Good Morning & Happy New Year!
With these temps, comes a lot of indoor training.
Here is the upside= QUALITY QUALITY QUALITY!!!
Wanted to send you a few reminders that you need to consider when moving the majority of your training indoors.
SWIM-
1- Maintain as much of a consistent body temp as possible in and out of the pool. (wear warm clothing in and ensure you quickly dry off post workout/ warm clothes prior to leaving)
2- Drink water consistently throughout the session.
BIKE-
1- Wipe down your bike after every workout.
2- Clean your chain at least 1x/week.
3- Use a trainer tire.
4- Warm up and cool down adequately in every session.
Your body temp is lower and your response to stimulus will be slightly delayed bc of the colder weather= make sure you stay well below TP (zone 2) BOTH power and hr rate.
Consider including either short drills or pick ups to prepare the body for the sessions longer efforts.
5- Drink at least 1bottle / hour of plain water.
6- Make sure you have a fan or good ventilation to the training area to keep the body temp regulated.
7- Pump tire to at least 105-115psi every workout prior to tightening the trainer to the wheel.
8- Make sure to either completely remove the bike or stress on the tire from the trainer after every workout.
9- Hills= unless otherwise said= climb for 1min at 65-75rpm and recover for 1min at 80+rpm
RUN-
1- Warm Up and Cool Down
Again, your body temp is lower and your response to stimulus will be slightly delayed bc of the colder weather= make sure you stay well below TP (zone 2) hr rate & at least 90sec/mile SLOWER than your main sets determined efforts.
Consider including either short drills or pick ups to prepare the body for the sessions longer efforts.
2- Drink at least 1bottle / hour of plain water.
3- Make sure you have a fan or good ventilation to the training area to keep the body temp regulated.
4- Warm up and cool down at 0%
5- Main set of TP or intervals, set treadmill at 1%
6- Hills= no higher than 4% and unless otherwise said= climb for 1min up to 4% and recover for 1min at 0%
HEALTH-
Most people assume that they get sick bc getting out in the cold weather- they forget the reality that when it is cold, EVERYONE avoids the outdoors like the plague= all germs and gross gunk literally sits in the air, ready to pounce on your immune system.
Not to mention your immune system is compromised for multiple reasons but to name a few= alcohol, sugar, travel, lack of sleep, whatever your poison, the holidays do a number on us!
Through the winter, I STRONGLY recommend:
1- Vitamin D
2- Turmeric
3- Probiotic
4- Vitamin A
5- Apple Cider Vinegar: 1Tbsp / 8oz water in am & pm, if you have a sensitive stomach start with 1/2Tbsp / 8-12oz water
Also, if you happen to get sick (esp the chest crap that is going around)- DO NOT get an antibiotic... WHY???
In short, antibiotics severely disable the immune system and its function.
Immune system= 80% of it is in the digestive system and regulated by the "gut flora," microbes.
Being broad= you have roughly 85% "good microbes" to 15% "bad microbes" in the gut.
Most folks= this ratio is severely skewed in favor of bad microbes, which in turn has the effect of seriously weakening the immune system.
Talking antibiotics= not only are the "bad microbes" killed off, so too are the good microbes= leaves the gut almost completely depleted of beneficial, immune response-regulating gut flora, & consequently a seriously compromised immune system.
With this knowledge what is the BEST solution over antibiotics:
1- SLEEP: AT NIGHT! When the sun is down - aim for 8-9hr/night BUT avoid daytime naps as much as possible
2- ELIMINATE: dairy and gluten
3- INCREASE: roughage and berries for antioxidants
4- REDUCE: all sugar and processed foods
5- ELIMINATE: alcohol completely
6- MINIMIZE: caffeine
7- INCREASE: water intake, 4-6oz water/hr outside of training
Keep what you put into your body VERY SIMPLE- if what you are throwing into your body creates more stress and inflammation- CUT IT OUT!
Here's to a healthy and fun winter of training!!!!
If you have any further questions, please feel free to email me!
Indoor Training