Back in the saddle

TL;DR - New regime seems interesting; cycling longer distances is a bugger against the wind, but my app has great safety features for cycling/ running alone in isolated places; those of us at the whim of menstrual cycles have some interesting things to learn about what progesterone seems to (spoiler: metabolic and heart rate changes)…

So I’m back in the exercise mindset and have started using the Fitstar by Fitbit app. So far I’m impressed - the first session in the “Get Strong” program I’ve selected (muscle-building and cardio - exactly what I’m after) was 20 minutes long, with three short breaks programmed in, and it didn’t seem ridiculously taxing and yet I am exactly the right amount of sore today. I need some new stretches for calf muscles - anyone got any good ones that won’t fry a bendy?

I’d already committed to either going dancing last night or, if no-one was going to come with me, a longish bike ride today. Bike ride it was, despite having woken up with fun menstrual cramps. I dithered a little, but eventually set off wearing too many layers and with a brisk tailwind. Obviously that was less fun on the way back (although I’d stripped down one layer, which helped), but, oddly, having given myself permission to stop whenever I needed to, I persisted all the way back.

I also tried out the “Beacon” element of the Strava app, and sent the associated link to a couple of people who were able to watch the little dot of me trail out then home, even being told how much battery life my phone still had! Someone’s put a lot of thought into that…

Way out

Way back

Back home, I showed one of the beacon-watchers (a similarly nerdy scientist) graphs of my heart-rate on the way out and back (distinctly different!), and discovered a weird pattern in my resting heart rate (RHR) courtesy of the Fitbit I wear. Turns out my RHR shifts across the weeks in a distinctive pattern. I did some Googling and found out that heart-rate and baseline body temperature shift across the menstrual cycle, peaking briefly at ovulation, then climbing again through the luteal phase. This could explain why a lot of us are different amounts of hungry and for different types of food across the cycle - our metabolism is shifting in response to these hormonal changes.

I don’t know about you, but this is going to make a difference to how I train across the cycle. I need to put some thought into exactly how - does this mean more strength-building challenges in the first part of the cycle (taking advantage of lower joint laxness and lower injury risk) and more cardio in the second part (taking advantage of running hotter) or the opposite way around (i.e. more cardio when my system’s slower)?

I’d be interested in hearing what anyone has to say about this. (Also whether anyone’s started a pool for when I next injure myself and put myself out of the running for all this… running around.)

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Some links on RHR/ menstrual cycle research, if you’re interested:

Twelve month study by Clue with largeish subject pool

Personal study by one Redditter

Another study from 2000

Sums it up...

I love this comic sooo much. This time they nailed starting a new exercise regime. :D

Back in the Habit (Slowly)

It's quite remarkable how many good habits I've dropped lately. From the aforementioned gym-slacking and taxi-taking to sleep patterns, fluid intake, and sugar consumption, it's all gone a bit to pot.

Annoying.

However, not insurmountable.  So this week I will be:

1. Resurrecting the Spreadsheet. Harder to say "Oh, I'm fine..." if the graphs say "Er, not really..."

2. Setting myself some short-, medium-, and long-term goals again.

3. Starting blogging about all this again (I suspect this lost out to the "writing a new poem a day for every day of April" thing I've been doing (with running-mates this year)...)

4. Starting thinking about teaming up with others who have similar goals.  (i.e. people who aren't super-fit but who like walking/ are happy to job gently beside my fast walking pace; want to cycle at all/ more/ further/ faster; want to use my gym at the same time as I do, etc.)

5. Celebrating the small victories again.

6. Starting to look out for a physio who likes talking about weights, press-ups, etc.

7. Having a look through this book what I bought, to see if that's any cop (got to sort this bloody neck/ shoulder thing out).


So yeah - see above; you'll be hearing more from me on this.

Right. As you were...

There's no place like...

... this:

http://www.nerdfitness.com/blog/2013/04/19/5-fitness-buzzwords/

It's as if the whole site was made for people like me.  Oh, it is.  Wonderful. :)

(I'm not saying that it's perfect, but it appears to be deeply sensible, and people-focused. And they're looking to promote, encourage, and guide towards the kind of fitness I'm after. Bonus!)