about whether there are other things I do that could be similarly enhanced by small, simple changes. I’ve got my eyes peeled!

Rites of Passage

The thought doesn’t count enough

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Today was to be a swimming day. Having been on the bike the past couple of days I was looking forward to a swim with no time pressure. It was an opportunity to enjoy being in the pool, to get some lengths under my belt. There was the added bonus of being back home before anyone else in the family got out of bed.

I have been tired so I didn’t set my alarm. I’m still getting back into the normal routine having enjoyed the relaxation of the festive period a little too much. My internal body clock has always been fairly reliable so I was confident that would wake up naturally in time to make the early morning session at the pool.

As planned, I woke up at around 7.30. It took me a few minutes to summon up the energy and the courage to look at the clock. 7.35… still plenty of time. I then had the inevitable dilemma… stay in my warm bed for a long Sunday lie, or move (fast) to swim.

The decision wasn’t straightforward. I had made the mistake of thinking about it. I should have just been up and out.

Two thoughts finally got me out of bed (1) I reminded myself why I was doing it in the first place and (2) that the exercise counts twice as much when you don’t want to do it! (See “Twice the satisfaction“)

After a very light breakfast, I headed to the pool…

The car park was surprisingly quiet. I allowed myself a self-satisfied thought to myself: “So, the New Year Resolutions don’t apply so much on a Sunday morning!”.

It was also quiet inside the pool. Too quiet.

Receptionist: “We have a gala here this weekend. All weekend. The pool’s closed.”
Me: “Aaaarrrrrrggggghhhhhhh!!!”

I guess it serves me right, but I’m not entirely sure why.

So, if you’re reading this over a leisurely breakfast, having had a long lazy lie, you can be satisfied that you have done exactly the same amount of exercise as I have so far today… without even thinking about it! Sometimes the thought just doesn’t count enough!