Dealing with heat, ageing, and prepping for ultras at 45

There are about two weeks in every British summer when I deeply regret not getting air conditioning for my house... until I forget again until next year. As I'm desperately trying to sleep, the indoor thermometer is still showing 29.5 degrees (Celcius). This is not a recipe for good sleep.

And sleep is one of the things I preach about. Whether it's training or perimenopause. Or both.

Embracing Current Conditions

Part of being in perimenopause is about understanding, but also embracing the new situation. I truly believe that we need to accept the new situation is here to be able to make changes that will improve the quality of our lives during this period. Similarly to this heatwave: rather than fighting it, I am accepting this is going to be the case for a few days and use the knowledge to manage the situation.

Ironically, managing heatwaves is not that different to embracing perimenopause:

• Stay hydrated: Keep a water bottle nearby and sip throughout the day.

• Simple meals prioritising protein: Choose recipes with few ingredients that you can prepare quickly.

• Move regularly: Stand up, stretch, or walk around every hour.

• Prioritise sleep: Aim for consistent bedtimes, even in the heat. DO what you can with the fans, wet towels to cool the area where you sleep.

• Adaptogens: Very powerful and widely available. I will be writing a separate article about this.

  
  

Remember, it’s about progress, not perfection.

How to build fitness for Ultra cycling at 45

Some of you know, this year is lined with progressively longer challenges. After Traka and Unbound, I am getting ready to light up at the start line of my first Ultra Cycling race, Bright Midnight.

On paper, training for this type of event sits exactly in contradiction with what perimenopause protocol should be. Women in mid-life need to focus of Strenght, Heavy lifting and Sprints - all packed into short-ish chunks of time.

Inevitably, training for a 1100km event does mean a bunch of long, zone 2 days in the saddle. The exactly opposite of what I should be doing at 44,5.

But. I truly believe I can do both, reasonably well, keeping in mind that I am not here to win, but to experience things that my body gets to do. And I mean here both: the raw bikepacking accross nothern Norway and the ever so changing perimenopause. Embrace is the theme here. But there a

But there are also some science backed protocols that I follow:

1. Creatine: build between 5-10mg depending on phases

2. Strenght sessions min 2x week: 20-30 mins is enought to build enough neuromuscular stimulation to keep your bones and brain healthy

3. Long ride - focus on fun: The long endurance ride a built to be fun to avoid building up cortisol. Leave 'suffering' for race day.

4. Timed nutrition: Sufficient fueling during and after rides is a must. No fasted workouts. Ever.

5. Rest is part of training: At the risk of sounding like a broken record - sleep and rest are parto of training. Put them in your calendar if you need to.

   
   

It's not just about science

There reason I share my personal journey is quite simple: I want to help as many people as possible to navigate this period of their life and provide for a happy and healthy life.

Whether it's through my coaching services, the perimenopause bible subscription or this very newsletter I want to provide clarity into the ever so confusing information floating around.

There IS a better way!