How to prepare for Postponed Events.

We are going through an unprecedented time in human history. At this point there have been a number of events that have been postponed world wide. Things here in South Africa are no different. Full Ironman postponed until 15 November, and it looks as if Durban’s half Ironman event will take place in September. We are still waiting for the government and Comrades House to announce a postponement of the iconic Comrades race, but at this point, it looks like it will take place somewhere between July and early October.

I have been in the fortunate position to be completing a study course. There are two more hurdles to cross before I complete it, and I am busy with one of them during this lockdown. I am required to do a research project on a topic relevant to the sport/fitness world. I have decided to examine the differences in the training habits of the athletes I train before and during the Covid/Lockdown weeks. The results gleaned from the weeks of 24 February to 1 March (we were in the middle of some big Ironman training sessions), and Monday 30 March to 5 April, (South Africa in lockdown), have been fascinating.

I am not going to go into all the numbers here, because that is not the goal of this article, but what I have observed generally is a reduction in exercise time of 35%. I was expecting more of a reduction, but there you have it. I am blessed to have a great bunch of really motivated athletes. There is however a marked reduction in their TSS (Training Stress Scores), which tells me that training is taking place, but at a lower intensity. Again, to be expected, and not necessarily a bad thing either.

So where does that leave us with postponed events?

1.  You need to decide if you will still participate in a postponed event. If yes, read on. If not, why not? Dig deep, harden up, and go for it.
2.  You have to keep training during this lockdown. There is no way you can get ready for any of these events without consistently training.
3.  Training is tricky. Do what you can, with what you can. Some have gardens, some don’t, some have lots of exercise equipment, many don’t.
4.  Wait patiently for 1 May when we will be allowed out on the streets and pools again.
5.  Don’t overdo it in the first few weeks post lockdown. You will asking for an injury.
6.  Runners (in fact all of us) need to do impact work. Your bones will very quickly lose the ability to withstand shock. It’s one of the reasons why I have all my athletes regularly skipping. Just sitting on an exercise bike at this point is going to increase your risk of a stress fracture when you finally hit the road.

Lets unpack point 3.

Some of you have bike trainers and treadmills at home, so you are still able to get your stamina work done. That’s great, keep going, don’t get too down if you can’t get your heart rate high. Remember that a large aerobic base is built over time, with you training at a low heart rate.

If you don’t have that equipment, do what you can. Social media is packed with Tour de Garden runs, balcony runs etc. Also remember that your race does not just rely on stamina. It is a composite of stamina, strength, skill and suppleness. You can easily build strength now, as well as increase your levels of suppleness. Can you imagine getting out of lockdown without stiff hips. Your running will be revolutionised.

You can also work on your skill levels. I am going to take a few liberties here because it’s nice to stick with the S theme.
Skill idea 1. Work on things like balance. I have challenged my athletes to stand on one leg, bring the other leg forward, then rotate the leg to their side and then rotate the leg again behind them. A simple move like this is going to challenge so many systems. Do a few of those and then try them with your eyes closed.
Skill idea 2. Learn as much about your chosen sport as possible. I have written over 280 articles on things Swim/Bike/Run related. The internet is packed full of info, I have also been doing a series of 1 minute videos detailing things to remember when you run. I have looked at head position, arms, neck, shoulders, solar plexus etc. Basically moving from head to the all important big toe. Learn as much as you can about nutrition and mindset. The list is endless and your learning curve never ends.

Let’s unpack point 4.

This is where you might need coaching. The cut and paste models will not work at this point. We are in unchartered territory and having a coach guide you toward the race will prove invaluable. You cannot go from limited runs to suddenly testing yourself over a half marathon. Bodies don’t work like that. You can read more about our coaching service here.

Look past this time. Fix your vision on your chosen event’s finish line. You will get there. Losing your optimism and vision at this point is just not an option.

Here is to staying healthy and preparing for the next finish line.

Mike Roscoe.