fitness · motivation · rest · self care · time

Go Team: Adjust Accordingly

Here in Canada, most of us had a long weekend and we’re starting our week on Tuesday instead of Monday.

We had an unusual Monday and now we are heading into a short work week.

Image description: a GIF of a stick person who is rapidly alternating between lying on their bed and jumping ​up to sit at their computer and work while an analog clock spins rapidly on the wall above.
I hate how short weeks can end up feeling like this. Image description: a GIF of a stick person who is rapidly alternating between lying on their bed and jumping up to sit at their computer and work while an analog clock spins rapidly on the wall above.

How many of us have adjusted our schedules and expectations accordingly?

It’s a trap I fall into on the regular – my schedule or capacity* is altered in some way and yet I still try to do as much work/keep the same routine/fit AllOfTheThings in despite having less time or less energy.

​. Image description: a GIF of a black cat with white paws that walks under a cardboard box that is being held up with a stick. The cat bats the stick with its paw and the box falls down and traps the cat beneath.
Sometimes, despite our best efforts, you accidentally make things worse for yourself. Image description: a GIF of a black cat with white paws that walks under a cardboard box that is being held up with a stick. The cat bats the stick with its paw and the box falls down and traps the cat beneath.

This happens to me most often when I’m not paying close attention, when I forget to take stock of how much I am trying to fit into my schedule. During short weeks like this, I’m especially prone to it.

Trying to cram the same amount of stuff into a smaller container is a direct route to extra stress and frustration, and to a persistent feeling of ‘not measuring up.’

And it doesn’t matter if the ‘stuff’ you are trying to cram in is work-related, fitness-related, or personal. The issue is that we have set expectations that are way too high for us to meet.

In this case, it’s about time and about routines, but a mismatch of expectations and capacity about any goals or plans that we have set for ourselves can lead to those same feelings.

So, Team, whether you are heading into a short week, or an ordinary one, and whether your expectations are around your work, your workouts, or about anything else, I’m inviting you to pause for a moment and think about whether they match your capacity.

If there’s a mismatch, please don’t be hard on yourself.

We all fall into that trap sometimes.

Instead, why not reevaluate your time and your expectations and adjust accordingly?

Your brain will thank you.

As always, I’d like to offer your gold star for your efforts. In fact, here’s a whole bunch of gold stars – adjusting your expectations will take a lot of little efforts over and over so it makes sense to offer you a lot of little gold stars in recognition of those efforts.

Image description: hundreds of small shiny gold stars ‘shooting’ toward the screen against a black background.​
Image description: hundreds of small shiny gold stars ‘shooting’ toward the screen against a black background.

*For example, if I’m feeling sick or if I have slept poorly.

fitness · meditation · rest · sleep · yoga · Zwift

Sleep, stress, and exercise: Sam’s vicious cycle

I’m the Nap Queen. Sleep is my super power. I prioritize rest. These are some of the songs I sing on the blog.

La La La.

La la la la

But lately it feels more like…

Blah. Blah. Blah.

I have a very stressful job and lately I haven’t been sleeping that well. I’m worrying a lot.

So I have been tired and also some days, not feeling much like hard exercise. I mean, I’m still working out. I still bike commute. I still throw a little yoga in here and there. I walk Cheddar and I do some rowing on the erg. But my passion for big. heavy lifting or long efforts on the bike? Nope. Nada.

That’s very not me. So I’ve been listening to the voice that says ‘more rest.’ I’m going to bed early.

But it hasn’t really been helping. I’m sleeping but I am not sleeping that well. Stress and heat are both factors but also without the serious exercise, I’m just not that tired.

One thing that’s occurred to me that is that I use exercise to burn off stress and it makes me tired. The combo makes for an excellent night’s sleep. I slept my best during the pandemic when I was zwifting 5 or 6 nights a week. If I’m too tired to work out, I don’t exercise in the evening and then I have a crappy night’s sleep.

Listening to your body doesn’t always mean more rest. Sometimes the message is more complicated than that.

I’m going to try exercising even when I don’t feel like it, knowing I’ll feel better after. I’m usually the sort of person who uses exercises as a reward. It’s a fun thing that I do. I might have to change my thinking a bit.

I’m going to also look for some non exercise stress relief. I’ve got Adriene’s Find What Feels Good app on my phone and I might see what night time yoga and meditation do for my sleep.

What helps you get a good night’s sleep?

fitness · habits · rest · season transitions · self care

Working Outside: An Internal Debate

I’m writing this while sitting on my patio and wondering if I want to take my laptop outside for the rest of the afternoon.

I mean, if you were sitting here, would you want to make yourself go work inside?

A view of a backyard patio, plants, lawn and trees
The view from my seat under my patio umbrella. Image description: a photo of one side of a backyard deck with a view of a red shed with white trim, a patio chair with a red cushion, a variety of potted plants, some grass and trees, and my dog, Khalee.

Yet, as someone with ADHD who does freelance work from home, I already have to put a lot of effort into reminding myself that there is a time for work and a time to relax/be at home. I generally try to limit where I work so I have environmental reminders to keep me on track.

So, if I start working in my relaxation space, am I going to blur that line I have worked hard to draw?

On the other hand, I have done lots of work outside in the past. I don’t really remember if it made it more challenging to keep that boundary or not.

And while I have enjoyed my deck in previous years, I hadn’t put as much effort into creating a restful backyard before. My new deck and an increase in my planning capacity (thanks to an increased dose of ADHD meds last fall) has helped me plan and create a much more enjoyable space this summer.

I don’t know if I should draw stronger boundaries around this restful space or if my environment would help me work with more ease. If I could work with more ease, maybe it would be easier to draw a line under my tasks for the day and move on to my hobbies and relaxation.

In the past, while writing or doing other office work outdoors, I have managed to create a good rhythm for my day – working in short sessions and then breaking for yoga, other exercises, drawing or reading. That’s probably a healthier way to work than trying to force myself to focus for long periods. There would be less sitting and more movement, which is always good for me.

But, maybe I could make my workday shorter if I told myself to stay inside for X amount of time and then go outside to exercise and/or relax?

Am I overthinking this? Almost definitely.

Does it have to be all one or all the other? Probably not.

I still think it is worth asking myself all of these questions though.

I am trying to be more conscious of the choices I am making and of the patterns I am following. I want those choices and patterns to contribute to my overall fitness, my health, my happiness, and my peace of mind.

I’ll probably try working outside in small amounts and see how it affects my sense of relaxation the rest of the time.

In the worst case scenario, it won’t work out and I’ll have to redraw my boundaries. I can always use more practice at that.

Image description: a GIF of a person’s hand drawing a line on white paper with a black sharpie marker and then the sharpie rolls away.
Image description: a GIF of a person’s hand drawing a line on white paper with a black sharpie marker and then the sharpie rolls away.

PS – Yes, I am aware of the irony of being outside while composing a post wondering about whether I should work outside but writing for this blog is in a grey area between work-work and recreation so really it’s kind of fitting that I am writing it on my phone while outside.

habits · rest · running · self care · training

Navigating the Tricky Balance Between Effort and Ease

I’m feeling wobbly. I’m not quite managing the balance between effort and ease. Could be that I’m finally allowing myself to feel the full weariness of the pandemic, now that we are seeing the light at the end of the tunnel (a tunnel that emerges into an as-yet unknown future). Could be that I’ve been gorging myself on a lot of inputs, between the multiple Non-Violent Communication and Internal Family Systems trainings I’m attending, the practice groups I belong to, plus writing coaching clients, and my own workshop development and writing, plus some deep dive personal development work.  That psychic tiredness may be spilling over into physical tiredness, too. But I keep trying to push my way through the depletion into a higher energy state. This tendency is most obvious in my physical activities.

Here’s an example from a few days ago. I woke up in a hole. The voice in my head who likes to tell me I’m not enough was on a tear. Vivienne (that’s the voice’s name and yes, I give the voices in my head names) hadn’t actually taken up much air time recently. I’d almost forgotten how ferocious she can get. I headed out on a run, with the idea of appeasing her. When she’s on a bender, she wants me to sweat first, then get to some tasks. From the first step of my run, I was dragging. About 45 minutes in, I arrived at a short, steep dirt hill, where I sometimes do repeats. I thought, “No, no, no.” Vivienne said, “Oh yes.” I tried to negotiate, “Okay, but just three.” Vivienne said, “Do the full five.” Five is my usual. I did them. Vivienne’s concession in our semi-détente was to allow me to skip the plyometric jumps I do at the end of runs. Mainly, because I’d almost whiffed a jump on my last run (from tiredness). The hill repeats inside of an 8.5-mile run were enough to satisfy Vivienne’s performance standards for me that day. Almost … there was still the Peloton ride.  

The post-run ride is a new routine I’ve developed since acquiring the Peloton in December; big help reducing how stiff and sore my legs are after a run. You know that feeling when you get up from your desk chair and your legs feel cramped up and six inches shorter? I don’t get that feeling nearly as much since I started the new routine.

Vivienne and I both agreed that I should not skip the ride, my protection against the creaky feeling. But … I couldn’t muster the minimum 10-minutes I usually ride post-run. I opted for a 5-minute cool-down ride. More, I did not even start at the minimum (yet elevated) resistance level recommended. Vivienne was unimpressed by my output (output is an actualnumber on the Peloton bike). Our truce was cracking. I was trying to convince her that hey-you-got-on-the-bike-and-that’s-what-counts.   

After all, a couple months ago I wrote here about the importance of counting the 5-minute Peloton rides, because they are essential to our recovery. This day, my breezy confidence about their worthiness was put to the test. When my ride ended, all the statistics shot up on the right side of the screen, as they always do. This was not a day I wanted to see them. But, before I could swipe them away without looking, I saw it. The badge. Congratulations on 100 rides, Mina. As if to say, “Put your money where your mouth is (or more precisely where your pen was two months ago on this blog)! Not only do the 5-minute rides count. You hit your first big milestone on one.”

Other riders on Peloton organize themselves in advance to make sure they do a milestone ride live, on the hopes of a shout-out from the instructor. Still others plan around hitting a milestone live and on their birthday. But me, I don’t even know the milestone is coming, because I’m not keeping track. And when it does, it lands on the least significant ride I’ve done to date (in terms of effort). It sure felt like the universe was having a laugh, as if to say, “Hi Mina, this is The Karmic Coincidence Squad, remember when you said the 5-minute rides count? Indeed, let the ride be counted!”

Back in April, I wrote that our 5-minute rides are as important as the longer, grittier rides. Perhaps more so. Because they are a gift to ourselves. So, my gift to myself with this 5-minutes was ease. Offering grace to my legs and spirit, on a day I needed some. That is milestone worthy.

But maybe the universe was also telling me to take a closer look at how I’d gotten so far out of balance that a 5-minute ride was maximally taxing. Why am I so physically tired? I haven’t been doing significantly more than usual. In theory, I’ve been running shorter distances and making up the miles with between 10-20 minutes on the Peloton, after my runs. But am I actually running less than I would? And is the effort on the bike equivalent to the effort of running an extra mile or two? Plus, I should note the pre-Pilates spins that I’ve added in, too (which are meant to replace the casual bike ride to and from the studio in pre-pandemic times). Also, often those spinning minutes are intervals, even high intensity intervals. Maybe all those 10-20-minute tag-alongs are wearing me down?

I wrote that last sentence the next day after the milestone. As I watched the words unfurl on the page, the reality settled into my body. I’ve had 5 days now to process the message. A short spin may reduce soreness, but it does not, unfortunately, reduce tiredness. My tag-along spins may be contributing to my depletion. Sometimes a change is as good as a rest. But sometimes we just need rest. It’s time to re-evaluate my routine, it might have lost its balance.

A small bird balanced between two flower stalks, holding on with its toes. I love that one of the flowers is blown out and missing its petals and the other still has its petals–that felt right for illustrating the balance between effort and ease. KT on Unsplash

The fulcrum between effort and ease is constantly changing. Navigating a course through those uncertain waters is a dynamic, evolving practice. Hitting that milestone as I slid off the bike in a state of wet-noodledom after 5-minutes woke me up to that fact. Again.

In the past 5 days, in addition to taking it extra easy on my rest day, I scaled back on the intervals and opted for a couple of slower, steadier rides over the rainy long weekend. After my run two days ago, I spent the time I would have been spinning, stretching instead. And this morning, I hit a personal best on my ride. That felt like the universe offering me a quick reward to reinforce the message.

Recalibrate often. More ease can enable more effort.

Now the trick is to apply that to my whole life.

rest · self care

Why the 5-Minute Rides Count on Peloton

I never thought I’d get a Peloton. But the pandemic and … well, we all know how that story goes. Now I have one in my guest room and I’m on it almost every day.  First, you should know that, unlike Sam and Cate, I don’t race or join challenges to climb Everest or the like. I have never joined a live class. And I always hide the leaderboard away (that’s where you can see your ranking against everyone who has ever done the same class and “race” against them while you ride, even if the ride isn’t live).

Peloton bike in my guest room in front of windows and next to soft orange chair

Call me a dilettante, if you want. There’s worse to come.

I count every ride. I do not delete any rides from my tally. Peloton makes a big deal about counting rides. I just passed my 50th ride. I’m way new at this. During live classes, instructors give shout outs to riders who have hit milestones. I hear a lot of 500s and 1000s and even numbers over 2000. How is that even possible?

Here’s the thing. There are a lot of short rides. Other Pelotonites create stacks, to customize their longer rides. I love the shorter options, because the most common way I use Peloton is as the backup singer for another workout. I’ll shorten my run and do a 10 to 15-minute ride when I get home. That has the double bonus of reenforcing my running strength, but also easing out my legs, which get stiff from the pounding. I’m surprised by how much looser and freer my legs feel as a result of this small habit change. Also, this training technique was effective enough for me to get back to running on March 2nd (after 7 weeks of only cross-country skiing) and run a half marathon with a friend on March 27th. Or I ride for 15-20 minutes before a Pilates class. It’s only really once (max twice) a week that I ride for 45 minutes or longer. And, when I do, I’ve started doing the cool down rides on offer when I finish. Taking that option was a psychological hurdle for me.

For a long time (okay the first six weeks of owning the bike) I no-thanks’d the cool down rides Peloton suggested. Five more minutes? What a waste of time. If I wasn’t going hard-hard-hard, why was I on the bike? Then one day, I was so utterly maxed out when I finished my ride that I decided I had to cool down, or I might just get off the bike, tighten up into a tiny ball of lactic acid and then blow apart in a geyser of sweat.

Revelation. The cool down ride was fantastic. Just what I needed. Brought down my heartrate. Brought myself back into focus. Prepared to meet my day with an even energy. I know, that’s putting a lot on a 5-minute ride. But taking that extra time gives my body a real, physically tangible benefit and has a symbolic value that resonates beyond the workout. Some people don’t think the cool down rides count in the ride count. I agreed, until I started doing them. Like rest days, so critical to our body’s ability to repair and rejuvenate, the cool down honours our body’s need for a runway landing after an intense effort. I was so used to crashing into the finish and bump-bump-bumping off the bike and into my day, that the smooth-as-silk-pajamas transition from intensity to cool down to hello-rest-of-the-day came as a surprise. 

Yes, I am talking about that how we do one thing is how we do anything business. For me, scaling back is its own kind of effort. As much as I love naps and am reasonably diligent around taking a rest day once a week and don’t work myself to the bone, I also do have a tendency to overschedule and not leave enough transition time to reset my nervous system between commitments. Long ago, I used to get a thrill out of arriving almost late for a plane and sprinting through the airport. I think it was a reaction against my father, who liked to arrive hours in advance, stressing about whether he was early enough (and I take here a moment to acknowledge that a few days ago was six years since my father died and I like to include him in some way in my April posts; I miss a lot about him, but not his pre-travel hand wringing).

Cool down rides count. Because they flush toxins and seal in the benefits of our workout.

Cool down rides count. Because they are role models of how to be gentle with ourselves.

Cool down rides count. Because everything we do counts.

Not to get all earnest and mushy on you, I do mean everything. Take five to regroup and check in. Be kind to yourself. Then it will be easier to be kind to the people around you. Oh, and the planet, too.

#deanslife · cycling · fitness · rest · yoga · Zwift

Saturday is Sam’s rest day

For me, the grind ends Friday at the end of the workday. I eat dinner. I race my bike in the TFC Smashfest Friday night series. 🚴 Maybe I watch something. I definitely eat something. And then I collapse into bed. Zzzzz. 😀

Saturday is my rest day. It’s not that I don’t move at all. I often walk Cheddar. I sometimes do Yoga with Adriene. But there’s no fast riding or heavy lifting. This is a chance for my body to rest and recover.

I try to make sure I eat well too. And I aim to get enough sleep, sleeping late if necessary to log the needed hours. It’s a conscious effort. Sometimes naps are involved.

So when this image flashed across my social media newsfeed, I thought actually yes it does. On Saturday I rest.

The grind doesn’t stop just because it’s Saturday.

Tomorrow I’ll do something more active. I’ll also get back to some university work, the review essay I’m trying to write and the college budget for sure.

In my pre pandemic busy times I didn’t need to plan a rest day. Often they just happened when life got in the way off intentional movement. These days I’m finding it helps with the blurriness of time to have things I do on particular days.

On Sunday for me it’s a gradual return to work, a preparation for the week ahead, and my Zwift team social ride. I race in a series on Monday nights. On Tuesdays I watch an episode of Star Trek Discovery with my mother. Wednesdays are the one day, pre stay at home order, that I work on campus. I’ll start doing that again next week when the stay at home order is lifted. Thursday is team time trial night. Friday we order take out from a local restaurant.

None of these things is a big deal. But it helps me to place myself in time, and keep track of time in the pandemic blur. Also since working out is one of the fun things that I can do, I’m realizing it’s easy to do too much of it.

And so on Saturday, I rest.

A blond dog resting in a red hammock

fitness · racing · rest · training

Aging recreational athletes, rest days, and the US election

Why Rest Day Is The Hardest But Most Important – For Fitness Sake
Rest Day Dog

I’m not an American. I can’t vote in the election. I did live in Chicago though for my years of grad school and I have strong ties to lots of lovely people who do live in the United States. In the Before Times, I visited the US a lot. It’s a big part of my professional life. I especially love to ride my bike there in the winter months. But as much as I care, I can’t vote. All of this is just to say is that there is nothing I can do about the American election tomorrow and yet I can’t stop thinking about it. I found this advice helpful, by the way: A safe, sane way to navigate election night — and beyond.

What’s any of this got to do with rest and recovery? A longer and smarter version of this post would draw ties between political activism and the work of the nap ministry. That’s the stuff of future posts, I’m afraid. Instead, I want to talk about rest and recovery in the much more limited context of sports performance because that’s the post I found half written in the blog’s draft folder. Yes, this week, it’s come to that.

I’ve been thinking lots about rest and recovery because as the blog’s regular readers know I’ve been riding and racing with a bike team again, on Zwift. Our team has a very wide range of ages and abilities. We have riders across all categories and lots of us in the D category are 50+. One of the differences for me, riding and racing now. as opposed to twenty years ago, is my need for rest. I don’t just mean rest days, though that’s true too, I also mean the basics, like getting enough sleep at night.

This week I’ve got enough work work to do that I imagine staying up all night and GETTING ALL THE THINGS DONE. But truth be told I never really seriously contemplate it because it’s not even on the agenda. I just can’t do it. That’s another change between younger me and older me. Likewise, I can’t race if I’m tired. Some days I nap and that helps. I try to get eight hours of sleep a night but sometimes if I ‘m working hard and working out hard even that isn’t enough.

I was reminded recently of this piece about recovery and aging athletes, from the now defunct blog The Active Pursuit.

A colleague of mine, and former bicycle racer, who is now 59 years old, put it something like this: “In my twenties I recall being able to do five or six hard workouts a week and race back-to-back days without any trouble.

In my thirties this changed to three or four hard workouts a week and it was more difficult to race back-to-back days. In my forties, two or three hard workouts a week were more than enough, and racing back-to-back days was a bit of a challenge. In my fifties, one or two hard workouts a week were enough and recovering from a race took me about a week. Now, approaching 60…don’t even ask.”

So, if it’s not obvious already the rest and recovery time of a 20 year old athlete is significantly different than that of a 45 year old athlete and different again than someone in her 60s.

Why should you care? Why should I care? Here’s two reasons.

One reason to care is performance. Maybe that’s about speed and strength as measured by racing but it could also be about feeling good and strong at the end of an event rather than feeling beat up and suffering. And by performance I don’t just mean racing, I mean whatever it is that you’re training for. It might be a long ride or a hiking trip.

Another reason to care is injury. Training when you haven’t fully recovered leads to injury and injuries are bigger setbacks for older athletes. We take longer to heal just as we take longer to recover. Injuries aren’t fun at any age but I also want to avoid injuries especially during the pandemic when I am trying to stay away from indoor spaces with non-household members and other sources of help, such as massage therapy, aren’t easily available.

I still haven’t worked out a training and racing schedule for the fall (and here we are November already)! I’m experimenting a bit. I’ve committed to racing with the club Monday, Thursday and Friday nights. On Sunday there is our club social ride. And I’ve got bike training to fit in. Again, younger me could do training rides in the morning and sometimes race at night. But those days are long gone.

I’m working out with a personal trainer once a week outside. I’m also using the TRX, our kettlebell, and playing about with resistance bands. Oh, and trying to get in some Yoga With Adriene. Cheddar, the dog, also needs walks. That’s not all intense exercise but it is a lot of movement and there isn’t a lot of room for rest.

I’m not humble bragging here. Racing and riding are fun. They’re my reward at the end of a long workday. Other things might take effort to get me there but my bike is pleasure even when it’s on the trainer. Exercise is also a thing I do when stressed. Almost always I feel better after. But I need to work to pay attention to rest and recovery and I keep reading how much more that matters with age.

And by “rest” to be clear I don’t mean a day spent sitting at my computer not exercising. I mean being intentional about rest, planning and scheduling a day to focus on eating good food, getting some extra sleep, thinking all the peaceful thoughts, and making only gentle recovery-oriented movements.

Like this Yoga With Adriene practice:

This has been an issue of mine for a long time, pretty much since we started the blog. See, from nearly 8 years ago, Fitting it all in and scheduling recovery time. Different activities, younger me, but the same problem.

Here are some of the things that I’ve read on the subject, while browsing the internet for rest and recovery advice.

We’ve Proved It – Older Athletes DO Take Longer to Recover 

“Few studies have examined recovery in older athletes. In 2008 one of my former PhD students, now Dr Jim Fell from the University of Tasmania, compared actual performance and perceptions of soreness, fatigue and recovery in veteran versus young cyclists over three consecutive days of doing 30 minute cycling time trials per day. While we found no differences in cycling time trial performance over time in either age group, the veteran cyclists perceived they took longer to recover. They also felt they were more fatigued and sorer each day compared to the younger cyclists.

In 2010, a French research group compared recovery rates in 10 young (30.5 ± 7 years) and 13 master (45.9 ± 5.9 years) athletes who competed in a 55-km trail run race. The researchers measured thigh muscle strength and muscle electrical activity, blood markers of muscle damage, and cycling efficiency before, then 1, 24, 48 and 72 hours after the race. The older athletes took longer to recover in all measures.

Taken together, the above results suggest that older runners who damage their muscles in training or racing appear to take longer to recover. It also appears the older athletes perceive they take longer to recover.”

Here’s How to Get Stronger After 50 | Outside Online

“Invest in Your Recovery: As you age, your body bounces back more slowly from intense exercise. Successful older athletes should take their recovery as seriously as their training. “Younger athletes can get away with a poor lifestyle and still perform, but older athletes cannot,” Swift says. Owen agrees that eight to ten hours of proper sleep is the most important part of recovery and training.”

Aging Athletes Need More Rest and Recovery – Dr. Newton’s …www.drnewtons.com › Dr. Newton’s Daily Apple Blog

“One of the most important, yet overlooked aspects of any exercise or training program is the recovery phase, or time spent resting. In fact, most coaches and trainers would argue it’s just as or more important than the exercise itself. During this phase, physiologically your body is seizing the opportunity to repair itself to become stronger in preparation for the next exercise stress placed upon it. It is during rest that the body becomes stronger. Not surprisingly, as you get older, the more your body relies on rest and recovery time.

The effects of aging on training and performance are fairly well known. As you age beyond 35-40, there are reductions in maximum heart rate, VO2 max and lean body mass that reduce training output and performance. Recovery seems to take longer. Experts agree that most people encounter a noticeable difference in training capacity and recovery about every decade.

While it may seem obvious that recovery time increases with age, the physiological causes are not yet fully understood. According to a 2008 article in the Journal of Aging and Physical Activity, one of the most plausible explanations is that aging muscles are more susceptible to exercise-induced muscle damage and have slower adaptation and repair.

The process of training involves some type of muscle overload, then an adaption, which ultimately produces greater muscle fitness. In order to achieve fitness gains, one has to train, create muscle breakdown, recover, and then train again. While the physiological processes in younger and older muscles parallel each other with regard to training, subtle changes in the processes within the older muscles lead to increases in recovery time.”


Injury prevention gets harder as you age. These methods help

“Whether you’re a competitive athlete or a recreational one, either finding an intuitive understanding of your readiness to exercise or using some external measures can improve your overall fitness and help you avoid injury,” according to sports medicine specialist and physical therapist Kevin McGuinness, who practices at Washington Orthopaedics & Sports Medicine. Exercising, particularly as you age, might also require a more scientific approach to how you are feeling and how you are doing, he said.AD

The good news is there is some promising research on exercise readiness, according to Carwyn Sharp, chief science officer at the National Strength and Conditioning Association in Colorado Springs. Although there are no specific guidelines yet for recreational athletes, what experts have learned so far can help us enhance our intuitive sense of readiness by throwing some objective measures into the mix.

One way is to monitor your resting heart rate, which can help you understand how well you are recovering from your previous exercise session. If you keep a log of your resting heart rate, you will get a sense of what is normal for you. If it is higher than usual, McGuinness said, that is often a sign your nervous system may be overstressed, indicating a lower level of recovery.”

How about you? What’s your approach to rest and recovery?

fitness · holidays · rest

Labour Day: Celebrating What We Gain From Working Together and Prioritizing Rest

Happy Labour Day! If you’re reading this morning from Canada or the US, you know exactly what today marks: the unofficial end of summer and the start of the “new” year (for all students, parents, teachers, and anyone like me who worships autumn).

You might not know, though, that Labour Day has been an official holiday since 1892 in the US, and 1894 in Canada, and that it traces its roots to 1872 Toronto, where a mass printer’s strike achieved legal protections for unions and marked a huge step toward entrenching labour rights for working class citizens.

(This image shows a brown forearm and fist clutching a brown wrench; the text reads Happy Labour Day 2020. “Labour Day” is 1 May; it’s also 7 September. Huh!)

Labour Day, in other words, is a day of rest that celebrates the recognition that rest is essential for the human body – so that it can be more productive, so that it can be healthier, so that it can be happier, and also so that the humans connected to it can be healthy and happy too.

Lines of music showing the note and rest notations for whole, half, and quarter notes. Musicians know exactly what rest looks like!!

I was thinking about all of this yesterday, when I decided to pass up the chance to go on a solo bike ride under near-perfect weather conditions in order to play tennis with my partner D instead. He adores tennis (and is really good at it – I am not) but doesn’t yet do long-distance cycling, so a solo ride would have taken me away from him for a good three hours on a rare Sunday together. Moreover, D doesn’t get a lot of chances to play tennis with a partner (however unskilled). I knew it meant a lot to him to play on this glorious day, and I wanted to share that with him. I also wondered if perhaps NOT riding would do my body some good; a change, when it comes to fitness, can be as good as a rest, after all, since different muscles get stretched and worked and your body and brain can enjoy learning something new.

Tennis is the kind of sport that, however intensely competitive players may be, really requires working together. If you offer up a bad serve, the rally won’t ever get going; if you don’t think about landing the ball somewhere that your partner can play it, ditto. For me, right now as I learn, a lot of tennis is about just figuring out how to return the ball, period; that means that D also has to be supportive and kind in his returns, hitting me balls I can play rather than the fast, hard balls he would send the way of a more skilled and agile player.

Serena Williams, in black, in full flight. The media loves to give Serena grief about not being a “team player”, but that’s mostly racist, misogynist BS. To be a competitive athlete at the highest levels means working with your partner even while you play hard against them.

Here, too, my tennis adventure connects with a core principle we celebrate on Labour Day: the power of collective action. Anyone who plays team sports knows how essential it is to play with and for one’s mates, as opposed to for one’s own gain; the latter might win some games but it will never win the long haul. In any sport that includes others, however – racket sports; group cycling; canoe adventuring; even marathons or triathlons – it’s equally important to be aware of and attentive to the needs of those around us, because our achievements are measured in the small ways we help each other to excel, to be our best selves on the court or on the road or in the pool.

Taking care of one another’s needs, knowing that we might need the same courtesy at any moment, is fundamental to the ethos of all sport, and this ethos is one of the reasons sport is such an immense character-building opportunity for people young and old.

The same is true of life out in the regular world, though. Working together, for one another, knowing that we all benefit that way, makes all our lives better. Together we have the power to stand up to injustice, to stand up for fairness, and to raise our voices together in order to ask for the concessions we need in order to live our best lives. This is why socialized medical care is a massive success around the world, and why nations like New Zealand, with a strong commitment to equity and fairness, have weathered the pandemic incredibly well. It is also one of the reasons that protest movements – like the kind we have seen these past few months in support of Black Lives Matter, in the wake of the deaths of ordinary human beings like George Floyd and Breonna Taylor – quickly gather speed and catch our attention. Humans thrive by working together for common causes, and despite our differences. Differences are as natural as shared human need; we benefit from recognizing the former even as we join forces to meet the latter, every single time.

White and black and brown hands, seen from above, joined together in a circle. Working together means recognizing and acknowledging the importance of differences even while we share common goals.

We talk a lot on the blog about the importance of resting our bodies to build and consolidate strength; we also talk a lot (and feel strongly!) about what it means to be in this together, a team working toward our feminist fitness goals, even when those goals are individual ones. Resting, and celebrating our community, is a big part of our blog ethos; it’s also a Labour Day ethos.

This autumn marks a choice point for the nation that brought us Labour Day under President Grover Cleveland in 1892. It’s worth reflecting on this Labour Day 2020 about what it will take in the years ahead to return America to a place where shared human needs are addressed by shared (not divisive) social vision, where rest is valued by and for all – not just for the richest and most powerful among us.

Readers, how are you spending your Labour Day? Let us know.

clothing · fashion · rest

Okay, I gave into another pandemic fashion trend and bought a nap dress (and it has pockets)

I know, I know, all dresses can be nap dresses. You can also nap in just about anything. I’m sure I’ve done it. I’ve regularly napped at work through the years since I often have to stay on campus (back in normal times) for evening events.

But now we are in pandemic times and I’m still working at home, working out at home, and napping at home. I’m starting to make clothing choices that make sense for not much leaving the house.

I’ve written before about what to wear when working at home and working out at home.

The nap dress is one answer to what to wear when working at home and napping, because (in my case) very long workdays, inconsistent sleep due to nightmares and pandemic anxiety, and late evening bike races.

Besides, they’re summer dresses and they’re on sale, so I bought one.

Read Rachel Syme on the allure of the nap dress in stressful pandemic times.

“Since sleeping through the night was not happening, I figured an outfit specifically designated for daytime dozing might be just the thing. One could theoretically wear a Nap Dress to bed, but it is decidedly not a nightgown. (For one, it is opaque enough to wear to the grocery store.) It is not the same thing as a caftan, which, though often luxurious, is more shapeless and more grown-up. It is not a housedress, which we tend to associate with older women shuffling onto the stoop to grab the morning paper, the curlers still in their hair. A housedress is about forgetting the self, or at least hiding it under layers of quilted fabric. The Nap Dress, on the other hand, suggests a cheeky indulgence for one’s body, and a childlike return to waking up bleary-eyed hours before dinner.”

Or for more a critical analysis of the trend, read The Uneasy Privilege Of The Daytime Nightgown in which Veronique Hyland talks about the politics of who gets to wear a daytime nap dress during the pandemic. It’s not frontline workers, grocery store clerks, transit workers, and people driving UberEats to pay rent. I used to teach about fashion and I confess if I were teaching about fashion this semester I might give a lecture on pandemic fashion and the nap dress.

I don’t need to know if you don’t like it. I do! Also, yes, I know white is impractical.

220 in 2020 · fitness · rest

In favour of active rest

Lily and Rosie (my new kittens) have a good balance of hard play, active rest, and total rest. Image description: Rosie on cat scratcher/lounger getting ready to swat Lily, sitting on the floor beside her, with her paw.

Years ago, when I was new to triathlon, I used to train with groups for my swimming and running. Once, two days after some of my swim group had done the Around the Bay 30K (way before I ever thought I would do it myself, which I ultimately did), someone talked about how they had gone for a “light run” the next day. And here they were, back in the pool already. It seemed unbelievable to me that anyone would forgo a total rest day after running 30K. The reason they did it was to get the blood flowing to their tired legs. This approach to recovery is known as “active rest” or “active recovery.”

I used to feel guilty about that sort of thing and blogged about it way back in 2014. Recognizing the importance of rest days and my own struggles to feel okay about actual rest (for myself — I am not trying to be judgmental here about full-on rest), I blogged about taking active rest instead of total rest. But at the time, it wasn’t really incorporated into my workout life as rest or recovery, it was just that I didn’t like taking days off.

Six and a half (!!) years later, I still don’t often take a total rest day. But I vary the intensity of my workouts and take a more conscious approach to switching it up. I do this both with respect to the same activity — harder and easier runs, gentler and more strenuous yoga sessions, for example. And I also do this across my various activities–incorporating a mix of running, Superhero workouts, yoga (with and without Adriene), and walking. Especially since COVID but mostly since joining the 220 in 2020 group, it’s become important for me to do some sort of movement almost every day. That fits perfectly with the idea of active rest or active recovery. After a particularly demanding workout with Alex, I might make sure that if running in on my agenda the next day I take it easy on my run. That’s fine. My objective is to get out the door. Or if I don’t want to go anywhere (COVID has brought out the recluse in me some days), then I’ll do some yoga. A little bit of movement goes a long way to lifting my energy.

The most important thing about active recovery is that it is supposed to be a dialing-down. My personal trainer used to consider all yoga rest, but that’s because he’d never done a power yoga class. Even a demanding flow class wouldn’t really count as an active recovery workout because it’s too much exertion. So if you are going to be honest about incorporating active rest into your program, the experts recommend against using it to sneak in another intense workout under the guise of “active rest.”

This article, “11 of the best activities to do on active recovery days,” explains: “an active recovery day features easy workouts equivalent to no more than 60 to 70 percent of your maximum effort (low to moderate intensity). For example, if you’re training for a marathon, you can use an active recovery day as an opportunity to walk a few easy miles or take a gentle yoga class to work on flexibility.”

I’m also a big fan of listening to my body, and have become a lot more intuitive about my workouts over the years. Though I have a general routine (running 3x a week, Superhero workout 3x a week, yoga several times a week), I know when to back off completely and perhaps do restorative or bedtime yoga and have a nap instead of anything else.

The upshot here is that all high intensity all the time is not a good strategy for anyone. It will result in burnout. But a little bit of movement even on the rest days is fine, and may be exactly what you need. This is not to say that total rest is something to avoid. It’s all a matter of striking the right balance.

If you’re interested in giving active recovery or active rest a try, here’s an article that explains how you can make a whole day of it.

Six and a half years ago I asked, “How do you do rest and active recovery?” At the time, I wanted to hear from people who did it “better than I” did. Today I am comfortable with how I do it and I’m always interested in hearing others’ experiences. Have a great weekend!