THIS WEEK

Where I'm at, what I'm telling my runners and what's in my morning glass.   

Hi Everyone!

 

 

Ten days in and the progress has been much slower than I'd like. It's definitely been a challenge not being able to teach class, play hockey, and all of the other activities I want to be doing - but from everything I've read and everyone I've talked to, this is exactly what I should be expecting. 

 

Ribs just take time. 

 

I know it's the right thing when I think with a long-term view, and that's exactly how I'm approaching it. 

 

There will be no live classes for at least two to three weeks, and possibly more, but I'll keep you posted every step of the way. 

 

In the meantime, don't forget the on-demand library is always there for you - over 1,300 workouts ready to go whenever you are. I really appreciate your patience.

 

 

One of the things I love most about coaching is watching people get stronger and better at things they weren't even specifically training for. I've seen runners get faster, hockey players skate harder and faster at any age, and weekend warriors just flat out last longer - and a big part of what's driving it is consistent time on the bike.

 

Here's why it works so well as cross-training: 

 

Indoor cycling builds your cardiovascular engine and your leg strength at the same time, without the pounding and impact that comes with most other forms of training. Your heart and lungs get stronger, your legs get stronger, and your body does it all without the recovery cost that running or sport puts on you. That means you can train hard on the bike and still show up fresh for the things that matter.

 

You've all heard me talk about how what you do on the bike translates into so many things off it - and I mean that in every direction. Running, hockey, soccer, hiking, whatever it is you love doing. I've watched it happen with so many people I've coached over the years, and it really hit home again this week watching the guys I play hockey with. The ones who've been consistent on the bike - you can see it. Their engine doesn't quit when others are fading. That's not a coincidence. That's the work showing up exactly when it's supposed to.

 

And look - I know it's nice to hear about the benefits of our favourite thing to do that maybe we don't always stop to think about. 

 

 

 

If you're racing over the next three weeks - and I know a lot of you are, with the Tely 10 being the big one here in Newfoundland - it's time to make a small but important mindset shift. 

 

 

I have a number of runners I'm coaching right now who are running the Tely 10, and these are the exact things we're talking about. The training is almost done, and what comes next is probably just as important as the training itself:

The work is in the bank. Arrive at that start line ready, prepared, confident, and with the mental and physical energy to be at your best.

 

I want to share something small I've changed lately that's made a real difference for me - I switched from cold water to warm or lukewarm water, especially first thing in the morning.

 

Here's why such a small shift is important: When you drink cold water, your blood vessels constrict and your body has to work to manage that temperature shift right when it's still waking up. Warm water does the opposite - it supports the natural muscle contractions that keep food moving through your digestive tract, and helps your body process things more efficiently. Research supports this too, and Ayurvedic medicine has been on it for centuries. Western science is catching up.

 

Every morning I start with warm water with a couple of drops each of lemon and ginger essential oils. Lemon essential oil supports liver function and helps stimulate digestive enzymes first thing in the morning. Ginger essential oil is one of the most well-researched natural aids for digestion out there - it helps reduce bloating, settles the stomach, and keeps things moving the way they should. Together they turn a simple glass of warm water into something that's actively working for your body before you've even had breakfast.

 

It's a small habit. But small habits compounded are what the whole thing is built on.

 

Have a nice week, everyone!

Mike