Getting back to your exercise routine after summer holidays

Now that members are returning from their summer holidays and vacations, where they might not have had the time to keep up with their training schedule, we figured we’d put together a short list to help you get back on the bike and keep cycling. (And to members who were able to keep their schedule over the summer and/or on vacation: congratulations! We recommend Express or Beginner rides to overcome any soreness as you wean back onto your normal routine).

Here are four things to keep in mind to help you get back on (the bike) track.

1. Set a schedule (again)

With on-demand classes, you ride on your own schedule, and while it might be good to hop back on a bike just as soon as you get back to your old routine, it’s important to also give your body time to adapt back into training. Set a schedule, prep for it, and keep to it, but don’t rush into a schedule. Mental health is paramount.

It’s good to take a metered approach; this means doing lighter workouts and working your way back up to more intense workouts. Exercise should be a daily part of your life, but it’s not always just about the intensity, sometimes it’s about the time you spend exerting energy. You can also rebuild your habits by stretching for a few minutes or going for a walk.

Don’t expect to have the same physical endurance or performance. According to the National Library of Medicine, a full week of inactivity can cause your performance to dwindle, (NCBI) but don’t worry. Even if it takes baby steps to get back to where you were before your time away, trust in the process.

2. Don’t overhaul your diet to less than before due to guilt.

When trying to get back to your pre-vacation/time-off routine, you may be tempted to overhaul your diet (to make up for indulging on vacation). Often, fixating on changing too many things at once, especially routines and behaviors, is not efficient.

Try focusing on just reestablishing your habit again. Similar to your workout schedule, it’s best to change your nutrition schedule gradually over time. Always frame things within the perspective of happiness and a desire to improve life satisfaction. Even a little exercise makes us happier. (NY Times)

As a first step, remember to add lots of water to your daily schedule. As you establish your habits and sweat, you mustn’t forget to replenish your water levels so your body isn’t suddenly lacking minerals. Staying hydrated also helps you recover faster.

Brooke, our master trainer, believes that if there’s one piece of advice in regards to nutrition everyone should follow, it’s to: “…[E]at mindfully. Every single body has a "happy state" where it will always return to. Getting back to exercise can cause "bloating" as your system is shocked by the intensity, in a positive way. That stress and build-up of muscle fibers cause your body to retain water. Keep to your routine, and you will get back to feeling great! Let's never forget, you are so much MORE than your body.”

3. Keep things simple

Think of your workouts as a step towards being healthier and happier. If it becomes too hard to get back to your schedule, frame things differently and try something new and light. Even half of a light class (10-15 minutes) is better than feeling like you have to complete the same workouts you did before taking time away from your bike, not being able to, and then giving up.

Motosumo members have access to lighter workouts on-demand, and we highly recommend these for those who haven’t been able to work out regularly over longer periods of time; these workouts permit better recovery and give you the perfect opportunity to gradually increase strength and endurance.

Be sure to follow your recovery routine and adequately cool down (listen to your instructors!) so every part of your body functions the way it should. This will also lessen the risk of injury, and get you strong again in no time.

4. Take it easy if you're struggling to get back into things

Our courses focus on wanting more out of yourself, but not at the expense of your mental or physical health. While it’s important always to stay accountable and stick to your (new) routine, you want to remain functional and pain-free; your number one priority should always be flexibility, healthiness, and mobility. Listen to your body: taking a break, stretching, foam rolling, and sleeping; these are all required elements in your recovery.

Incorporating any activity (i.e. just our warm-up classes) increases endorphins (happiness hormones), and even if it’s just for a few minutes, it’s worth it; it’s an investment for the future you.

The Journal of Happiness Studies has said that: As little as 10-min physical activity per week or 1 day of doing exercise per week might result in increased levels of happiness. (Springer)

Moving should be the mission until you get back to your old routine, and do one of our intense workouts without breaking a sweat!

Brooke reminds us that “the best part about our platform is that you’re never alone. You have an entire team to cheer you on! My instructors and I will be by your side every step of the way, physically riding with you, while we all ride at our own pace. Our classes are coached for ALL levels. Although the comeback is challenging, it’s so worth it. Never forget the why: for your internal happiness. See you on the leaderboard!”