Information from around the world suggests that sporting events may reappear in the months ahead but scale of participation could be limited. Race organizers have responded in different ways. With events featuring more than 5000 persons prohibited in Germany till October 24, the 2020 Berlin Marathon scheduled for September was called off. A similar ban on large scale events in France till mid-July, saw the 2020 Tour de France postponed to August-September. Meanwhile it was reported (The Guardian, April 24, 2020) that the organizers of the London Marathon – postponed to October due to COVID-19 – are not ruling out an edition restricted to just elites. In March this year, the 2020 Tokyo Marathon was run with only elite athletes. All this puts corresponding reality check on expectations in India, where what was initially a three-week lockdown was subsequently extended to May 3 and then further to May 17. At the same time, amateur athletes appear to have transitioned from initial discomfort with altered pattern of life to evolving routines and staying engaged despite lockdown. Their initiative notwithstanding, fact remains, there is only so much you can do amidst restricted life. We spoke to a few coaches (running, cycling & swimming) and a physiotherapist for their take on the predicament:
“ The health of our cyclists is our number one priority,’’ Nigel Smith, Head Coach of Kanakia Scott Racing Development, said of training plans amid lockdown. Initially when the lockdown was presented as 21 days long, planning had been on those lines with focus on endurance, speed and strength. At the time of writing, that original 21-day lockdown stood extended to May 17 with people keeping their fingers crossed on how things may play out thereafter for the various zones identified on the basis of disease intensity. Not to mention – potential for relapse and what action may be taken thereby. In short, things are still very unclear as regards when normalcy may return and outdoor activity may resume. According to Nigel, it should perhaps be accepted as a given that all cyclists in India are going to lose some of their endurance, speed and strength during the period of lockdown. “ We have to manage that decline and keep it as low as possible,’’ he said.
Manage – that is the correct word for although cyclists are fortunate to have home trainers that helps keep them in the saddle and pedaling, it cannot be a complete replacement for the outdoor experience. The advantage of the home trainer is its contained environment permitting measurement of all parameters from heart rate to power output. “ But one thing you find hard to do is riding long,’’ Nigel said. Thanks to ambiance with less distraction, an hour on the home trainer is roughly equal to an hour and a half spent cycling outdoors. “ I have been pushing our cyclists to do around two hours, which approximates three hours in the outdoors. That is the sensible limit. Beyond that it is a struggle to stay motivated on the home trainer,’’ he said. He has given his cyclists drills which peak at around 200 rpm; he has also devised strength drills that involve pedaling in high gear with high resistance. “ It becomes a muscular, strength driven drill,’’ he said. While the app Zwift has found popularity with cyclists during lockdown, Nigel is not a fan of using it in excess. As coach, he has his own plans that demand specific performance from cyclist as per schedule. “ A big week for us typically entails riding for 18-20 hours. That means there will be two to three rides of 4-5 hours each. The joy in Zwift is the immersive ambiance it provides; it could be tackling a particular route virtually or racing with others. When you do too much of that, on the days you must deliver as per training schedule you may find yourself tired,’’ Nigel said, adding over-training and injury should be avoided during lockdown. Sleep, rest, recovery – all these matter.
In fact, he encourages avenues to reduce stress. “ One of my cyclists is looking after a pair of baby squirrels that were abandoned by their parents. He speaks to me about it. I find that the act of caring for those squirrels makes him happy. Another cyclist loves to read books. He finds that a nice way to relax. Yet another is into chess,’’ Nigel said. As coach, he has the ability to monitor online how his cyclists are training. Given the current environment he is gentler with feedback. “ Normally I would be a little harder with them. Now I am softer and more collaborative,’’ he said.
Nigel appeared at ease with lockdown’s progression. He didn’t seem to be in any hurry to get it over with and return to cycling outdoors. As and when things restart, there will be matters of safety to self and others to consider and protocols to follow. “ Sport is a privilege. There are several other issues that matter more. I would want my riders to lead by example,’’ he said.
Among the best known amateur runners in the Mumbai region, Dnyaneshwar Tidke aka Don, is a coach with Life Pacers, a Navi Mumbai-based fitness and marathon training group. When the first 21 day-lockdown was announced by the government, Don embarked on a 21-day workout plan.
“ I would post a list of exercises and follow it up with a video representation of the workouts on the Whatsapp group of trainees,” Dnyaneshwar said. Many of the trainees would meticulously follow the schedule and report back on their progress. Most of the runners in his group are otherwise engaged full-time in their work and fitness including running is largely a recreational activity. “ Now, they are confined to their homes, probably bored and consuming more calories than usual. They need something to sustain. These workouts will help them stay motivated. The best part of the lockdown is the access to home-cooked food and rest,’’ he said.
When the lockdown got extended, Dnyaneshwar opted to pose a challenge in the fitness / workout plan, asking runners to follow a schedule with reps and sets. “ I do not encourage running indoors,’’ he pointed out. Among ways the lockdown can be endured is to make sure that whatever exercise regimen one is following does not become monotonous. Don has been experimenting with suitable methods. Given he deals with two training groups in the Navi Mumbai region, he sometimes encourages a friendly online competition among those participating in the workout sessions. He has also assigned an exercise to every letter in the alphabet. When the name of a popular athlete is selected, a sequence of exercises becomes visible. “ The idea is to have some fun,’’ Dnyaneshwar said. But all can’t be left to such tactics. With no clarity on racing calendar and no races thereby to pick for goal, there is an element of self-motivation required to endure lockdown. “ You have to tell yourself that you are doing these workouts for your own health, to stay fit and be in good condition for as and when the situation alters and you are able to run again,’’ he said.
Samson Sequeira, coach at Run India Run, a Mumbai-based marathon training group, does not recommend running indoors. “ Suddenly, in this lockdown phase there is this new fad of running inside the house. It can cause structural damage to the body and weaken some of the muscles,’’ he said. Also, many people running indoors are transitioning to barefoot running, which can have an impact because of the sudden change in style.
According to him, in the initial phase of the lockdown, runners were not sure how to continue with their fitness program. Being used to running outside, focusing attention on a home-based workout was not easy for all. “ I made about six videos which address various aspects of training with varying degrees of difficulty,’’ Samson said.
The key message from Samson to his trainees is that focusing on other aspects of training will augur well in the long run. “ There will not be a marathon anytime soon. Therefore, there is nothing to worry about immediately,” he said.
Mumbai-based coach Savio D’ Souza anchors the marathon training group, Savio’s Stars. A former national champion in the marathon, he put the current predicament in perspective using a few simple points taken from the running calendar and everyone’s experience as recreational runners. The lockdown in India commenced in late March. “ April-May is peak summer. During that time, most people don’t run much. Besides these months also coincide with the school vacation period and are usually the time people take holidays. At present nobody is traveling on holiday. Everybody is locked down. But the fact remains these are not highly active months in the running calendar. Even if these months were normal and our group was running as usual, we would be doing only short easy runs. So the loss due to lockdown isn’t much,’’ he said. Second, there is the issue of what you should be doing, cooped up as you are in your apartment or house. To that, Savio pointed out that the right approach would probably be for recreational runners to catch up on what they often fail to do – do some strength training. “ We just keep on running and running, neglecting to do the recommended exercises. Now is a good time to do all that. You may not be able to run but you can look at the present situation as opportunity to do the exercises you typically overlook,’’ he said. For his own trainees, Savio said he has left them with simple exercises to pursue during lockdown.
Asked about the trend of people covering long distances indoors, Savio said that it is not up to him to question what anyone wishes to do. But he illustrated the context. In thickly populated metros like Mumbai, it is the odd person who can afford a spacious apartment or a private courtyard. Most people live in small spaces. Depending on location and severity of lockdown, the predicament has also meant access denied to what little courtyard is there in housing societies. This means you end up running within your house, in very limited space. It contrasts our natural understanding of what a run is. But what about the worry in restless mind that if you don’t push yourself during lockdown you risk fading by the time normalcy returns? Savio feels that when the lockdown is lifted and recreational runners are allowed back on the road (as and when that happens) everyone will be starting from basics. People will need to gradually train their way up. “ All of us will have to do that anyway,’’ he said about the inescapable curve. That’s why investing in what you normally ignore – strength training and general fitness, and keeping the load mild so that injury is avoided, makes sense. Where this approach may differ is in the case of elite athletes. But as Savio pointed out, even in the case of Olympics postponed, the lead time is not a few months; it is a whole year. That is oblique acknowledgement of training processes needing time to deliver.
Savio’s trainees include the runners from Ladakh, who have over the years become a familiar sight in Mumbai in the months around the annual Mumbai Marathon. “ They are now doing easy workouts in Ladakh. Given lockdown, there is no point in me sending them a training plan at this stage. We will wait and see how their lockdown evolves and then decide what to do,’’ Savio said.
Daniel Vaz, coach with Road Burners, a marathon training group, has developed seven home workout plans that are based on running and work the same muscles used while running outdoors. “ These workouts are a combination of cardio exercises, which help elevate heartbeat and focus on endurance and strength building,” Daniel said.
Two key workouts designed by Daniel are called Locomotive Breath and Mojo Rising, both names inspired by popular rock music. Locomotive Breath is a single from Jethro Tull’s 1971 album Aqualung; it was among the band’s largest selling albums. As reinterpreted by Daniel, Locomotive Breath is a workout that helps elevate heartbeat, addresses functional aspects of running and trains the muscles in the same way a run would.
The name Mojo Rising is drawn from Mr Mojo Rising, the anagram of rock star, Jim Morrison; it also featured famously in the hit song by Doors: L.A. Woman. The intensity of the workout christened so by Daniel is akin to a weekend’s long run. “ Runners who are used to big mileages are able to do some of these workouts with short rest periods,” he said.
Daniel has also promoted skipping. Some of the workouts featuring skipping, help keep the sense of challenge going during times of lockdown, he pointed out. “ During the lockdown, I have actually not taken a day’s break from workout. I found that it is possible to take rest anytime during the day as we are now home bound. Earlier, the rest day was mandatory as most runners were involved in full-time job apart from running,” he said.
Many of Ashok Nath’s mentees are doctors and most are over 40 years of age. “ They are slowly discovering that there is life beyond racing and competition,” the Bengaluru-based coach and mentor, said of life under lockdown.
Ashok devised five versions of quarantine workouts suitable for runners in his group. It addresses their diverse capabilities. He also sent a questionnaire to each of his mentees to make an assessment. Based on the feedback the workouts were adjusted for each of the mentees. Some people have space to run; they have access to stairs, terrace or a gym. “ There are six drills one can do on the stairs including speed workout, strength training and long run among others,” he said.
Skipping is another workout that most people can do. “ As there are no running events for the next few months, there is no pressure to be ready for races,” Ashok said. He does not recommend running inside the house. Running inside the house requires constant attention; it does not make for a pleasant experience. “ Running has three phase – warm-up, zoning out and fatigue. Running inside the house does not allow the runner to disassociate from the surroundings,” he said. This is the time to focus on bio-mechanics and strength, he pointed out. Maintaining a certain level of fitness is adequate at the current juncture especially given the absence of any immediate races, he said. For elite runners, the approach would probably be different as running is their main activity.
Asked how one can stay motivated amidst lockdown and no clarity on the return of races, Ashok said that a bit of self-motivation should help. Two things matter in this scenario. The first is hope or that proverbial light at the end of the tunnel. “ I think most runners are past the initial phase of discomfort with the lockdown. They have since settled into some schedule or the other. There is also the emergent feeling that we are beginning to see the light at the end of the tunnel. That helps for motivation,’’ he said. Second, of further assistance in this regard, is the shared feeling of everyone being in the same boat so far. Self-motivation may be called for if the region you are in takes longer to become normal.
The lockdown has been hard on swimmers. While cyclists can partly compensate for open road denied with their home trainers and runners have found a poorer version of the cyclist’s panacea by logging miles inside their houses, swimmers have lost access to swimming pools with nothing to properly compensate. Gokul Kamat, head coach in swimming and head of the sports complex at Fr Agnel Multipurpose School, an educational institution in Vashi, Navi Mumbai, known for its strength in swimming, said that those training there have been told to follow three points. The first is to make sure there is no undue weight gain during lockdown. Second, they have been provided exercises, which can be done freehand or with minimal equipment at home. “ Some of these workouts are designed to get their heart rate up; some are for improving muscle strength,’’ Gokul said. Additionally, the trainees have the option of joining their coaches on interactive video-based training sessions. How much will this compensate for lack of access to the pool? “ Honestly, not much. But the point is – swimmers know these exercises and do them even otherwise to stay in shape. If they keep doing these workouts during lockdown, then, as and when normalcy returns and pools reopen, they would take less time to regain their regular form,’’ Gokul said.
Ever since the lockdown commenced, Suchita Varadkar, coach, Frontrunners, a running and fitness group, has shifted to online sessions five times a week. Prior to lockdown, Suchita held sessions three times a week for each of the two Mumbai-based groups of Frontrunners.
“ We have opted for the pro version of Zoom for the current daily sessions. These sessions incorporate various elements of fitness including yoga, cardio workout, tabata and strength training,” she said. To keep the group motivated, she has initiated a plank challenge, which entails increasing the workout by ten seconds every day.
“ Also, once a week we do Suryanamaskars and we have been increasing the count of the sets every week,” she said. Suchita is also not a fan of running indoors. “ This is a good time to improve strength training so that runners are better geared for running as and when it resumes,” she said.
Dr Abhishek Bangera
The active lifestyle-ecosystem is never complete without a physiotherapist. Mumbai-based Dr Abhishek Bangera is a familiar face at marathons and endurance events in the city; his team of physiotherapists can be seen managing the recovery station at various meets. When lockdown manifested with physiotherapy clinics shut alongside, it meant all those wedded to the active lifestyle finding their physiotherapist out of reach. It was a critical link suddenly gone missing from the active lifestyle-ecosystem, even as amateur athletes tried their best to stay active pursuing workouts and such. What do you do if you hurt yourself or messed up pushing beyond advisable limit?
Following lockdown, Dr Bangera shifted to keeping in touch with patients online. He regularly texted useful advice and commenced the option of tele-consulting. At the time of writing (by when lockdown had been extended to the middle of May), he was hoping to restart his practice. This blog’s specific query to him was about precautions to be taken while staying active at home in an environment where injury can’t be addressed as easily as before.
Dr Bangera then shared a portion of text he had dispatched earlier to his online community:
With all the inspirational home workout videos, HIIT routines, asanas, indoor running stats etc being posted everywhere, a word of caution and a word of reassurance follows: While it is good that you have taken the initiative to maintain or start with your physical fitness, if it’s a new type of physically taxing activity that you were not used to prior to the quarantine lockdown, you need to be cautious. The things, to look out for to avoid injury:
Do not skip warm up and cool down. Understand the correct form of exercises. Don’t be overconfident / over enthusiastic in your ability to perform. Avoid jerky ballistic movements. Activity should be upgraded gradually. Avoid sharp pivoting turns while walking / running indoors. Avoid hard landing during aerobics and running. Don’t fall for challenges out of peer or self-induced pressure for posting the next post or to indulge in one-upmanship. Consider one-to-one supervised and individualized tele-classes with your trainer.
(The authors, Latha Venkatraman and Shyam G Menon, are independent journalists based in Mumbai.)