Fitness - Fat Girl Fit

Cycling At Different Times Of The Day

Everyone has their own preference as to when they prefer to exercise and in this case go out on their bike. Everyone who knows me will know I am an early bird and I prefer an early morning but I completely understand each to their own.

With cycling at different times there are some considerations you should think about as follows:

Early Morning Riding

My tips and take on early morning are below:

Get your kit ready the night before! I tend to have my bike, shoes, helmet, wahoo and whatever else ready by the front door the night before. I get my kit ready and laid out the night before and also have my bottles filled in the fridge the night before. Alarm goes off, bathroom stop, teeth brushed, dressed, kitted up and out the door!
Be careful with the weather and check in advance as early morning can often see roads that are more slippery if there is a slight frost on the floor or damp from the dew in the morning and you should ride with this in mind.
Enjoy the sunrise as it can be glorious.
Enjoy quieter roads.
Set yourself up for the day ahead – I always feel energised and ready for the day when I have started with an early morning ride.
If you can convince others to join you then even better!

Night Riding

My tips for night riding are below:

Be safe and be seen! Obviously depending on the time of the year it may or may not be dark but generally night riding involves a level of darkness so always be prepared with safety in mind.
Ensure you have both a front and rear light as minimum and that they are fully charged. Even if you are riding on roads that are well lit, lights should always be used.
If you have hi-vis clothing that is a benefit or clothing with reflective material. I also have a reflective bag cover from Proviz that works the same way when commuting.
If you are riding through the night you may wish to take a spare charger and cable for lights/bike computer.
Wrap up – the temperature drops during the night and extra layers will be welcome. You may wish to carry layers that are easy to pack and carry such as a buff, gillet, arm warmers, leg warmers or a lightweight jacket.
Be more cautious – you should always be alert for pot holes or any obstacles in the road but at night you should pay particular care if visibility is impacted.

Rush Hour/Commuter Riding

Everyone will have different areas/roads they use if they are commuting by bike. My route goes into central London and my tips are below:

As with early morning riding get your kit ready the night before! See above for what I get ready in advance. I also commute with a friend so I am time dependent to ensure I am not late to meet them.
The same as for night riding – be safe and be seen! Again depending on the time of the year it may or may not be dark but sometimes this could involve a level of darkness so always be prepared with safety in mind, reflective clothing and lights!
There are a lot of cycle paths often used for commuting. I use the CS3 but I need to use normal roads to get to it and again at the other end come off the cycle path and use roads in London to navigate to my office.
I have found when commuting expect to be slower – it is not a usual ride and usually includes a lot more stop starting as you are crossing junctions etc so plan your journey/time accordingly.
Cycle paths are notorious for having pedestrians walk in them so a bell on your bike is useful to raise awareness as you approach.
I have found that if there are roadworks or work being done on pavements then the workmen often put the signs for these in the cycle path, which is not helpful so be alert.
Pick a suitable bag for carrying any work equipment and clothes. Something waterproof is suitable as you never know when you might get caught out. Something comfortable if using a backpack whilst riding and a bag cover is good to keep the bag in good condition and are most often hi-vis/reflective. If you choose to use a pannier instead you will want to get this set up on your bike and try it out – also less stress on your back if you carry a lot. I find I am ok with a backpack but my husband prefers a pannier so it is personal preference. Also roll clothes rather than fold as it causes less creasing.
I have also found that some cycle paths are not maintained the best and so you can find more rubbish, grit, debris that could cause punctures so be alert but also ensure you are carrying with you spares in case you need them.
Mudguards for the same reasons above that I have noted in relation to the bag and cycle paths.
Avoid weaving through traffic and as always be courteous of other road users. During rush hour a lot of people are in a hurry and I have seen doors of cars open without looking, vehicles suddenly move lanes etc so being cautious and having a little patience will go a long way and be much safer.
Allow time at the end of your journey for locking up bikes, showering etc before you start work.

Category: Cycling, Fitness

International Women’s Day 2021

Today is International Women’s Day and the theme for 2021 is #ChooseToChallenge. The theme is explained further on the International Women’s Day website as follows:

‘A challenged world is an alert world. Individually, we’re all responsible for our own thoughts and actions – all day, every day.

We can all choose to challenge and call out gender bias and inequality. We can all choose to seek out and celebrate women’s achievements. Collectively, we can all help create an inclusive world.

From challenge comes change, so let’s all choose to challenge.’

Women’s sport and equality is a topic that I feel passionate about. In recent months have been excited to see the women’s issue from Rouleur magazine that is their best selling issue to date, and also the Cycling Weekly International Women’s Day issue.

I was honoured to be quoted in the Rouleur magazine in the article on turbo cycling by the lovely Becca Charlton. In the Cycling Weekly magazine I was captured from the opening words from guest editor Elinor Barker:

‘The best thing I can do to promote women’s cycling is to be good at my job and put on a show that people want to watch. The best thing you can do as a journalist is to report on that show. Not on the inequalities, but on the racing, the drama and the action.

It would have been easy to fill these pages with content about ingrained sexism, prize money discrepancies and the eternal quest to find a saddle that won’t eventually result in reconstructive surgery. And rightfully so. These are important subjects to cover and I hope to read about them more in this magazine.

But I wanted to use this opportunity to explore what happens post-adversity. A glimpse into the future; when sport media no longer needs to address the problems we face and can focus on women’s interests. On interesting women. When we are truly treated as equals, without the need for ‘female’ to prefix ‘cyclist’.

What #ChooseToChallenge means to me

My challenge to myself this year was to start racing on Zwift, to get out of my comfort zone. I was inspired so much by my friend Laura, though I was terrified in equal measure. I signed up to a Zwift Power account and messaged her to I knew I was saying it out loud and committing to giving it a go. Laura is a Specialized ambassador and races for Aeonian Race Team (AEO) and is BADASS!

I’ve now done 4 races and my positioning has ranged from 1st to 108th. It is tough and definitely type 2 fun. There are so many strong female riders and they are so inspiring. Starting out was the hardest thing but reminding myself I was new to this and was there to give my all and see what happened made it less pressure – pressure I should add that came from myself and no one else.

I’ve also joined 3 Donny Chain Gang women’s rides. The women on these rides are seriously incredible! Every time I join I try and hang on a little bit longer and see if there is enough in the tank for a little sprint finish. It aint easy, its the DCG. The support is amazing, it is live streamed on the DCG You Tube channel and they support every rider! The next women’s ride is this Wednesday, 10 March – see you there?

The above is what #ChooseToChallenge means to me. To be fearlessly unapologetically you always. Don’t feel you can’t do something because you don’t fit the mould, challenge it and do what makes you happy. It is what I love about cycling, the diversity, the different forms it takes, different ages, abilities, and how inclusive it can be.

What #ChooseToChallenge means to other amazing women

Here are some quotes from some amazing ladies, who inspire me, with what this years #ChooseToChallenge means to them:

‘Choose to challenge is a perfect theme for me. This last year has been super challenging but I’ve persevered. Yes I’ve spent way more time on my turbo than I ever thought would have thought was possible but it’s been worth it. I’ve got some really cool challenges lined up this year too and I will keep challenging the inequalities within our sport of cycling. I love International Women’s Day – it’s the day we launched the InternationElles two years ago!’ Louise Gibson from InternationElles, united in the fight for equality and to boost women’s cycling. She is also a fellow pink lover, like me!

‘When Lisa asked me to write a short paragraph on how I choose to challenge myself, I was actually stumped. Taking a moment on International Women’s Day where #choosetochallenge is this year’s theme, to stop for a bit and think about it seemed appropriate! Where to begin? Well, as a recently single Mum with no family close by, it seems that every day is a challenge.

Managing my five year old full time as he transitions into prep school, juggling my business FOHER Co and managing the day to day intricacies of keeping that running smoothly, trying to tick the boxes for my triathlon training (first race of the season this weekend!), keeping on top of the housework, the tropical jungle that is my garden, making sure the dog is walked, preparing healthy meals, squeezing in some ‘me’ time etc etc well I’m sure many will relate.

So how do I challenge myself beyond surviving each day? Well, I set the bar even higher. I ride even further, I push even harder. I face my fears head on and I don’t back down. Interest in women’s sport is at an all time high! Something I am particularly proud of is our Cairns Women’s Road Racing Team, which we formed in 2019 to advocate for women’s equality in cycling at our grass-roots level. We now have women’s podiums and equal prize money at our local races, and Women’s teams forming down the east coast of Australia. Next step? Challenge that status quo nationally and keep up the momentum. Now that would be a satisfying change.’ Dr Kylie Anderson, founder of Foher Co, and all round lady boss.

‘During an unprecedented year and among a lot of uncertainty and sadness around the world I felt so fortunate to discover a community of women in the virtual world of Zwift and across social media that kept me motivated and positive throughout the lockdowns.

When I was growing up in the sport of cycling it played a huge role in undoubtedly shaping my confidence, my future career and brought so much positivity. However, when it came to a community of women or girls, well I can’t say that existed back then. I tried more and more to fit in with the boys, wiped my makeup off, tried to hide my femininity. Things have come a long way since then but in this last year, more than ever I’ve challenged myself to stop worrying about what other people think. To let it go more. If I’m going for the wooden spoon in e-sports, so what? There’s so much more to riding than worrying about where I am in the running order, being embarrassed that I’m not the same as the next person. Instead I focused purely on the benefits it was bringing, my little PB’s here and there, the people I was connecting with, the pool of sweat on the mat beneath me…. and that became a lot easier surrounded by role models like yourself, Lisa. Let’s celebrate our differences and the things we do bring, rather than worrying about the things we don’t. It’s liberating and it’s infectious. Happy International Women’s Day.’ Rebecca Charlton, who is a presenter, journalist, author and one of the nicest and supportive people I have met from social media.

‘I #choosetochallenge all the stereotypes of what a cyclist should look like, from what I wear to who I ride with. I #choosetochallenge my mental barriers of what I’m capable of #shutuplegs and I #choosetochallenge everyday mansplaining and misogyny I experience on and off the bike. Because I truly believe #cyclingisforeveryone.’ Shuhena Islam, who is an ambassador for Cannondale, Rapha, Hub Velo CC women’s champion and lawyer to top it all off!

There is still so much that can be done – be part of the change.

Category: Fitness

Have Fun With Movement

Have you ever thought about how you move?

Previously I have said that I started blogging initially as part of a fitness and weight loss journey and I was in a routine where I would post on a weekly basis as an update with what weight I had lost on my ‘weigh in Monday’. This soon turned into something that was quite toxic and left me feeling terrible about myself. I also soon realised that was not what my blog was about and instead I turned my focus to being a healthier and happier me. The wording of my blog strap line changed from ‘An ordinary girl on a mission to get fit and lose weight’ to ‘be fearlessly unapologetically you!’ A blog post with more on this, can be found here.

With this change in mindset I found that I began to enjoy more the simple act of movement and being active in different forms whilst having fun with it.

Now don’t get me wrong, I feel I need to address this as I don’t want anyone to think I am being a hypocrite, I would like to lose weight. There is nothing wrong with that (although I always fear being shot down when I say that). But I can do so in a healthy and happy way. Talking weight loss has become taboo and I actually wrote a blog post about that here, but my point is being active and movement should not be done with the sole focus of losing weight.

Have Fun!

For me I need to enjoy what I am doing and strongly believe we should never underestimate the importance of having fun. My mindset moved from having to diet and exercise to lose weight, which ultimately made me feel worse about myself and instead focus more on movement that makes me happy. It is what I love about going out on my mountain bike too – enjoying just being out and about on my bike, getting dirty, enjoying the fresh air, climbing across ditches with my bike, not worrying about my average speed and just enjoying the fun of it. Why don’t we do more of what we love?

To have fun is to enjoy what you are doing and for it to bring you pleasure. Once I took things back to being fun I found so much more enjoyment and I want to be active. My goals are still there but in between I enjoy my life.

A friend asked me once why I ran if I hated it? Good question, I was running to get quicker, but why? Soon I stopped chasing that goal of running quicker – I can run, I am not quick and that is fine. Why was I in such a rush and in turn hating every single run I did? Why not realise that the simple ability to move is a gift that some others do not have the luxury of and we should cherish that. I ended up running with a couple of friends at local parks and veering off on trails, exploring the forests. We would laugh and joke, jump trees, cross gates and bridges, run through streams and crawl through pipes and just enjoy being outside. Arriving home I would be filthy dirty but had a huge smile on my face.

Diet Culture

Increasingly the focus within society is on what we can achieve through exercise and movement rather than the health benefits. This leaves a feeling of working out to be a chore and something we don’t look forward to. Movement is defined as the act of moving. Looking at exercise as movement instead is more pleasurable. Movement produces serotonin, a feel good hormone that your body will thank you for.

Diet culture also plays a part where we have it drummed into us to look a certain way, eat certain foods and this naturally warps the mainstream perception of what movement and exercise is. To live like this encourages a very unhealthy relationship – be active, exercise and move because you want to and not because you ate a cake or a biscuit. There are many quotes about doing an activity because you love your body and not hate it and it is very true – we don’t complete a workout to feel depleted, we want to feel energised and we should do so intuitively.

Have you ever felt increasing pressure to go bigger and better? You run/swim/bike (whatever your chosen activity is) a series of distances that increase in distance but where does that stop? The focus is always on getting quicker, going further, and that is fine BUT if that is not your goal then that is also absolutely fine. You may have heard that phrase to compete or complete? Both are fine, it just depends what your personal goal is.

Find what works for you and your body and don’t be as concerned with what everybody else is doing.

What Does Being Active Look Like To You?

The NHS have guidelines for adults aged 19 to 64 to complete 150 minutes of weekly physical activity. This could be anything from working out in the gym, to walking, cycling or yoga and much more. Choose what makes you smile.

For me being outside is key, I love nothing more than getting out on my bike or just being outdoors. Our son is now 22 years old but when he was growing up we wanted him to love being outdoors too. Children will follow the examples set by those around them and imitate what they see so it is key to remember that your influence can be hugely powerful.

So ask yourself how you move and if that brings you enjoyment and if the answer is no don’t be afraid to change and when you do, smile.

Category: Fitness

Looking Back on 2020

Where do we even start with this year? I half wondered if there was a need for a round up post but decided there was.

Needless to say it did not go as planned, but that is the same for everyone. Events were cancelled. Goals changed. It’s been emotional! But let’s focus on the positives.

When it came to my top 9 photos from the year, I was worried about it, but there are still so many memories, so I won’t focus on the negatives as there are too many smiles to do that!

2020 Events

So pretty much everything got cancelled or deferred. However, some switched to a virtual format and so I did manage to complete the following:

Vatternrundan virtual 315km – yep that was it, but it is my favourite so I am happy with that.

2020 Training

My set up at home is great so I have been lucky in being able to continue training. This was definitely something I needed to add a bit of structure and normality, completing the following:

6 week bootcamp course
6 week tailored cycling plan for me
6 week FTP Builder plan on Zwift
8 week Gran Fondo plan on Zwift
the annual mileage goal I set myself
achieved 100 of the 137 badges available in Zwift

Other 2020 Highlights

multiple weekends away in our camper van – so good for the soul!
more time with family
more time with friends in our ‘bubble’
improved work/life balance
more time with the dog – actually a little worried how she will be when we do return to normal working days
took up MTB (definitely need practice on this)
had a number of gravel bike adventures (same note as the MTB above on this one)

2021 sees me as a Foher ambassador again and I could not be happier about that! The support from my Fohfam has been amazing, as always, but this year even more so. It is always nice to see so many in the virtual world – lots of kudos and riding together.

Like many, I have a number of events that have been deferred from this year so fingers crossed they take place.

Here is to an even better 2021!

Category: Cycling, Fitness

Plyo Box Exercises for Cycling Leg Strength

When it comes to cycling one thing you will most definitely want strength in is the legs! Of course, there are other factors like a strong core as an example. However, you will find most people who cycle will incorporate strength work into their training for improved performance and injury prevention. Cyclists will probably pay particular attention to leg day – your legs will thank you when it comes to increasing the pace or hill climbs.

This is where a plyo box can come in handy, but first what is a plyo box? I first came across these in a CrossFit gym and it was made of hard wood and quite frankly terrified me. You can, however, also get a ‘soft’ version made of high-density foam, which is what I use (much kinder to the shins)!

Below are 5 of the leg strength exercises I have been using the plyo box for to complement my cycle training:

Box Jumps

You can’t have a plyo box and not include a box jump exercise right? Now if you are in the camp that is worried about crashing in to the box then I get you! Remember most people do at some point so don’t worry. Also you can start with the shortest side and work up to higher sides of the box when you feel more confident.

Start with feet under hips, bend into a partial squat and using your arms explode off the ground jumping to the top of the box, landing with soft knees also.

One legged pedalling

Bear with me with this one because it is a goodie! A friend of mine (the lovely Laura – Specialized Ambassador) suggested this as an off the bike workout and yes it looks a little silly but it works.

Start standing on the plyo box with one leg acting as a support into a partial squat and the other hanging off the side to do a pedal stroke motion. This works not only the supporting leg but also the core, hip flexors and functional pedal movement.

Calf raises

Your calves are always moving when cycling and this exercise both mimics the movement and strengthens the calf muscles.

Start standing on the edge of the plyo box, feet should width apart, raise up on to your toes and lower back down in a steady motion.

Hip thrust

A must have move for glute development, which will pay off when sprinting or out of the saddle climbing but also helps with back pain too.

Start with the bottom of your shoulder blades pressing into the top side of the plyo box with your barbell resting on your hips, knees bent, legs together and feet flat on the floor. As you lean back and rotate your shoulders up onto the box you drive your hips up.

Single leg push offs

An exercise that targets quads and hamstrings.

Start facing the plyo box and put one leg up on the box then push off and jump in the air, landing on the same leg. Repeat and switch with the alternate leg and also use your arms when jumping to help make the move more dynamic. If you are not so keen on jumping you can do these by stepping and incorporate weights instead.

The plyo box I am using is from Mirafit and can be found here. It has the 3 different heights of 16, 20 and 24 inches.

Happy cycling!

The plyo box was gifted but all opinions are my own.

Category: Fitness

Christmas Gift List Ideas

Being in a second lockdown I don’t know if you are like me but I love an excuse to shop online and not have to go out to the shops!

I think I will struggle a little this year thinking of thoughtful gifts for people as most of us have had such a jumbled year with everything that is going on. But, if you are a keen cyclist, like me, then here are some ideas for gift ideas to suit all budgets:

Kettleboob resistance band for strength workouts – definite gains to be had from strength and conditioning sessions off the bike. £14.99
NRG waxed chains – turn those waxed chains into extra watts! Full disclosure this company is owned by friends of mine but they know their stuff and I am a paying customer supporting their small business and have these chains not just on my road bikes but now also my MTB. Prices for chains range from £35 to £60 and other packages available too.
AMWRAP fun fitness gifts – so many options from small gifts to clothing but I can personally recommend the Fuck Burpees jumper, because who likes burpees?!
Spoke and Solace – cycle related clothing for men and women with the pink Giro jumper being one of my favourites, £48!
Love Velo CC – more cycle clothing designed by the lovely Lucy Sturgess and a brand close to my heart promoting equality in cycling. I have many of their tshirts but I think my favourite is the Here For The Cake tee because we all love a good cake stop on a ride right!
GCN Endurance book – new book from GCN by Mark Beaumont who is a long distance cyclist who currently holds the record for cycling round the world. This book gives guidance on all cycling aspects in relation to endurance riding. £16.99
Jens Cycling Art- have you done an event or cycled a famous route and want some art to hang in memory of that? If so then check out the prints available from Jen that start from £25.
BioRacer Winter Cycling Cap – they do say there is no such thing as bad weather just bad kit choices and with this winter cap you can’t go wrong. Thermal cap that covers not just the head but also the ears and part of the neck is a definite winner in my books. £45
VeloPac – I have one of these following a recommendation from a friend and they are fab! Neat little case that is waterproof and holds phone, money/cards, keys to hold your essentials when cycling. From £20 on Velo Vixen.
Dynamic Cyclist subscription – your one stop shop for classes/sessions/training available online or using the app for not just on the bike but also off the bike including stretching, mobility, yoga, strength, injury programming and more. $9.99 per month.

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Category: Fitness

Six-Week Summer Bootcamp

I have been training with Emma for a while now and wrote a blog post about picking a personal trainer that you can read here.

Training I have done with Emma has been varied from in the gym, outdoor workouts, obstacle training and running. Recently, however, Emma has started doing outdoor training more and this has worked well especially within the constrictions of government guidelines around COVID. When she advertised for a 6-week summer bootcamp I was immediately interested. My main focus is cycling right now but with all events cancelled for 2020 it has given me the opportunity to change my focus slightly and incorporating more strength work, I know from experience, would provide benefits in itself.

So what was included? Well there were 3 packages on offer as follows:

Yellow – £50 – 3 x group PT sessions per week, access to online workout videos, 1 x face to face nutrition talk per week
Purple – £70 – unlimited group PT sessions per week, access to online workout videos, 1 x face to face nutrition talk per week
Black – £90 – unlimited group PT sessions per week, access to online workout videos, 1 x face to face nutrition talk per week, 2 x solo PT sessions to be used over the 6 week period

I opted for the yellow package as that fit in with my schedule the best and still allowed days for cycling. I am currently working from home so have the benefit of being a little more flexible with time compared to if I was commuting into the city and with 17 bootcamp sessions on offer over each week it is easy to make this work with other commitments – no excuses!

All sessions are held outside, no matter the weather, on private fenced tennis courts so the space being used is purely for Emma and the participants of the sessions she is taking.

In advance of the start I was added to a private facebook group, which was good as everyone on the course is in the group and you can all interact with each other and ask questions. Emma emailed over a booklet, which included everything about the course, link for the booking system with timetable, exercise and food tracker, nutritional detail and more. There would also be videos shared within the facebook group from Emma with nutritional information that we could benefit from.

Emma, by her own admission, is not a personal trainer who will opt to use lots of fancy equipment and so whilst there is pretty much all the equipment you would need for a bootcamp/circuit class for these sessions, some will use purely one tyre per person for the entire session – don’t be fooled by thinking the simpler the easier as these are often the harder sessions. And I will admit those sessions are my favourite – how much can you do with one tyre? The answer is a lot and you will definitely feel it by the end of the session! She won’t scream and shout at you so you will get out what you put in and you just need yourself, a mat and a bottle of water.

The hardest session? There was one where we completed 1,000 reps within the session. There were 10 stations, 1 exercise per station, 1,000 reps in total (it was savage) but at the end I was all check me out I just did 1,000 reps!!

I like the bootcamp type of workout as it is great for strength and conditioning and as many of the sessions are high intensity aerobic intervals you tend to burn more calories. I also find with group training I tend to push myself harder especially if I am paired up with someone else.

I knew a number of the people signed up for the bootcamp course but even those I didn’t were all very friendly. As my work returns to potentially going back into the city I won’t be able to keep these sessions up and will miss it, the structure is fab although I won’t miss the midges! There is, however, the option for pay as you go so I am sure I will still be back for some of the sessions on offer.

If you are wondering what sort of thing is done during these sessions head over to the Trained By Vinny facebook page to see some of the videos and pictures that are shared to give you an idea.

And with regards to COVID Emma has put in a number of measures including completion of a questionnaire in advance of attending sessions, providing a register on arrival, gloves for those that want them, antibacterial gel for us, wipes for people to use and all equipment is wiped down and sanitised before and after every session – my equipment at home will seem alien not smelling of anti bac ha ha!

There are also benefits from training outdoors including getting more fresh air, some people claim that being outside raises serotonin levels that regulate anxiety, happiness and moods, it is better for your well being, boosts your immune system, more time in the sun increases vitamin D levels and when it rains it hides the sweat!

And the results speak for themselves! During the 6 week period I got the following results:

I improved in all areas on my fitness test at the end of the course compared to when I started. This test included how many sit ups, press ups and squats I could do within a minute and how long I could hold a plank.
I found as the weeks progressed certain exercises like chest press, shoulder press were noticeably easier.
I lost 9.5lbs in weight.
I lost a total of 16 inches across chest, waist, hips, thighs, arms, neck and wrists.

Just look at all the smiles!

Category: Fitness

A Personal One From Me

This year marks ten years since I had a hysterectomy – getting a little personal with this one.

I won’t go into details but after having our son quite young and then years of pretty horrific gynae experiences it was decided this was the best course of action. And yes all other options had been exhausted (you’d be amazed at the amount of comments I get around this as if it was a throw away decision)!

It took me a long time to really get to grips with this – for my husband and I to go from years of trying to get pregnant including fertility treatment to need this was a massive blow. However, it was the sensible option.

Once I turned 30 I was booked in and one month later it was a done deed. I had what is called a total hysterectomy, which is removal of the uterus, including the cervix. It’s a major operation and whilst I still have my tubes and ovaries recovery was nonetheless a long and depressing road. There was lots of tears, I can only describe it to feeling grief. Having very little mobility as I recovered meant I piled on a lot of weight. I felt sluggish, tired and out of breath all the time but as I was still coming to terms with the op I’d had done I just wallowed in a lot of self pity, which ultimately made it worse, simply compounding the issue.

Earlier this year, in March, I went to a talk at Look Mum No Hands with Jasmijn Muller called Train Like A Woman, which was focused around how to train and work with your hormones in mind. May seem a little odd for someone who has had a hysterectomy to attend but as I still have my tubes and ovaries they continue to make hormones, so whilst I do not have periods I still feel the symptoms and on top of that over the past year I sometimes get hot flashes, and was told by my GP that this is because the surgery may have blocked blood flow to the ovaries, which can also prevent the ovaries from releasing estrogen. The joy of being a woman!

There is a high chance I will experience menopause earlier than the usual average age of early 50s and recently I was talking to a couple of ladies I know who are experiencing perimenopausal or linked symptoms. Perimenopause usually starts in the 40s but can begin earlier for some. It is when the ovaries stop making eggs and a transitional period before menopause but it can last for up to 10 years. One friend made a great point that people have an instinctive reaction to compare themselves to others but that we are all at different stages in our lives and going through different experiences and challenges. Energy levels can reduce but you could be working just as hard, if not harder, to maintain the minimum output.

Lets also not forget hormonal anxiety, which can be debilitating for ladies who were otherwise confident. It can be a huge problem for some people (although not all), as what you used to do instinctively ie group rides with people, can then mean you second guess yourself and your ability to do things, which then affects your cycling and your morale. This was a great point from a friend of mine that I can totally relate to.

Another friend of mine noted that she had been on the pill with artificial hormones for so long that when she came off it at the age of 40 it was a massive shock for her to deal with the peaks and troughs of hormones through the month and heavier periods. Ironically she feels like she knows and understands her body better as a result and wished she had known how to do that 25 years ago!

Another friend I know who has also had a hysterectomy has experienced hot sweats that just came on like a wave and went just as quickly. She also notices lack of energy some days and feels she is definitely more angry on occasion. Weight is another area she has noticed is easy to put on and increasingly harder to keep off.

The symptoms of menopause, and perimenopause, can be reduced through regular exercise and many find exercise to improve quality of life (though of course exercise will not stop these symptoms).

I have personally found over the last year I can cycle one day and feel amazing and super strong and then an easy recovery ride another day can seem like the hardest thing in the world. Something I am sure many people can relate to.

There was an article on BBC News featuring a lady called Emily Barclay called ‘Perimenopause: I went from triathlon training to needing naps’ that can be read from here.

I realise a subject like this is not often talked about but why not? A lot of us don’t identify these symptoms with certain stages of female development and talking about it more will raise awareness, share experiences and advice.

Any questions please feel free to ask as I am more than happy to break down the barriers and talk around this.

Category: Fitness

Training Update

Six weeks ago I wrote a post about how I was changing up my training and was intentionally trying to lose weight whilst doing so. This was not because I believed losing weight would solve my problems or make me happier as I am more than aware that is not a healthy way to make life changes but because I was uncomfortable, had put on weight and wanted to make positive changes.

I have said before but I am lucky that my husband is a qualified cycle coach so he writes my bike training plan and my best friend is a qualified personal trainer and nutritionist and she writes my strength and conditioning plan.

The new plan was for a six week period and on day 1 I received a message from Emma, which included the following:

‘This is a kickstart not a diet!! I’m looking to change your way of thinking when it comes to exercise and good decisions.’

Before we began we had a consultation and completed starting measurements, weight and dress size and Emma also completed a fitness challenge that saw how many reps of squats, press ups and sit ups I could complete in one minute and how long I could hold the plank position for.

The six week period is not just about weight but about fitness, mental health and healthy eating. Each week included 2 personal training sessions and 3 home workouts/classes.

For the 3 home workouts Emma would send me the complete workout so I knew exactly what to do, for what time, with what rest in between and no two workouts were the same so always something new to keep it interesting.

Emma gave me a booklet to complete which included a lot of information, pages to complete and also a food diary, mood checker, taking note of things during your week and noting them down, a wellness checking with the focus on being more mindful, self love and gratitude.

Fight Klub was a new addition to the schedule on a Tuesday night and so much fun! Great music, cardio for an hour working with others. I have terrible coordination when it comes to classes like this but I got it in the end and it was a great release too!

Emma and I used to train together all the time and I had missed that so was great to get back to training with her.

Every week I would complete a food diary and send to Emma for feedback so I could amend as needed. It was interesting writing a food diary as I soon noticed my meals were often quite repetitive and often not enough especially on training days.

Week 1 and 2 – went great!
Week 3 – was my first week of working from home due to COVID-19 and that was when I was extremely busy with getting things organised as my company prepared to work from home for the foreseeable. Whilst training sessions continued from home (I am lucky to have a home gym), I reviewed my food diary at the end of the week and found I had skipped meals all over the place and I’d had way less water than I should!
Week 4 – I was making a conscious effort to pre plan and have a huge bottle of water with me at all times and that worked so much better.
Week 5 – I was in the swing of things and even not having the face to face sessions and different structure meant things were kept on track and kept interesting. Emma continued with clients via video for PT and spent a lot of time recording workouts that clients had access to – this meant I started some different workouts than I had done before including Power Wave and Boxercise.
Week 6 – in all honesty I hadn’t even noticed I was six weeks in. On some plans I have reviewed before I have been on count down until the finish but with every workout until the end being different this was definitely not the case here.

Working in a gym meant Emma had her workplace shut down due to COVID-19 but was on the end of the phone at all times to assist and send me over workouts to complete, review the food diary and check up on how I was doing.

In addition to the above I also continued with cycling and saw myself complete a 30 day streak on Zwift since working from home.

At the end of the six weeks I completed the following again to see if I had made any improvements:

my fitness test – improvements in reps for all exercises and time to hold a plank
measurements – overall loss of 11 inches
weight – overall loss of 8lbs

It was just the kickstart I needed and definitely kept me on track and helped with focus during the lockdown and now I move on to start my new cycling plan and will ensure strength and conditioning continues to go alongside this.