A grey ladnscape with railroad tracks. By Matthew Bedford for Unsplash. In life and training, avoid the grey zone
cycling · fitness · self care · training

In life and training, avoid the grey zone

catherine w1 Comment

When I was in my 40s, I spent a lot of time training for long rides, short intense rides, hilly rides, and yes, bike racing. Mountain bike racing was the most fun, and I also did some crits, some cyclocross races and a few road races (my least favorite).

For a while, I had a cycling coach, the marvelous and wise Steve Weller. He was in his 20s then, racing and also beginning coaching. He saw and appreciated my strengths (cornering, bike handling, general enthusiasm) and helped me improve on my weaknesses (sticking to a training regimen, developing high-end power and hill-climbing coping strategies).

I’m still on Steve’s email list. He sends out weekly posts about training, mental states and attitude, seasonal shift advice, etc. Last week’s post was about research on intense workouts featuring 30-second all-out intervals with 15 second breathers.

And then there was this one small mention of the grey zone. What’s that? Here’s what Steve wrote:

The grey zone is the intensity band between genuinely easy and genuinely hard. It’s not Zone 2. It’s not a threshold interval. It’s the moderately hard effort that feels productive — the group ride that’s too spicy on the hills, that solo endurance ride where you keep the power “comfortably uncomfortable” for two hours.

Those rides take some effort, they feel like a workout, and they’re definitely not easy.

But physiologically, this approach is a dead end. You ride too hard to truly build an aerobic base, but not hard enough to create a meaningful high-end stimulus. You accumulate fatigue without triggering the adaptations that will actually make you faster.

Yep, I can speak for myself that I’ve spent way too many minutes on the bike going harder than I might like, but not in a focused or intentional way with a particular goal in mind (other than to get this ride over with or keep up with folks who are faster or peppier than I am). All cycling coaches and all cycling training advice tells us that the grey zone is where motivation goes to die. We don’t get the benefits of focused threshold or top-end-power training, and we don’t get the advantages of long slow distance. We just get tired and then frustrated when we don’t see results.

Oh my god, I can so relate to this now, even though I’m not doing bike training.

Reading Steve’s posts, it was clear to that this is a thing I do in life as well. When I’m feeling behind or pressed by tasks and obligations piling up, I’ll often speed up a little, trying to catch up, but without a real plan or purpose or specific and reachable end point. Instead, it’s all about Go faster! Try to catch up! When will this be over? When can I take a break?

We all know that frantic flailing rarely works in any context, but it is an easy go-to move. Maybe there are other options.

Can I push myself to go hard for a short period of time, a particular goal in mind (e.g. finish that abstract, grade that set of exams, write that report draft, do that group family call)? Can I schedule in rest or relaxation or recreation for some amount of time (e.g. crafting, reading, watching a movie, calling a friend, taking a nice walk, swimming with my favorite toddler)? I’m thinking that yes, I can do that. I can do that more often.

The grey zone sounds scary, but really it’s just a place where we can’t see our way clear to resting or focusing. Let’s clear things up and see how that makes us feel. Thanks, Steve, for reminding me how to train for life as well as cycling!

fitness

Sitting with Uncomfortable Biases

Diane HarperLeave a comment

This blog supports all kinds of bodies finding joy doing fitness activities. I like to think I do too. But recently I have realized that being truly welcoming to everyone is harder than I thought.

I take a jazz class every week. It’s a small group, and none of us are particularly good. This year there only four of us. Two have some sort of intellectual disability (they both compete in the Special Olympics and I recognize one from the Dragonfly program that the dance school runs for people with Down Syndrome).

This slows down the class as it takes longer for our teacher to explain the steps. I can feel myself getting impatient. The fact that I’m only doing the class for fun makes no difference to my competitive perfectionist self.

I’m working to shift my perspective. I love this class and my teacher. I’ll never feel the pure unadulterated joy of my two classmates because I’m just too self-conscious and worried about getting everything right.

But I can try. And I can practice being a little more patient while I’m at it.

Two women jump for joy. They are silhouetted against a yellow and orange sunset.
woman in pink dress riding a cyclo in busy street The Wave!
fitness

The Wave!

Sam BLeave a comment

I saw a reel recently where a cyclist asked her followers a simple question: do you always wave to other cyclists? She called the wave a small act of good vibes. Her view is that waving adds up to a better cycling community for everyone.

There’s different ways of waving,  of course. There are different levels of comfort with taking one’s hand off the bars.  Some of us just lift two fingers off the handlebar.  Some people just nod. And then there’s the full on very enthusiastic wave below.

There is some hierarchy in the world of waves.  Mostly it breaks down along predictable lines. Some riders in full kit on expensive bikes don’t wave at people on rental bikes or everyday bike commuters. 

It’s a credential check. Are you a real cyclist or merely someone riding a bike?

I wave at everybody on a bike out on the open ride.  It’s a bit weird in the city where there are so many people on two wheels.

And I think waving matters.  There’s lots of social science behind why it matters so much explained in the Instagram reel linked below.

Sociologists call this kind of contact a “weak tie”: not your close friends, not your family, but the loose, low-stakes connections with people you’ll likely never speak to again. A wave between strangers on bikes is about as minimal as a weak tie gets, and it still counts.

There wave sends a message: I see you. You’re one of us out here.

So my advice? Wave.  Wave at the kid on the BMX. Wave at the person on a wobbly rental bike.  It costs you nothing, and for someone, it might be the whole reason the ride felt okay.

H/t to the Instagram reel that got me thinking about this and for the explanation of the work done by waves.

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Never stop being a beginner

Sam BLeave a comment

Why? Because that’s where the adventure lives. I love this message, and it’s a great fit for my word of the year EXPAND.

What are you going to try this year?

I’m thinking maybe curling.

There’s learn to curl here in Guelph.

See also Queer curling league Out on the Ice expands to Guelph.

Curious about why people love curling? Check out this guest post by Karen Houle.

A curling rock
Train Your Brain Day? Sounds Good To Me!
fitness · habits · health · motivation · self care

Train Your Brain Day? Sounds Good To Me!

Christine HenneburyLeave a comment

Today (Tuesday, October 13) is Train Your Brain Day so I thought I would find a few fun ways for us to celebrate.

Don’t worry if you struggle with these activities or videos though because October 13 is also the International Day For Failure – a day to celebrate the important role that failure plays in the learning process.

So, even if you make a total mess of the brain training, you can console yourself with the fact that you ARE learning and that you are celebrating both Train Your Brain Day and International Day For Failure at the same time.

That would be pretty impressive, don’t you think? There’s really no downside to giving this whole thing a try!

Two hands holding a Rubik’s cube
Is solving a Rubik’s Cube specifically mentioned in the articles I read? No. Does it seem like the kind of challenge that would be beneficial? Yes. Image description: a photo of someone’s hands holding a Rubik’s Cube as they turn one column of squares into place.

So, let’s get started with the whole Brain Training/Day for Failure cycle then, shall we?

I’m giving you a big list of links and a bunch of videos but I don’t want you to break your brain.

Just pick one or two things to try, pretty please. No need to overwhelm ourselves!

13 Brain Games for Adults to Help Keep You Mentally Sharp (from HealthLine)

6 Powerful Brain Exercises to Help Sharpen Your Mind (from Prenuvo)

22 Brain Exercises to Improve Memory, Cognition, and Creativity (from Medical News Today)

Why Dancing Could Be the Ultimate Brain Workout (from BBC)

Since these specific activities get mentioned a lot when you search from Brain Training, I thought I’d link you directly to crossword puzzles, logic puzzles, Word of the Day, Sodoku, thinking creatively, mystery games,

And, finally, here is just a sample of all the fun videos I found about training your brain.

A video from Justin Agustin called How to Improve Brain Power/ Easy Brain Exercises to Improve Memory. On the right side the still image shows Justin (a man with light brown skin, very short/shaved hair, and a green sweatshirt), using his left index finger to point to his right hand which has two fingers raised. In the middle of the image is a pink image of a brain and text reading 6 Powerful Brain Exercises is on the left.
This video from the Wellness Cupboard is called 2 Min Brain Boost Quick Hand Exercises: Day 1. The still image shows a pair of light-skinned hands with their fingertips pressed together and the background is beige with text reading Neuro-nimble Series Day 1 in brown on the upper right. Their channel includes a whole playlist of activities like this.
This video from NeuroYoga is called Halloween Memory Challenge: Where Was It? Brain Game and the still image is supposed to represent a spooky night. The majority of the background is purple with a darker purple representing the night sky and lighter purple representing clouds. The ground at the bottom is black and there are small houses with triangular tops and a few trees at the bottom and a few black bats in the sky. Text in white reads Train Your Memory Halloween Challenge “Where Was It?”
This video by SENDCo is for kids but I found it fun so I included it. It’s called Brain Break Hand Movement Routine for Focus and Crossing the Midline. The still image shows a landscape in the background with a simple drawing of green hills against a light blue sky. There are two hands near the bottom of the image with the palms facing the viewer. The left hand is pink and the right hand is blue. Text in black reads Cross the Midline Bilaterial Coordination. Copy the left and right hands and pulse to the beat. The words left hand are next to the pink hand and the words right hand are next to the blue. A blue numeral 5 is on the right side of the image near the bottom.
This video from Yoga with Adriene is called Yoga for Brain Power and shows Adriene (a woman in her 30s with light skin and brown hair that is pinned up, wearing black leggings and a grey shirt) standing on her yoga mat in the middle of her living room doing tree pose (left foot resting on right inner thigh) with her arms in the air. Her dog Benji is sleeping on the floor behind her near some potted plants.
This video from Jim Kwik is called 5 Exercises to Improve Memory and Concentration. The still image features Jim Kwik an Asian man with short black hair in a black tshirt who is standing up with his right arm raised and his right hand over his head. There is a black rectangle with text reading Brain Exercises and featuring a small cartoon picture of a brain superimposed over him at waist-height.
This video from The Calm and Content Mind is called Balancing Exercises (the Cerebellum Connection): Inspired by the Book ADHD 2.0. The still image shows the instructor (a woman with light skin and brown hair that is pinned up, wearing a burgundy long-sleeved shirt, leggins, and black sneakers without socks) standing on a small square and holding her arms out to the sides, level with her shoulders. She is in a room with beige walls that have white trim and there is a window to one side with the white blind closed. There is a painting with lots of green in it behind her on her left.
This video from Ageless Grace Brain Health is called The 21 Tools of Ageless Grace. And the still image shows the instructor, a woman with blonde shoulder-length hair and bangs wearing an orange shirt and dark pants, sitting in a chair with her eyes closed and her hands raised in front of her at chest height. She is in the middle of a movement that may be about turning her hands in a circle. She is sitting in a living room chair and there are shelves of photos and knick-knacks behind her on her left and a table with knick-knacks behind her on her right.
This video from Power for Parkinson’s is called Boost Your Brain with this Standing Cardio Workout for Parkinson’s and the still image features the instructor (a woman with long curly brown hair, light skin, and glasses, wearing a black tshirt that says Power for Parkinson’s) mid-movement on the left and the title of the video in yellow on the right.
This video from Yes2Next is called 15 Min Brain + Body Workout for Seniors and features the two video participants, one on either side of the image with the video title in the center. The words ’15-Minute’ are white and are enclosed in a purple rectangle, the words Brain + Body are in yellow with a purple outline. The person on the left is the main instructor (a middle-aged Asian woman with a pink tanktop and black pants with a big smile and her right arm held up in a non-aggressive fist), the person on the right is an elderly Asian woman (the instructor’s mother) with short grey hair, glasses and a small smile. She is wearing a black sweatshirt that says Live Your Yes2Next and she is holding up one finger on her right hand and is making the ‘thumbs-up’ signal with her left hand.
Let Sleeping Dogs Lie (next to me)
fitness

Let Sleeping Dogs Lie (next to me)

Nicole P,2 Comments

Blogger buddy Diane shared this NBC News article on our blogger group page, “The secret to a good night’s rest? Let sleeping dogs next to you” The article discusses a University of Toronto study that found that dogs do not interrupt human’s sleeping patterns. In fact, the human is more likely to disrupt the dog’s sleep than the other way around. Also, “we feel safer with our dogs, hinting at “a deeper evolutionary history” between humans and dogs, said study co-author Ming Fei Li, who was a graduate student of evolutionary anthropology during the research.”

This doesn’t surprise me. I commented that, “My dogs used to sleep with us. Unfortunately, with my senior dog, he can’t sleep in our bed anymore..I miss it so much.”

When I first adopted Barley, our shih tzu, I was single, had never had a pet, brought him into my bed the first night I brought him home and woke up to him licking my face. The thought of him not sleeping in my bed, never occurred to me. I hadn’t heard about crating them or that letting them sleep in your bed might cause control issues and I’m so glad that I didn’t know about the “rules”. Besides waking me up with kisses, Barley used to nestle behind my legs while I slept. Sometimes, it felt as though he was trying to get as close as possible, or closer than possible, and, it was a sure-fire way to ensure he was firmly nestled in my heart.

When Gavin (husband) came along several months later with two dogs – Miggy (Miigwetch) and Callie, Miggy hopped into bed with us. Callie, who was a bit bigger, would plant her face on the bed and insinuate she wanted to come up. Gavin has suggested I wouldn’t let her up, but I don’t think that’s true.

There were the logistics of having two dogs in the queen size bed at my place. Gavin had a king size bed at his apartment, at the time, and that certainly made it more comfortable with the dogs. That depends on what is meant by more comfortable. Sure, there was more space for two humans and two dogs. However, having the two dogs cuddled in the middle of us, was quite comfortable for me, even in the queen size bed, thank you!

Gavin used to joke about it (the dogs in the bed) being too much but I don’t think he ever really minded. Callie left us in that first year together (about 11 years ago). Barley left us about a year and a half ago. Miggy (mini schnauzer) is still with us (poo poo poo) but with age and the loss of many of his senses, fear of him falling off the bed or tumbling down the stairs, plus his incontinence which requires doggy diapers, has relegated him to his doggy bed downstairs. He is no longer in our bed. Have I mentioned I miss it?

I can see why the University of Toronto study found that humans can feel safer with their dogs in their bed. If a snuggly, warm, little, love bug, that doesn’t ask for anything in return other than your body heat, doesn’t make you feel safer, calmer, more relaxed, then what does?!

Does your dog (or cat) sleep with you? Do you think it affects your sleep in a positive way? I hear some cats get a lot of their steps in at night. Sometimes “over” their humans. Is that right, Cate?

Nicole P. believes in good sleep (with dogs)

One of the things Sam looks forward to about retirement
aging · cycling · fitness

One of the things Sam looks forward to about retirement

Sam B1 Comment
Yellow bike on the road

To be clear, I love my job. I still find lots of what I do for work energizing and important. And I plan to work for quite a few more years yet.

But as friends start to retire– here’s looking at you Nat, Tracy, and Diane– I’m a little jealous of the freedom and flexibility that comes with not working.

It strikes me especially in the fall when we have glorious days but the evenings get dark so early. Wouldn’t it be nice to go for more weekday rides?

I suspect the challenge will be,  when I get there,  finding other people to ride with.  I’m not a big fan of riding alone.  I envy Nat who is both retired and who prefers solo riding.

Are you a cyclist retired from paid work? How did you find people to ride with? Is it really as good riding on weekdays as I imagine?

Demanding days and winding down
fitness

Demanding days and winding down

Sam BLeave a comment

What are your evening wind-down rituals? I know we’ve blogged about this before in a group post about winding down,  but I’m reaching again for help.

My Garmin watch keeps suggesting that in light of my demanding, stressful days that I develop a wind-down routine. I’ve asked here before about de-stressing exercises.

But maybe there’s more to winding down than exercise? (Joke. I know there is. I’m just not very good at it.)

I am good about putting my phone away when I go upstairs for bedtime. I do some stretching and mobility exercises. I can’t read in the evenings because of my eyes but I potter and tidy while listening to audiobooks. I usually watch one show. These days it’s Slow Horses, Dark Matter, or Ted Lasso. I’ve just finished Ride or Die, Strange New Worlds, and Dalliance. (Friends have recommended Lanterns, Spider-Noir, The Other Bennet Sister, Detectorists, Leftovers, and Dark. Anything you’d add to the list?)

But back to winding down in the evening,  aside from watching our favorite shows.  What do you find helpful and relaxing? What’s your bedtime routine?

Nothing says October like pumpkin boat racing
boats · fall · fitness · holidays · racing · season transitions

Nothing says October like pumpkin boat racing

catherine wLeave a comment

Forget pumpkin spice– the real October fans eschew such commercial trends and head straight to the source (the pumpkin patch, naturally), in search of the largest pumpkins on the planet for, what else: pumpkin boat racing!

If you hurry (that is, finish that coffee, take a quick shower and find your car keys), you might be able to make it in time for the Damariscotta, Maine Pumpkinfesr Regatta. It’s the marquee event of the Damariscotta Pumpkinfest, which features the following lineup:

So many events to choose from!
So many events to choose from! Just so you know, this is a pumpkins-at-every-size friendly festival.

In case you think this is just a silly event (well, it is, but it’s not just silly– it requires skill and coordination), here’s a little reporting about the difficulty and expertise needed:

“Keeping the boats straight up,” said Weiss. “It’s like trying to get into and, if you can imagine, trying to paddle a basketball. They don’t stay up very well.”

Weiss said frogmen are in the water to assist the numerous competitors that fall in. The giant pumpkins in the regatta are harvested by commercial growers.

A lot goes into the preparation for the boats. This guy, who must be basing his design on washing machines, shows how one sizes the cockpit.

We should ask this guy if it's harder to paddle a pumpkin boat or a washing machine boat. I'm sure he knows.
We should ask this guy if it’s harder to paddle a pumpkin boat or a washing machine boat. I’m sure he knows.

I’m not sure what the actual rules are regarding assistive technology for regatta entrants. I mean, can you pilot an e-pumpkin boat, or is it paddles only? Maybe there’s a gnome-exemption rule– dress like a gnome, you can use whatever aids you want. We should ask this guy:

Pumpkin motorboat, anyone? Extra gnome passengers optional.
Pumpkin motorboat, anyone? Extra gnome passengers optional.

I wish I could say I was going today. But, hey, there’s always next year to look forward to.

Dear readers, how are you commemorating pumpkin season? Any pumpkin runs planned? Spooky kayaking? I’d love to hear from you.

Nat’s Birthday-Thanksgiving-Anniversary extravaganza! Aka on being 52 and married for 30 years
fitness · Sat with Nat

Nat’s Birthday-Thanksgiving-Anniversary extravaganza! Aka on being 52 and married for 30 years

natalieh (she/her)Leave a comment

Happy birthday!

I’m 52 today and driving up to Cambridge for a family dinner.

I’ve been kicked out of the kitchen-happy birthday Mom!

My adult children have asserted that I don’t need to cook Thanksgiving dinner. They think they are doing me a favour.

Some silly eye glasses have “happy birthday” written above them.

The thing is, I quite enjoy putting on a big feed. Food is love made real and wrestling up a load of grub is how I spoil people.

My kids insisted, as it is also my birthday, that they cook. I was offered the choice of location, my place or theirs. I think it’s easier for them to cook at their place. So Michel and I are packing Lucy and our contributions to the feast into the Nat Mobile. It’s just over an hour away.

Fall leaves are a not so subtle reminder of time passing.

I remember this type of discussion happening with Gran when I was 10 or so. Surely she was much older we all decided she was far too old to cook for us? Doing the math she might have been 55 or 60. Looking back it was motivated by kindness but currently it feels a little condescending. I’m not THAT old. I do deadlifts!

Michel finds all of this quite funny, the feminist clinging to food making, especially on my birthday.

He keeps explaining to me that the kids want to show they are adults. At 25 & 27 they certainly are adults. It’s hard not to compare my life at those ages to theirs. I had two kids by 27, was an Air Force Captain and owned a house. It’s very different now.

Accepting my fate?

So I’m bringing fancy sodas, homemade cranberry sauce and a side of green beans. The kids have taken care of everything else.

I didn’t tell them I bought a turkey and it’s defrosting in my fridge. It’s tiny, just 10 lbs. It reminds me of a plump chicken. I will definitely be making a smaller meal for the two of us, probably on Monday for our 30th wedding anniversary.

30th Anniversary

If the weather agrees with our plans there will be a short bike ride, maybe with Lucy in her trailer. Or we might go for a hike.

Michel has the week off so it will definitely be a week of chores and moments of rest and activities, anything but his paid work!

More than 30 years of working out

I’m wearing a dark blue dress and Michel is in his scarlets for his graduation from college in 1997

When Michel and I met in 1995 I was in the military college triathlon club. He didn’t think of himself as much of an athlete. He was fast and lean. Male fitness at college at that time favoured a more burly football, hockey or rugby build so he joined me in triathlon. I remain burly and he remains lean and no one would deny that Michel is an athlete.

My dad is driving our aluminum boat with our chocolate lab, Jenna. Michel may be cracking open a cold one while I smile at the camera. We are all wearing our personal flotation devices. It’s 1995.

Collaborating on our fitness goals has been a constant in our relationship. It’s always looked different for each of us but our support and commitment to our wellbeing is the same.

Michel and I May 26, 2012 at a triathlon before the start in our swimwear .

I love that we are able to stay active together. We have our separate activities as well as our shared daily walks and strength training. It’s a good balance.

I’ll be sure to let you know how it all shook down next week. Ciao!