It’s a bit of a nobrainer this one, and something I’ve spent a ridiculous amount of time doing in the last 11months, whether I’d like to or not. PVF/CFS is a little special in this case, but regardless of injury or illness, if your body is fighting something or working to repair something, it’s going to require more sleep time – end of story.

Sleep is when your body does its house cleaning, and repair work. As simple as it seems to just ‘get sleep’ every night, theres actually a heap of ways we can get the most out of that time on the pillow, which in turn can help with your mental and physical performance.

Sleep consistency (ie. Having the same sleep and wake times every day) fine tunes our circadian rhythm so that the body is prepped to do what it needs to do when the time comes. It also improves the amount of time we spend in slow wave sleep (which helps physical restoration) and REM sleep (which helps with mental restoration), therefore increasing sleep efficiency so you get more bang for your buck.

Having a bed time routine helps build melatonin levels at the right time, so you can drift off sooner. And ensuring a conducive sleeping environment like a cool temp, no light, and no use of blue lights before bed, all help minimize disturbances during the night.

By building good sleeping habits, I hope that it equates to one more brick in the looong path towards my ‘re-build’ to a fitter, healthier me …and also just really beneficial to anyone wanting to look after their body and improve their output 🤙

All positive steps start with this rule.

Look after your mind and body by treating yourself to the good things in life!
Run a bath, eat well, get good sleep, don’t allow negative self talk and try to keep positive people in your corner.

Being kind to yourself means listening to what your body needs and actually doing it – and being ok with it rather than being hard on yourself. I found this one pretty tough.

Especially when it comes to not being able to do as much, or any, of the activities you usually do. Also when you can do them, but cant achieve the same pace or feeling that you used to. Be kind to yourself. FOMO, feeling like your letting people down, and setting high expectations for yourself are a brutal combo. I found that if I’m able to frame my efforts in a positive way, it gives me confidence to keep going and I end up doing more. For example, I used to get upset if I tried exercise and failed miserably, having to stop after 10min so wouldn’t do anything. But re-framing it means that now I get super stoked and proud if I get on my wind trainer for 10 or so minutes, because it’s still a step in the right direction! And being happy with that means I’ll do it much more often.

Be kind – it’s so simple, but so important. And definitely something I will continue to work on myself.

This week we kick off with special guest Gemma McCaw to discuss her journey back to top-level sport after having Charlotte.  Gemma retired from international hockey following the Rio Olympics in 2016 and it was in this time when we got to meet her as she prepared for the Red Bull Defiance Multisport Race in Wanaka. Baby Charlotte was born in December 2018 and from here she has balanced motherhood and built herself back up to represent New Zealand again in late 2019.  In February this year she represented NZ in her 250th test match. https://en.wikipedia.org/wiki/Gemma_F…  https://www.tvnz.co.nz/one-news/sport… @gemflynn   

33:32 CP Dietitian Cushla Holdaway joins us live to discuss the building blocks required for us to perform to our potential. https://www.holdawaydietitian.com/ @holdaway_dietitian  https://www.facebook.com/cushla.holdaway [email protected]   

52:24 We wrap up our CP Peak Bagging Challenge by reviewing the results from the weekend and check in about the plans for the weekend ahead  www.teamcp.co.nz   

@teamcpnz  https://www.facebook.com/teamcpnz 

[email protected]   

CP Media Hosts  Angus Petrie – @gustric Richard Greer – @ric.greer

5:00 This week we kick off with special guest Oska Baynes to discuss his running journey and what it takes to run fast! It hasn’t all been plane sailing though as he discusses how he rebuilt his body and lifestyle after hitting rock bottom following his win at the Auckland Marathon. Oska shares his training diary with us and some of his running mantras that help to keep him focussed when the going gets tough. These were especially important when he was in the form of his life and about to jump on a plane for the world half marathon champs and they were canceled due to Covid 19.

45:55 We meet Isobel Stout who is an awesome part of our Team CP community. Isobel was one of our early adopters back in 2007 and she shares her journey that has included a battle back from Breast Cancer and how she got back into riding to raise money for the Pink and Steel Cancer Rehabilitation Foundation.

1:02:30 We wrap up with our vertical metres for May challenge and check in on the current world record Everest attempts.

www.teamcp.co.nz
@teamcpnz
https://www.facebook.com/teamcpnz
[email protected]

CP Media Hosts
Angus Petrie – @gustric
Richard Greer – @ric.greer

 1:50 This week we kick off with special guest Gemma McCaw to discuss her journey back to top-level sport after having Charlotte. Gemma retired from international hockey following the Rio Olympics in 2016 and it was in this time when we got to meet her as she prepared for the Red Bull Defiance Multisport Race in Wanaka. Baby Charlotte was born in December 2018 and from here she has balanced motherhood and built herself back up to represent New Zealand again in late 2019. In February this year she represented NZ in her 250th test match. https://en.wikipedia.org/wiki/Gemma_F… https://www.tvnz.co.nz/one-news/sport… @gemflynn

33:32 CP Dietitian Cushla Holdaway joins us live to discuss the building blocks required for us to perform to our potential. https://www.holdawaydietitian.com/ @holdaway_dietitian https://www.facebook.com/cushla.holdaway [email protected]

52:24 We wrap up our CP Peak Bagging Challenge by reviewing the results from the weekend and check in about the plans for the weekend ahead

www.teamcp.co.nz
@teamcpnz
https://www.facebook.com/teamcpnz
[email protected]

CP Media Hosts

Angus Petrie – @gustric
Richard Greer – @ric.greer

1:30 This week we kick off with special guest Jacob Lamont to talk ultra running and what it takes to go looong! Jacob has completed numerous 100 mile events, a stack of 100km events and so many 50km events (and training runs) that he has lost count. Jacob has also come on board as a Team CP specialist ultra distance run coach so if get in contact with us if you would like to complete your first ultra.

23:15 CP Dietitian Cushla Holdaway is with us live to discuss nutrition for ultra running / endurance fueling in general and how to get to the finish line with a smile on your face.

43:56 We wrap up our Team Everest Challenge and are joined by Team CP Coach Fiona Stechmann following on from her epic climb up Big Mount Peel.

We finish off by previewing the upcoming Peak Bagging Competition.

01:08 This week we kick off with special guest Andy Good to talk downhill running. Andy is the current NZ Mountain Running Champion and holds the record for the Luxmore grunt so he knows how to go downhill, fast! Andy has also come on board as a Team CP specialist run coach so if get in contact with us if you would like Andy to coach you to success.

17:22 We wrap up our Team CP Marathon challenge and are joined by a couple of stars from the weekend Brett Leyden, Nicole Radburnd & Alice Mullins. We preview the weekend ahead and the Team Everest Challenge. https://www.facebook.com/events/88330… 38:05

CP Dietitian Cushla Holdaway is with us live to discuss all thing vitamin D, why it is so important, how we get it and what happens if we don’t get enough. https://www.teamcp.co.nz/ https://www.facebook.com/teamcpnz

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@teamcpnz

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Guest of the week – Beau Miles @2mins

Beau Miles the creator of the award winning short documentary “A mile an hour” is live on the show to discuss the background of the concept, what makes him tick and his outlook on life.
www.beaumiles.com
@beauisms

Weekly Wrap up – Our Challenge and People @ 23minutes
We wrap up the Potential of a day challenge, highlight the stars of the weekend and chat to Jake Vargo who completed the 24hr challenge and 73kms of running in between his variety of jobs.

Cushla Holdaway @ 33minutes
Your gut health, IBS (Irritable Bowel Syndrome) and the low FODMAP diet. How can we manage our nutrition and eating habits to improve our gut health. What is a low FODMAP diet and when should we use this to help improve our gut health?

Hi Team,

What a crazy and unprecedented time we are living in!! One day we will look back on this period and remember the strange mix of frenzied activity, self-isolation, social distancing and breathe a sigh of relief knowing that its over. But for now, we’ve just got to get through it….

I thought I’d pen a few thoughts and ideas on training and motivation through this unsettling period.

Firstly, I think this is a really great time to go back to grass roots; back to basics and remember why we are doing any of this exercise stuff at all. As you know I’m big on the mental effects of training and the positive benefits that exercise can have on all aspects of life. Health and wellbeing should be at the core of our motivations because without it, our training is not contributing much to our lives apart from adding to the sweaty washing pile. We should all focus on the everyday benefits of our training, ESPECIALLY at times like this.

With events being cancelled left, right and centre it can be really easy to fall out of favour with your training routine. While goals are really important and a great way to stay focussed, now is a great time to develop your craft in those areas that you might have been putting off. You know, THOSE areas that are less glamorous than an impressive long run or a race pace ride. Strength and conditioning, flexibility, mobility, technique. They aren’t as fun as swim/bike/running, but if we choose to focus ourselves on these points now, we will be better for it when this all blows over and we return to our normal routines. Let’s have a think about these areas when we next catch up and see where we can focus our attention.

Which leads me nicely into my third point; routines. What better way than to self isolate than taking yourself away from the madness and doing some training. In alot of ways, this is kind of business as usual. We are normally alone when we are training, so why make this period any different? Training the body and mind is often best achieved when you’re at it alone and you’ve only got yourself to talk and listen to. So if we do all end up confined to our little corners of the world for a bit this is an opportunity to practice self talk, voice those mantras and learn about your thought processes when you’re in the pain cave. Keep up the good practices and habits as best you can. You’ll thank yourself later.

There are a whole raft of challenges that we can cook up if you’re in need of a focus. Let’s talk things over it you are looking for some direction in the coming weeks and months.

Please look after yourselves and your closest people, and don’t be afraid to reach out if you’re feeling the pressure. We are all in this together!

Give it heaps and happy training,

James