Embracing Indoor Cycling on Zwift: My Journey to Finding a Coach and Managing Knee Pain

Indoor cycling has surged in popularity over recent years, and platforms like Zwift have revolutionized the way cyclists train indoors.

As a cycling enthusiast, I found myself drawn to this virtual world of cycling, where I could join friends for rides, participate in competitions, and keep fit regardless of the weather outside.

However, my journey was not without its challenges, specifically dealing with knee pain and the decision to hire a cycling coach.

In this post, over the next few weeks, I’ll share my experiences and insights on how Zwift transformed my indoor cycling routine, the benefits of working with a coach, and solutions to manage knee pain effectively.

The Allure of Zwift: A New Cycling Experience

What is Zwift?

Zwift is an interactive cycling and running platform that allows users to train in a virtual environment. Riders can join group rides, participate in races, and explore scenic routes while cycling on a stationary bike. The platform's engaging interface, combined with its gamified elements, makes indoor cycling more enjoyable. I discovered Zwift after hearing about its community features and the ability to ride with friends, even if we were miles apart.

Setting Up for Success

To maximize my Zwift experience, I invested in a smart trainer (Wahoo Kickr Core), which connects to the platform and adjusts resistance based on the virtual terrain. I followed guidance from various resources, such as articles on setting up for indoor cycling success on Zwift, which emphasized the importance of a comfortable setup, hydration, and nutrition during rides. Keeping multiple water bottles within reach and having a designated space for my bike were crucial steps in ensuring my sessions were productive.

The Community Aspect

One of the most appealing aspects of Zwift is its community. I joined group rides and participated in events, which not only motivated me but also helped me connect with fellow cyclists from around the globe. The sense of camaraderie and competition pushed me to improve my performance and stay consistent with my training.

The Decision to Hire a Cycling Coach

Recognizing the Need for Guidance

As I became more involved in indoor cycling, I started to notice that my performance plateaued. I was struggling to improve my endurance and speed, and my occasional knee pain became more pronounced during longer rides. It was then that I realized I might benefit from professional guidance.

A cycling coach could provide personalized training plans tailored to my goals, identify areas for improvement, and help me address my knee issues. After researching the benefits of having a cycling coach, I decided to take the plunge and hire one.

The Benefits of Working with a Coach

1. Personalized Training Plans: One of the first things my coach did was assess my current fitness level and cycling goals. Based on this assessment, we developed a structured training plan that included varied workouts, strength training, and recovery days. This personalized approach not only kept me motivated but also helped me focus on specific areas needing improvement.

How to Stretch After Running!

 

On my easy days, I end up running too fast. How do I stop overdoing it?

For training, easy runs should make up the majority of the workouts. 

Many runners think that if they go faster, they’ll get faster times, but that’s not the case. 

Easy days prep the body to endure longer distances, like a half or full marathon, and increase cellular efficiency needed to metabolize fat for fuel. 

These happen because of the time spent running, not speed. To pull back, set a total time target and don’t obsess over distance or splits.

The Science of Mental Toughness: Because Running is 90% Mental, 10% Cursing

Running is a sport that requires mental toughness, or as we like to call it, "the ability to ignore the voices in your head telling you to stop." 

But what makes a runner mentally tough? Is it the ability to push through pain or the capacity to convince yourself that running in the rain is actually enjoyable? 

Let's explore the science behind mental toughness and running.

The Brain-Body Connection

When you run, your brain and body have a constant dialogue. 

Your brain says, "Hey, let's go for a run!" 

And your body replies, "Uh, do we have to?" 

But as you continue to run, your brain starts to play tricks on you. It tells you that you're tired, that you need to walk, that there's a sale at the mall, and you should totally go shopping instead. 

But the mentally tough runner knows how to shut down that dialogue and replace it with positive affirmations, like "I've got this!" or "I'm a rockstar!"

The Power of Positive Thinking

Studies have shown that positive thinking can actually improve performance. So, instead of focusing on the pain and discomfort, mentally tough runners focus on the positive aspects of running, like the sense of accomplishment and the joy of moving their bodies. 

They repeat mantras like "I am strong" and "I can do this" to convince their brains that they're actually enjoying the experience.

Embracing the Suck

Let's face it, running can be uncomfortable. But mentally tough runners know that the only way to get through the discomfort is to embrace it. They acknowledge that it's okay to feel pain and that it's a necessary part of the process. 

They say to themselves, "This sucks, but I'm going to do it anyway."

Mental toughness is what separates the runners from the non-runners. 

It's what gets us out of bed at 6 a.m. to hit the pavement, even when our brains tell us to stay in bed. So, the next time you're out on a run and your brain starts playing tricks on you, remember you're in control. You can shut down that dialogue and replace it with positive affirmations. 

If all else fails, repeat this mantra: "I am strong, I can do this, and I will never again wear these stupid compression socks."

The Power of Exercise in Combatting Depression

In a world where mental health is increasingly in the spotlight, the role of exercise in combating depression has emerged as a significant area of interest and research. 

The idea that physical activity can positively impact mental well-being is not new. Still, the depth of understanding regarding how activities like running, cycling, or exercise, in general, can decrease depression is continually evolving.

The Link Between Exercise and Depression

Scientific Insights

Numerous studies have delved into the relationship between exercise and depression, shedding light on the mechanisms through which physical activity can alleviate symptoms of this debilitating mental health condition. Research, such as that conducted by Schmitter et al., has shown that aerobic exercises like cycling, treadmill walking, and running can be beneficial for individuals experiencing mild to severe depression. Regular sessions of moderate-to-vigorous intensity exercise have been linked to improvements in mood and overall mental well-being.

Furthermore, studies highlighting the anti-inflammatory effects of exercise and its role in enhancing Brain-Derived Neurotrophic Factor (BDNF) have explored the biological underpinnings of this relationship. These factors are believed to contribute to reducing depressive symptoms, offering insights into the physiological changes that occur in the body during physical activity.

Real-World Implications

Beyond the laboratory setting, real-world evidence supports the idea that exercise can be a potent tool in the fight against depression. Everyday Health reports on a study indicating that running therapy may offer mental health benefits comparable to antidepressants. This finding underscores the practical impact of engaging in physical activity as a means of managing and potentially alleviating symptoms of depression.

Running vs. Cycling: A Matter of Preference?

Personalized Approaches to Exercise

When considering how running, cycling, or other forms of exercise can decrease depression, it's essential to recognize that individual preferences play a significant role. While some individuals may find solace in the rhythmic motion of running, others might prefer the low-impact nature of cycling. The key lies in finding an activity that resonates with the individual, making it more likely for them to engage consistently and derive mental health benefits over time.

Psychological Factors

The psychological aspects of exercise should not be overlooked in the context of depression. Running, for example, is often praised for its ability to promote a sense of freedom and liberation, which can be particularly impactful for individuals struggling with feelings of confinement or helplessness associated with depression. On the other hand, cycling, with its focus on endurance and perseverance, may appeal to those seeking a steady and structured outlet for their emotions.

Exercise as a Complementary Treatment

Integrating Exercise into Mental Health Care

In mental health care, exercise is increasingly recognized as a valuable complementary treatment alongside traditional therapies. The American Psychiatric Association acknowledges the benefits of running and resistance training in supporting mental health, emphasizing their potential to reduce symptoms, enhance cognitive function, and contribute to overall well-being.

Challenges and Considerations

While the benefits of exercise in combating depression are clear, challenges remain in terms of implementation and adherence. Some individuals may struggle to maintain a consistent exercise routine due to various barriers, such as time constraints, lack of motivation, or physical limitations. Addressing these challenges through personalized support, education, and access to resources is crucial in maximizing the potential impact of exercise on mental health.

The Future of Exercise-Based Interventions

Ongoing Research and Innovation

As research continues to explore the intricate relationship between exercise and depression, new avenues for intervention are being uncovered. From high-intensity cycling programs to running therapies, innovative approaches are being developed to tailor exercise regimens to the unique needs of individuals struggling with mental health challenges.

Community and Support

In addition to individual efforts, the role of community and social support in promoting exercise as a tool for mental well-being cannot be overstated. Group activities, virtual fitness classes, and online support networks offer avenues for individuals to connect, share experiences, and stay motivated on their journey towards improved mental health through physical activity.

In conclusion, the evidence supporting the positive impact of exercise, including running, cycling, and various forms of physical activity, on decreasing depression is compelling. From the biological mechanisms at play to the psychological benefits experienced by individuals, the synergy between exercise and mental health is a promising area for continued exploration and application.

By integrating exercise into holistic approaches to mental health care, addressing individual preferences and challenges, and fostering a supportive community around physical activity, we can harness the transformative power of movement to uplift spirits, strengthen minds, and combat the shadows of depression with the light of hope and resilience.

The Unspoken Rules of Race Day Etiquette: A Playful Guide to Dos and Don'ts

Race day is a sacred event for runners. 

It's a time of triumph, tears, and occasionally tantrums. 

But amidst the chaos, there's an unspoken code of conduct that governs runners' behaviour. 

Welcome to the world of race day etiquette!

DO:

✨Arrive early, but not too early (we're talking coffee-fueled, not zombie-mode)

✨Wear your bib with pride (but not on your forehead, that's just weird)

✨High-five spectators (but not the ones with cowbells, they're just too loud)

✨Smile for the cameras (even if you're dying inside)

✨Thank the volunteers (they're the real MVPs)

DON'T:

🚫Line up in the wrong corral (don't be that guy)

🚫Wear headphones (you might miss the sound of your own personal record being shattered)

🚫Stop suddenly in front of someone (that's just rude)

🚫Take selfies at the start line (there's a time and place, folks)

🚫Complain about the weather (it's not like you're getting paid to do this)

Race day etiquette is all about respecting your fellow runners, the volunteers, and the sport itself. 

So, the next time you toe the line, remember: be kind and considerate, and for the love of all things running, don't wear those ridiculous compression socks. 

Happy racing!

Comrades Marathon Fever!

In South Africa these days, you cannot go 100 m without seeing athletes on the road training for the most prestigious race, The Comrades Marathon, THE ULTIMATE HUMAN RACE.

The race will be run on Sunday, 9 June 2024, starting at 05h30 and finishing at 17h30.

The Comrades Marathon is an annual ultramarathon run in South Africa. It is approximately 90 kilometres between the cities of Durban and Pietermaritzburg. It is the world's largest and oldest ultramarathon race. 

Here are some key points about the Comrades Marathon:

• History: The Comrades Marathon was first run in 1921 and has been held yearly since, except during World War II and the COVID-19 pandemic in 2020 and 2021.

• Direction: The race alternates direction each year, with the "up" run starting from Durban and the "down" run starting from Pietermaritzburg.

• Distance: The race distance varies slightly yearly but is approximately 90 kilometres. 😱

• Entry requirements: To enter the Comrades Marathon, runners must have completed an official qualifying marathon in under 4 hours and 50 minutes.

• Cut-off points: Runners must reach specific cut-off points at allocated times to continue in the race.

• Entry fees: The entry fee for South African residents is R2,000, while international entrants pay R4,500.

• Charity: The Comrades Marathon has an official charity initiative, with six charities supported by the event.

• Spirit: The Comrades Marathon is known for its spirit of camaraderie, selflessness, dedication, perseverance, and ubuntu (humanity towards others).

• Popularity: The Comrades Marathon attracts thousands of runners worldwide and is considered one of the most prestigious ultramarathons globally.

The 9 Comrades Marathon Medals

The Vic Clapham Medal or Comrades Finishers: 

The Vic Clapham or Comrades Finishers Medal, which is made of copper, was introduced for the first time and was awarded to runners finishing between 11:00 and sub-12:00 hours.

To finish the Comrades Marathon in under 12 hours, you will need to average just under 8:00 minutes per kilometre or 12:48 minutes per mile on the Comrades down run (90km or 56 miles). For the Comrades up run (87km or 54 miles), that jumps to 8:12 minutes per kilometre or 13:21 minutes per mile.

The Comrades Bronze Medal: 

As it stands right now, those runners that finish between 10 hours and under 11 hours will receive a Comrades Bronze medal. In order to dip under 11 hours at Comrades, you will need to average 7:17 minutes per kilometre (11:47 minutes per mile) on the Down run and 7:30 minutes per km (12:12 miles per minute) on the Up run.

The Robert Mtshali Medal: 

The Robert Mtshali medal, made of titanium, was introduced for the first time at Comrades in 2019 and is awarded to runners who finish Comrades in less than 10 hours, under 9:59:59, or Sub-10.

Your average pace on race day, if you’re chasing a Robert Mtshali medal, will need to be below 6:36 minutes per km or 10:42 minutes per mile.

The Bill Rowan Medal: 

This bronze-centred medal, which has an outer silver ring, is awarded to anyone finishing Comrades between 7:30 and 8:59:59.

On race day, your running pace must average a fraction under 6:00 per km or 9:38 per mile for the down run and 6:12 per km or 10:00 per mile for the up run.

The Comrades Silver Medal: 

The minimum pace required to claim a Comrades Silver medal is 5:00 per km or 8:00 per mile for the down run and 5:10 per km or 8:20 per mile for the up run.

To run a silver medal at Comrades you need to have a great deal of running ability.

The minimum pace required to claim a Comrades Silver medal is 5:00 per km or 8:00 per mile for the down run and 5:10 per km or 8:20 per mile for the up run.

The Isavel Roche Kelly Medal:

This silver-centred medal, which has a gold outer ring, is awarded to women only who finish outside of the top 10 but under the 7-hour mark.

The training before and race day paces are the same as for the Silver medal above, but when we start looking at running ability, things change slightly.

The Wally Hayward Medal:

Like the Isavel Roche-Kelly medal, the Wally Hayward medal is also half silver and half gold.

It is awarded to those runners who do not finish within the top 10 but dip under 6 hours.

To dip under 6 hours at Comrades, you need to average under 4 minutes per km or 6:25 per mile for the down run and 4:06 per/km or 6:39 min/mile for the up run.

The Comrades Gold Medal: 

It is difficult to predict what pace you must run on race day to finish in the top 10. In the men’s race, Siya Mqambeli ran a 05:52:51 to claim the last gold medal. That is an average pace of 4:02 minutes per km or 6:30 minutes per mile. In the women’s race, Mary Khourie ran a 6:55:27 to finish 10th. That equates to an average pace of 4:46 minutes per kilometre or 7:42 minutes per mile.

The Comrades Back-to-Back Medal:

To qualify for a Back to Back medal, you need to meet the following criteria:

• You need to be a Comrades Novice and
• You need to complete two consecutive Comrades Marathons.

The Back to Back medal is awarded after your second run after going back-to-back in consecutive years. In normal circumstances, a Back to Back medal would comprise an up and a down Comrades, but there have been circumstances where the Back to Back will be a Double Down (for example, 2020 and 2021).

If you’re wondering how much training you actually need to do to run the Comrades Marathon, then this Comrades Marathon Training Mileage Guide will have all the answers you are looking for (Including the number of marathons and ultras you need to run in training)

Overall, the Comrades Marathon is a challenging and prestigious ultramarathon event that requires dedication and perseverance. It is also a celebration of the human spirit and a testament to the power of sport to bring people together.

The Hilarious Transformation of a Couch Potato into a Marathon Maven

💦Ah, running. 💦

That thing people do when they’re being chased by bees or trying to catch the ice cream truck. 

But here I am, contemplating the unthinkable: becoming a runner. Not just any runner, but the kind that posts pictures of their running shoes on social media.

So, what do I think will happen when I take up running? Let’s jog through my predictions:

1. I’ll Develop a New Relationship with 5 AM 🕔

I’ve always believed that nothing good happens before 10 AM. But as a runner, I’ll be up before the sun, lacing up my sneakers and hitting the pavement. Birds will be my new alarm clock, and I’ll have to apologize to my coffee maker for the neglect it’s about to suffer.

2. I'll be Awesome 💥

My running form will be both graceful and powerful, and as I bounce down the street, I will look like a cross between a gazelle and a Ferrari. My face won’t get all red and puffy; instead, it will take on a healthy glow, so much so that I will no longer need to wear makeup ever again. My vigorous jog will clean away any acne, shrink my pores, and make my eyelashes longer and fuller.

3. My Wardrobe Will Consist of 50 Shades of Spandex 🎽

Gone will be the days of choosing outfits based on style or comfort. Instead, my drawers will overflow with neon spandex that can be seen from space. I’ll have more running outfits than regular clothes, and I’ll start to wonder if it’s acceptable to wear running tights to a wedding.

4. I’ll Speak in Kilometers, Not Calories 💬

I’ll start to measure everything in kilometres. “Oh, that cheesecake? That’s like 5K worth of deliciousness.” I’ll also become that person who casually drops into conversation, “I ran a quick 10K this morning,” as if it’s no big deal.

5. I’ll Have More Medals Than a Five-Star General 🏅🥇🥈🥉

Every weekend will bring a new race and a new medal. I’ll start wearing them to work, the grocery store, and maybe even the shower. After all, I earned those medals; I want everyone to know it.

6. I’ll Become a Weather App Aficionado ☁🌡

I’ll know the weather forecast better than the meteorologists. Rain or shine, I’ll be out there, although I’ll secretly pray for rain because it makes for more dramatic running selfies.

7. I’ll Have a Love-Hate Relationship with Hills 💔

Hills will become my arch-nemesis. I’ll curse them as I climb, but I’ll feel like Rocky Balboa once I reach the top. Then, I’ll see another hill, and the cycle will repeat.

8. I’ll Turn into a Carb-Loading Connoisseur 🍜

Pasta parties will be my new Friday night. I’ll have an excuse to eat all the carbs and become a regular at every Italian restaurant in town. “I’m carb-loading,” I’ll say as I order my third plate of spaghetti.

9. I’ll Have a Playlist for Every Pace 🎶🎵

My music library will be meticulously organized by beats per minute. I’ll have playlists for warming up, cooling down, and everything in between. I’ll become a DJ of my own running soundtrack, and heaven help anyone who tries to mess with my running mix.

10. I’ll Start to Believe I Can Outrun Anything 🏃‍♀️🏃‍♀️

Need to get somewhere fast? I’ll just run. Zombies? No problem, I’m a runner. I’ll develop an irrational confidence in my ability to outrun any and all of life’s problems. Passersby will turn in amazement as I speed down the sidewalk and hit every green light, never once having to do that awkward run-in-place that some people do while they wait to cross the street. What can I say? When I become a runner, I will have impeccable timing and also the kind of consistent good luck that makes you think I am a witch, or at the very least, someone who possesses an enchanted amulet.

11. I’ll not Fear Death 💀

"Cowards die many times before their death; the valiant only taste of death but once.” That’s right, as a runner, I will casually reference William Shakespeare, and I won’t even make a big deal about it. That’s because runner me is super smart but not in a big, in-your-face way.

So, there you have it. My life as a runner will be a mix of early mornings, spandex, carbs, and medals. And while I may start out as a reluctant jogger, I have a sneaking suspicion that I’ll end up loving this running thing. Just don’t tell my couch – it might get jealous.

And remember, if you see me on the street, running like there’s a bee swarm behind me, cheer me on. I’ll need all the encouragement I can get to make it to that next stoplight.

Happy trails, future me! ✨

The Benefits of Shakeout Runs: Get Moving, Feel Better!

Are you feeling stiff and sore after a long break from running or an intense training period? 

Do you want to prepare your body for an upcoming race or return to a regular running routine? Look no further than the humble shakeout run!

In this post, we'll explore the benefits of shakeout runs and why they should be a part of your training arsenal.

What is a Shakeout Run?

A shakeout run is a short, easy run done at a conversational pace, usually lasting around 20-30 minutes. Its purpose is to loosen up your muscles, get your blood flowing, and re-engage your muscles after a period of inactivity or intense training.

Benefits of Shakeout Runs

1. Reduced Muscle Soreness: Shakeout runs help alleviate muscle stiffness and soreness (DOMS) after intense training or a long break.

2. Improved Circulation: Gentle running promotes blood flow, helping to flush out waste products and deliver oxygen and nutrients to your muscles.

3. Reactivated Muscles: Shakeout runs re-engage your muscles, re-establishing neural connections and preparing them for more intense activity.

4. Mental Refreshment: Easy runs can help clear your mind, reduce stress, and boost your mood.

5. Injury Prevention: Shakeout runs can help identify any niggling issues before they become serious injuries.

6. Race Preparation: A pre-race shakeout run can help you feel more comfortable and ready for the event.

7. Rebuilding Consistency: After a break, shakeout runs help you gradually get back into a regular running routine.

How to Incorporate Shakeout Runs into Your Training

- Schedule a shakeout run after a long break or intense training period

- Keep the pace easy and conversational

- Focus on your form and breathing

- Use shakeout runs as a recovery tool after a hard workout or race

- Incorporate shakeout runs into your training routine to maintain consistency and prevent injuries

Shakeout runs are a simple yet effective tool for maintaining overall fitness and preparing your body for more intense training or competition. By incorporating shakeout runs into your training routine, you can reduce muscle soreness, improve circulation, and re-engage your muscles. 

So, get out there and shake out those legs – your body will thank you!

Dear Treadmill

Dear Treadmill,

I hope this letter jogs your memory; it’s me, the aspiring marathoner who’s been pounding your conveyor belt with more enthusiasm than grace.

Firstly, let me apologize for the ocean of sweat I’ve so generously anointed you with. I assure you, it’s not a ritualistic offering but a testament to my hard work and your unyielding support (quite literally).

Now, I know we’ve had our ups and downs—mostly ups, as I keep hitting that incline button by mistake. And I can’t forget the times I’ve stared at your display, pleading for the numbers to go up faster, as if my willpower could speed up time.

But you've been there for me, steadfast and uncomplaining through all the huffing, puffing, and occasional cursing (sorry about that). Well, except for that one squeak, but we don’t talk about that, do we?

Here’s the thing, dear Treadmill: Despite the struggles, the endless loops to nowhere, and the suspicious glances from my pet, who can’t fathom why I run yet remain in the same spot, I have dreams. Dreams of crossing finish lines, of wind in my hair, of actually running in a straight line without the fear of tripping over my own feet.

So, let’s make a pact, shall we? I’ll keep showing up, sneakers laced and determination unwavering if you promise to keep those belts rolling and those calories burning. Together, we’ll chase the horizon, one step at a time.

Yours in speed (and occasional slow-motion), Lizette

P.S. If you could avoid randomly changing speeds, that would be great. My heart can only take so much excitement.