Hello and welcome to the ADAM COPLEY: PERSONAL TRAINING blog. Here you will find weekly updates designed to educate you on strength and conditioning for cycling. Over the coming weeks I will be covering all aspects of conditioning your body for cycling and how it can benefit you in terms of comfort, speed, and improving your riding. So, without further delay. Let’s get right into this week’s entry!

With the UK in lockdown, still I find it weird to type a blog about cycling. Yet, I am finding a lot of my personal coaching clients are struggling with getting a handle on their life, so, with that in mind, I want to talk to you today about something a little different. Your mindset, being organised and why staying in a routine is INCREDIBLY important. So, let’s get into it!

Picture this scenario, you wake up suddenly not having to do what you have been doing for the past 10 years or more. You don’t need to get out of bed at 7am, you have no need to rush to work. At 17:00, you simply go from one room to the other, make some food and sit down.

Being off work or working from the comfort of your own home is nice for a couple of days. Then it sinks in, this is your life now and there is no telling when it will change. You start to feel frustrated, confused, lazy. This very quickly becomes a slippery slope and one that can be EASILY avoided if you take some very simple steps that require nothing but a little discipline.

1. Set your alarm

It’s so easy to just get up when you feel like it right now, especially if your job gives you this freedom. But, if your job gives you freedom on when you can start, it should also give you freedom on when you can finish. Early start, early finish. So why not get up early and get on with work straight away. Here’s a little insight into what I do at the minute:

06:00: Alarm.

06:00-06:30: Walk my dog (when I have him over) and film some live content for my social media channels.

07:00: Begin work, film content, edit content and upload videos to my members area on my website.

12:00: Have a break from work to eat lunch and train.

14:00: Back to work for a few hours.

17:00: Finish for the day.

I repeat this Monday to Friday as I have Saturdays and Sundays off. Every morning I plan my jobs for the day and stick to this routine.

Setting my alarm is a key part of this process, it keeps my body clock from becoming sporadic and keeps me in routine, something that right now is incredibly Important.

2. Set high standards

Setting high standards for yourself is the KEY thing you must be doing if you want to be remembered as someone who got on with it during this crisis, as someone who didn’t fall into a slump. It is also vital that you set high standards of YOURSELF during this period to prevent the quality of your work from deteriorating. 

How do we do this? We get up early, we dress correctly for the job we are doing, and we take pride in the fact that we are at work. If you are working from home, you are lucky. If you are still able to work outside of your home, you are lucky!

Think of the people who have had their businesses closed, their client base ruined and their livelihood reduced. Take pride in what you do, even if you don’t enjoy your job because you are in a very good position to still be able to work!

3. Understand your free time

Days are long, and you will probably have less to do in the form of work, so understand that you should have some free time. Being locked into your own home is VERY difficult mentally and something that you will hopefully never have to do again. So, you need to understand that free time is very important to you. Exercising in your garden, sunbathing with a book in your garden, going out on the bike or for a walk is a KEY component of keeping your mental health in a good place.

Likewise, understand that you don’t have to work 24/7, this is something that took me a long time to learn. As someone who is self-employed, I find it very difficult not having as much to do. But, I have had to accept that the work just isn’t out there as it once was and my personal coaching appointments have changed so there just isn’t as much to do. Using this free time to learn and develop was something I had to adjust to. But, please remember that this is also incredibly important and there are plenty of ways to use this. If you do feel you need to be at work self-develop: podcast, read, watch. Educate yourself and learn a new skill. Time to yourself doesn’t just have to be about sunbathing.

There you go, three tips to managing your mental state while you are off work and probably going crazy. I hope some of these helped you and you can solace in the fact that you are not alone.

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About The Author: Adam Copley

Adam is a self-employed coach based in Sheffield, UK. Alongside this he is an avid cyclist and competes in cross country mountain biking across the UK. He has raced Cyclocross during the winter and is also a huge lover of road cycling. While he's not working on his business, he is usually out on two wheels getting fitter, and enjoying the fresh air and many climbs in the peak district.

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