Tag Archives: Exercise

(Inside and Outside) My comfort zone

Inside…

I suspect our Time Trial would have been a little more serious than this!

The official organised ride today was a “Time Trial”, an organised race along the sea front. To the victor, a certificate and the honour of being the “Fastest cyclist to have turned up and competed in the Time Trial”, to the other participants, humiliation.

We all declined to participate.

This is probably the worst type of cycling for me. At home my legs and my heart seem to be in an eternal episode of “The Weakest Link”. In warmer climes my Heart Rate seems to be about 10 beats per minute higher. As a result, I generally have some extra strength in my legs, but my Heart Rate is bouncing around at or above my limit.

Given my tendency to compete, I would have found it very difficult to stick to my Heart Rate limit in a competitive situation. Not competing was the only safe option for me.

Fortunately, no-one else was particularly bothered about participating in this prestigious event either.

Instead, we headed up into the mountains for a leisurely climb, beverage and descent. Approx. 26 km (with a climb of ~200m) in total, but done at a relatively sedate pace with frequent stops (mostly to get my Heart Rate under control!).

As is customary with these events, the conclusion of the outbound leg was marked with a refreshing beverage 🙂

A refreshing stop after a climb into the mountains!

Outside…

For some reason, every time I come on an “activity” holiday I experience the need to remind myself that I’m not a sailor. This holiday is no different.

It was a beautiful, calm day. What could possibly go wrong?

Despite the fact that I wasn’t particularly comfortable that the temperature of the Mediterranean fell within “reasonable” limits, and that a sudden submersion may be “shocking” to the system, I had reluctantly agreed to have a sailing lesson with Daughter #2… it would be “a nice thing to do together”.

Our instructor was called Emily. She appeared to have recently joined the Waterfront Crew and was learning the ropes, presumably to get some experience before doing a full season next year.

By the time we started to think about getting on the water the weather had become “blustery” (not sure if this is a nautical term, but it’s a more polite version of the thoughts that were going through my mind as we prepared to launch!).

The intention was to avoid shocks by staying upright and dry. This wasn’t a sound plan! Due to the waves hitting the shore, I was required to do a “fast launch” from the beach. Daughter #2 would accompany Emily in another boat and we would practice our tacks and reaches. It all sounded so simple in theory!

Emily: “Sail towards the buoy and we’ll catch you up”
Me: “OK.”
I headed off towards a buoy, and a bunch of other boats.
A few minutes passed…
No Emily.
Guy in Safety Boat: “The start line is just over there.”
Me: “Thanks, but I have no idea what you’re talking about.”
It turned out that there was also a race for the Sailors. (Another race I’d decline to participate in).
Still no Emily.
I decided to tack to see if I could find Emily (& Daughter #2), resulting in…
Capsize #1.

As time passed the wind seemed to be getting more blustery. The race started, but appeared to descend into chaos as boats capsized left, right and centre.

I learned that if you do a jibe, and you aren’t watching, you get hit on the head by the boom. Hard! (Fortunately I was wearing a helmet). I wasn’t supposed to be doing a jibe. I didn’t know I was doing a jibe. I capsized again… and again!

I was not in control. I am not a sailor.

Eventually Emily decided the wind was not appropriate for an introduction to sailing lesson. She decided to drop Daughter #2 off on the beach and then return to assist me in getting to shore:

Emily: “OK. I’m going to drop Daughter #2 off. I’ll be back.”
Me: “OK.”
Emily: “If you feel scared, I can go and get someone to sit in with you.”
I may have been completely out of my comfort zone, but I was not about to respond in the affirmative to this. What was the worst thing that could happen? I had already been beaten around the head, and de-boated on multiple occasions. I was more than capable of sitting in a boat and waiting for a few minutes… wasn’t I?

When Emily did return, the master plan was for me to head towards the beach and shout to people to let them know that I didn’t know what I was doing.

Emily: “Tell them you don’t know what you’re doing. Someone will help you.”
Me: “OK.”

Eventually I got the attention of one of the safety boats. Purely the fact that I was upright meant that I was 3rd in line for assistance.

Me: “I don’t know what I’m doing.”
Guy in the Safety Boat: “OK, but we need to deal with them…” (pointing to an upturned boat) “then them… then it’s your turn.”
Me: “OK.”

I didn’t need the safety boat. My next capsize proved to be fatal. We abandoned the boat and I joined Emily in hers for the final trip to shore, slightly battered and bruised but relieved, I have to say!. That’s what you call quality family time!

It turned out to be a beautiful evening with a cracking moon!

Post Script: Apparently my rudder wasn’t locking into place. This would have created an obstacle to effective steering or control. This sailing experience may not have been a complete success but perhaps all hope isn’t lost!

Rain stops play

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I am not good at patience.

An all too familiar scene!

I have always known that there are some professions that just aren’t for me. I would struggle to be a Cricket Umpire, for example, not only because my eye-sight is rubbish, and getting worse, but because I would find it impossible to make decisions on when to stop / start playing because of weather… with me in charge, bad light would not be a factor, and only the heaviest of downpours would warrant a break for rain.

I remember being at school and looking out of the window, hoping and praying that the weather would improve so that we could compete in whichever sport was lined up for that afternoon / evening. Whether it was the frost releasing its hold on the Rugby pitch, or the clouds dissipating so we could do athletics, there would often be doubt, and all too often, disappointment.

How the America’s Cup Race Director was able to make the calls he did is beyond me… wind too strong, wind too weak, wind in the wrong direction, even a perfectly reasonable race taking too long. I know he had strict rules that he was enforcing, but they didn’t always feel like they were in the spirit of the event, particularly for the spectators.

For me, if there are two teams present and ready to compete, that’s exactly what they should do!

This would be a handy device for today’s conditions! Unfortunately I didn’t pack mine!

Today is one of those “rain stops play” days. A storm has blown in from Africa and thrown a spanner in the works of the resort we’re in. Water sports have been suspended. Even the cycling has been abandoned due to risk of being blown off or being struck by lightning. To be fair, the weather is fairly severe; strong, gusty winds, heavy rain, thunder and lightning. Safety first!

Today is therefore going to be a different day. All activities have been moved inside. There is significant competition for stations in the gym and in the indoor pool. There seem to be groups of children in every nook and cranny around the hotel. Everyone seems to be having fun!

I need to take a deep breath, wait patiently for my opportunity to do some exercise…

Wait a moment… it looks like there’s a break in the clouds… maybe, just maybe, I can get out for a ride, even if it is a quick one!!!

An ice cold beer

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Officially my most craved after meal. I eat lots of fish, but not like this!

Since I’ve been “being good”, people have asked me on a regular basis whether I enjoy my new regime. The best way I can describe it is that it is like moving overseas to live in a new country… it is new and exciting but there are aspects of my old life that I miss. This can take various forms but often revolves around food and drink; the passing smell of some fine, forbidden food, the craving for something salty, an indulgent dessert, a hit of caffeine, the crispy surface and fluffy centre of a well-cooked chip, or an ice cold beer on a hot sunny day.

The physical environment obviously has a major influence on my cravings, as do associations with the “old life”. Ice cold beer has tended to be a major feature of most of my foreign holidays; a pool-side treat to help pass the day, a pre-dinner tipple to start the evening off, or a refreshing late night pick-me-up. In fact, ice cold beer seems to feature quite highly in many of my holiday memories! Not this one!

I have now gone 122 days without alcohol passing my lips (not that I’m counting!). I suspect I had enough in the preceding 122 days for my average still to be on the high side of the healthy limit. My abstinence has definitely helped me to lose weight and get fit. While I appreciate there is medical evidence that supports the fact that drinking some alcohol is better for you than drinking none, I still don’t feel like I’m quite ready for moderation… yet. I’m still an “all or nothing” kind of guy, even in my new life.

The destination for today’s ride… a chapel famed for its fertility assistance. Enter at your peril!

I’ve been cycling regularly since we’ve been in Rhodes. There is a small group that gathers every morning for an organised Mountain Bike ride. The typical ride tends to head into the mountains to visit places of “interest”. We ride on a combination of road (tarmac) and off-road (dirt / rocks), and the terrain is generally flat with the occasional steep incline (tough on the way up, treacherous on the way down). It’s a bit different to the road biking back home!

Depending on the difficulty and duration of the route, the main group may splinter, creating a break-away group as we look for some more continuous cycling. Given it’s my main source of exercise each day, I’m keen to make the most of it so a longer, steady ride is just the ticket for me. There have been a couple of really good sessions that have been physically challenging (mostly within the limits my Heart Monitor allows!) and enjoyable.

Nothing fancy… just ice cold!

Refreshment is a key feature of these break-aways. Identifying a target destination with an appropriate watering hole is an essential part of each ride. For most of the party an ice cold beer is the beverage of choice. For me, I’ve been adventurous enough to have a Fanta Limon. I have to admit, the beers do look incredibly tempting.

I know there’s nothing really stopping me from having one (other than the distinct possibility that I wouldn’t be able to cycle any further!), but I really am trying to be good. Yes, I may be being too hard on myself, but I’m determined to stick to the regime.

I will however set myself a goal… when I cross the line having completed my London – Amsterdam – Brussels cycle next May I will have a beer. I will make sure it is ice cold, served in a glass straight from the freezer, and I will enjoy it. A lot!

The “E”s

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At Cardiac Rehabilitation, we were taught that many of the key factors that impact the workload on a Heart with an “E”… Exercise, Environment, Emotion, Eating… (I’m sure there were others, but I can’t remember them… please feel free to chip in!).

Many of the “E”s are impacted by travel to foreign lands… strange place, unusual climate, different food, etc. As a result, I think going on a family holiday is a big step in the Cardiac Rehab journey.

A holiday obviously offers an opportunity for some Rest and Relaxation, away from the hassle of day to day life at home / work. For me, it provides a chance to diversify my exercise routine and build on the base I’ve laid down. However, I think it offers something more important. I think it offers the opportunity to embed the change that we’ve been through over the past few months. I say “we”, this definitely applies for me, but in a small way I think it’ll apply for Louise and the girls too.

The whole, “living with Heart Disease” thing was somewhat sprung on us. We didn’t have any time to prepare. One day we were “normal”, the next we were not. In some way, leaving home as a “Survivor”, being away for a couple of weeks, and then returning a “Survivor” makes it more official, normal. A little bit like moving house… you need a break of routine to really make it feel like home.

The Magic Kingdom… not sure my Heart could have taken the fireworks and the emotion of the whole thing!

Our holiday plans over the summer were severely impacted by my Heart Attack. The plan had been to visit Florida and enjoy some of the theme parks we have all heard so much about… you could call it a “once in a lifetime” trip… but when you’ve got growing children, they all are aren’t they!

We decided that a long haul flight, the heat and humidity, the thrills and spills of rollercoasters, driving in a strange place, and the good old American cuisine probably wouldn’t be the best recuperation-aid five weeks after my Heart Attack. So we spent the summer at home, making the best of what Scotland has to offer.

As it turned out, it had quite a lot to offer. We enjoyed one of the best summers for many years, I certainly can’t remember a better one since I’ve been living in Sunny Scotland (and I’ve been there for over 17 year).

The main pool and hotel complex. Always strangely deserted.

To compensate, we decided to book a “special” trip over the October School Holiday (Now!). The girls get two weeks off, so it’s enough time to get away… and really get away! We are in Rhodes enjoying a healthy holiday of sun, relaxation and exercise (in that order).

The “E”s have played quite a major factor so far:

The Environment is much warmer than back at home. The average temperature so far has been in the high 20 degree Celsius range. It’s felt hot! Perfect for lazing around and doing nothing very much!

The Environment impacts everything. It takes time for your body to acclimatise. Quite how and when it’ll make a noticeable difference is unknown, until it does! So, in the short term at least, this provides a need for a certain level of caution.

The lounging pool. Beautiful, but treacherously chilly!

We have access to several Outdoor Pools and the Mediterranean Sea (I’m sure it used to be an Ocean when I was growing up!). Both can best be described “refreshing”. Again, perfect for a cool down if you’ve been lazing around in the sun, but they’re a little too bracing for my liking. I’ve never particularly enjoyed swimming in cold water, but I suspect a fast immersion in any of these could be the last thing I do! Definitely to be avoided!

There are guided Mountain Bike rides twice a day. Definitely for me! The temperature plays a key factors in these too, as well as the terrain over which we ride (I know this doesn’t start with an “E”!). Being on the competitive end of competitive, the key thing for me is to ride at my own pace, to not worry about what everyone else is doing, and to listen to my body (and my heart rate monitor!). My body has definitely reacted differently. I guess I have to learn my limits again given the new conditions.

Dad’s pool… before the kids have woken up at least!

Given I can’t swim in the outside pools, the Indoor Pool has become “Dad’s Pool”. Unfortunately there are some other guests that might also lay claim to it, so I have to pick my times carefully! It’s not big, probably 10m in length, but it’s enough for me to practice my breathing. If it really were mine I’d keep the temperature a few degrees cooler, and get some fresh air circulating in the room. It is as close to a sauna as I’m willing to get right now! Hopefully it’ll serve its purpose.

We’re in a great place to chill out, relax and enjoy a break. There is a lot to do. I just need to make sure I don’t overdo it!

Man versus Brownie

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You may be disappointed to hear that this isn’t an epic tale of one man’s battle to resist the temptation of a tasty chocolate treat; an exhibition of self-discipline and restraint to resist the lure of the sweet, warm cake, deliciously gooey in the middle with just a hint of nuttiness… It’s not that exciting I’m afraid. No, this evening I had my first swimming lesson.

Tasty… but not on the menu today.

I didn’t really know what to expect. Having signed up several weeks ago, all had gone quiet. I assumed I was on a list, participating in a local authority lottery… my number would probably never come up! Well, last week it did. I received an SMS message. 8 pm on Wednesday. My exercise horizons were about to be broadened.

Bovril… or Chicken Soup?

I learned to swim as a child. We used to have regular family trips to the (not so) local pool, splash around for a while before getting changed and having a cup of Bovril and a Bag of Crisps from the vending machine.

I have been able to look after myself in and around water for as long as I can remember, but I would never describe myself as a swimmer. Exercise in my youth was almost entirely gained on solid ground.

More recent attempts to swim for fitness have consisted of rather inefficient thrashing around with the occasional, slightly panic-stricken gasping for breath. So, I decided that if I am to include swimming in my new exercise regime, I should do it properly and have some lessons. Hopefully this will get me to the point where I have the technique and confidence to make it a beneficial, and perhaps even enjoyable, pursuit.

Cute… but best avoided!

So this evening I arrived at the local pool feeling a little self-conscious and a little more nervous. These feelings were exacerbated by the pack of Brownies, lining up two by two, preparing to enter the pool. So much for my quiet, low key introduction back to water!

It was the first time I’m been in a pool since my Heart Attack, so even submerging myself for the first time was slightly nerve-racking. I had been warned to watch out for pressure changes… I might feel “strange”. Fortunately I felt fine, I was able to crack on with the “swimming” unencumbered.

All I had to do was steal the occasional breath and avoid bobbing Brownies (both easier said than done!). Heaven only knows what badge they were practicing for, but it all seemed rather chaotic. Avoiding them was more of a feature of the evening than I could have ever anticipated. As far as I’m aware, we all came away unscathed, but definitely more by luck than by judgement! I’d like to say that Man won… but let’s call it an honourable draw.

No Bovril or Crisps for me this evening. Just a nice cup of decaf tea. How times change!

A bit of a tit

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Before I start, I want to re-assure everyone that I’m fine, feeling good, and not hurt in any way by any of the events described herein. I have recovered from my mid-week tiredness, and I’m looking forward to a restful weekend. I know people worry about me, and I appreciate it. I will look after myself, and take things steady, but I’m not going to stop doing things, and “stuff” will happen. That’s life!

Anyway, on with the story…

Since I’ve been cycling, people have spoken of injuries picked up in bike accidents. Cuts and grazes here, fractured ribs there, a variety of debilitating and confidence draining injuries picked up in bike accidents. Yes, it’s a little bit scary, but it comes with the territory.

I was fully protected, but in little danger!

Today I had a spill myself. Actually, calling it a spill is over-egging it slightly. There was no high speed collision, no mechanical failure, no twisted pile of limbs and wheels. No, it was one of the world’s most slow, sedate cycling accidents ever. In fact, it’d probably be more accurate to call it a casual topple.

I had a bad start to the day. Embarrassingly, my topple occurred before I’d even left the car park to start my ride. It was the classic, “brain not realising your feet are connected to the pedals” accident. It was the sort of incident that would keep my father-in-law giggling for months. An absent-minded over-balance followed by slow topple and desperate but unsuccessful attempts to arrest my fall.

Apparently it happens to everyone. Today it was my turn. I felt a bit of a tit to say the least!

To be fair, Colin (my cycling companion) did very well not to fall off his bike in sympathy (prompted by hysterics). I probably would have done had I been in his position! Fortunately there weren’t too many other witnesses.

After our ride this morning. Colin still trying desperately not to laugh at the memory of my topple!

Talking of idiots, we were buzzed by a couple of boy racers on the ride this morning. I don’t understand how someone could derive pleasure from out-pacing a cyclist, but they seemed to.

Two particularly souped up cars caught our attention. Both were noisy. Very noisy. One of them also seemed to have a James Bond-style smokescreen kit fitted. Nice touch! They must be very proud!

Nice, but does it have “Automatic Smokescreen” kit?

Tired and Grumpy

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There are different sorts of tired: Exhausted, Fatigued, Weary, Drowsy, Pooped, Jaded, Sleepy, Run Down, Flagging, Broken…

As predicted by people that know better than me, I was tired this morning. Which sort of tired I don’t know exactly as it took me several hours before my brain had warmed up sufficiently to properly assess the situation. By which time the feelings had leaked away.

untitled (34) There are many days when I return from work feeling jaded. A sort of dull fog gathers around my head and upper body as the work day wears on. It’s not a positive tiredness, it’s one that grows despite you, rather than one you’ve actively gone out and earned. Since the Heart Attack, I’ve found myself slightly more aware of this sensation, perhaps because I’m more aware (“listen to your body”) or perhaps because I’m affected more.

In the old days I would have poured myself a drink and the woes of the world would have drifted away. Now, I choose exercise. An hour on the bike is sufficient to blow the cobwebs away. A post-exercise buzz, and everything is tickety-boo all over again.

I continue to sleep well, but occasionally wake up feeling sleepy. Again, in the old world I would resort to chemical stimulants to liven me up. A couple of strong coffees and I’d be “good to go”.

imagesCAFA5V8Z I’ve also eliminated caffeine from my diet, so I guess I’m a slower starter than I used to be. This is, however, offset slightly by the fact that I am not impacted in any way by the after effects of alcohol and unhealthy late night snack-attacks!

As it turns out, the early morning sleepy feeling can also be accompanied by grumpiness. Severe grumpiness on some occasions.

This morning was a case in point…

I had an introduction to the gym last night. The 20:15 start time seemed fine when it was arranged, but as it happened, I got home from work feeling jaded. I snuck in a very short period of shut-eye before getting ready, but not enough to make a real difference,

The introduction session was good. It turned out that there is a lot I can still do in the gym, providing I’m sensible, and keep my feet moving.

By the time I finished, however it was 21:00, and I hadn’t actually done any exercise. Having made the effort to get there, and inspired by the introduction, I figured there is no time like the present, and launched into a gym session.

Afterwards I felt great! My exercise buzz wiped out my fatigue. I was ready to take on the world. By the time I got home, I was not however ready to sleep.

So I sat up for a while before heading upstairs…

“It was way past my bed time!”

“I would regret it in the morning!”

And I did!

So, sincere apologies to all the people who came into contact with me during the early part of today. Lesson learned (again).

Louise – I’m sure your Fruit Juices are lovely. It’s all very exciting! 🙂

Fair weather golfer

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I’ve always been a bit of a fair weather golfer. I’ve never enjoyed playing golf in inclement weather. I really don’t enjoy the hassle of waterproof clothing, umbrellas, wet grips, damp feet or the general misery of seeing a round fall apart (which is generally the way with my golf) wishing I was somewhere else. Somewhere warm and dry.

Don’t get me wrong, I enjoy playing golf. Up until recently, it’s been my primary escape outside work. A few hours in the fresh air, enjoying the best of what Mother Nature has to offer. It’s just that I prefer it in shirt sleeves rather than oilskins.

Not my favourite way of spending an afternoon!

Given there is a Scottish winter between me and the Euro City Cycle, I need to “Man Up!” on a number of fronts. One of the important ones is braving the elements to get the miles in.

I could be a wuss, and do all my winter training on the Turbo Trainer in the garage, but there’s nothing like actually being out on the bike dealing with the gradients, the road conditions and the elements. As my sessions get longer it may also get a little tedious despite the distraction of the Sufferfest videos.

So, I’ve made a pact with myself to get out despite the weather (assuming it’s safe to do so, of course!).

This morning was my first test… the weather was dreich* to say the least. I’m proud to say that I got up and out anyway and did a solid solo 13 mile ride.

A dreich Scottish day!

I headed to the Railway Line for the ride again. One of the benefits of a miserable morning was that it was quiet. It seems that only dog owners were willing to brave the elements – even the few runners that were out seemed to have dogs in tow.

I say only dog owners, but I don’t strictly have evidence to back this up as I did spot a couple of other sportsmen doing their thing… standing in the middle of the River Dee, fly fishing. Good Luck to them!

Dreich, but a beautiful morning for catching fish!

So, a new rule for me:

Don’t let the weather get in the way of doing the things you want to do!
(Except playing golf, perhaps!)

***

* Dreich: A combination of dull, overcast, drizzly, cold, misty and miserable weather. At least 4 of these adjectives must apply before the weather is truly dreich.

Scotland’s favourite word apparently, perhaps because it’s in such common use. http://www.scotland.gov.uk/News/Releases/2013/01/favourite-word23012012)

My next (big) challenge

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As I approach the end of my Cardiac Rehab sessions, I need a challenge to help keep me focused and motivated throughout the dark cold winter nights.

This is an important decision for me. It will create the structure of my next phase of my recovery. I need to select something that is realistic and achievable, but also something reasonably challenging. Challenging enough to keep me interested, fit and focused!

I checked out the British Heart Foundation website for ideas. Given my recent fitness exploits, it made sense to look at their cycling options. They offer a large number of interesting choices… the extravagantly exotic, outrageously “foreign” and luxuriously lengthy options were ruled out fairly quickly. I also eliminated the mundane… it’d be good to do something a little bit different!

Having tested a few options with the family (where I successfully tested the boundaries of exotic, foreign and lengthy), I landed on…

…a Bike Ride from London to Amsterdam to Brussels.

280 miles over 4 days starting on 7th May 2014.

Along the way, I’m also hoping to raise a few quid for the British Heart Foundation.

This is the sort of climbing I like!

Excitedly I went to register for the trip. Unfortunately, my first attempt was a complete anti-climax. ironically my attempt failed on a web page with the title “Your challenge starts here”… it appears it does!!! Having spent some time typing in my long list of medication, I was a little frustrated to say the least!

Anyway, I eventually resorted to the manual telephone method, and I’m now all signed up!

All I need to do now is raise some cash, get properly fit and persuade a GP to sign my “fit for fun” letter in advance of the trip. All very exciting!!!

I hope you’ll join me every step of the way!

Out and about

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It was another cracking morning in the North East of Scotland this morning. I marked it with my latest venture out on the bike. It’s the second weekend I’ve been out early, not quite the crack of dawn, but certainly a good start to the day. It’s definitely a routine to get into!

A cracking morning to be out on the bike!

As a result of my recent “Sore Leg” post, I have received some guidance that the reason my legs have been hurting is because the cleats on my shoes were slightly at the wrong angle. Having made some subtle adjustments to my shoes, it felt much more comfortable. Hopefully problem solved… it’s good to share your woes!

This morning’s ride was the longest continuous effort I’ve put in since my Heart Attack. We went at a steady rate and kept going. We covered about 16.5 miles in just over an hour (including spending some time trying to correct a mechanical “knocking” sound that turned out to be the lid of my water bottle rattling against the frame!!). It didn’t feel fast, but it felt quite tough.

The first of many loops around Westhill – slightly more undulating than the Turbo Trainer!

I do have to remind myself that I’m recovering from a Heart Attack, and back this up with frequent checks of the Heart Monitor. I am however also making up for about 20 years of physical neglect, so my of my body is at the limit, not just my heart!

It really is great to be out and about though. It gives me confidence that I’m making good progress. I’m just about to enter my last week of Cardiac Rehabilitation, so it’s a good time to start to (slowly) push the boundaries!