GETTING READY FOR THE HOGARTH 500
If you were to walk 521 miles South from The Hogarth you would reach Bordeaux. Trusted Google maps is giving it an estimated time of 139 hours. 500 miles east on a road bike and you’d be in Kassel, Germany. Basically, it’s a long way. We are asking you as a team of 6 to rally together and clock up as many miles as you can over the month of November. Run, walk, cycle or row, all we ask if your best efforts together - and together is the key, since all we seem to hear is “keep your distance” and “only socialise with a very close few”. We want to give everyone a reason to come together and raise money for the amazing charity Sport in Mind.
This fantastic charity addresses mental health challenges through sport and if ever there was a time and a cause for The Hogarth to get behind it is this. It is now.
The challenge is in November but there is plenty you can do right now to start getting ready for your mission!
In terms of preparation, simply clocking a few miles in over the week will help get the body used to the extra miles you intend to do in November. From that total you would look to add a 10-20% increase of mileage per week. A steady increase is sensible and reduces the chances of overdoing it, which can lead to injury or poor performance.
Strength wise, with any of the disciplines you use for your mileage a strong core and flexibility will help keep you robust for the whole month. A simple core circuit to add to a session (or even do before the day starts):
All 30 seconds each x 3-4 sets.
- Crunches
- Planks
- Single Leg Lying Raise
Then stretch your hamstrings, quads, glutes, calves as well as your upper and lower back. It will optimise your performance and aid your recovery.
Prep done, now let’s break down the what you’ve let yourself in for. If each of you did 85 miles in the month, you’d hit 510 miles. That’s just over 2 miles a day. Even if it’s the pub and back all before 10pm that’s enough for us, just make sure you log it in before the third round of Gin & Tonics come, we can’t have any mishaps.
For me I will be mixing up the disciplines purely to keep the interest at it’s highest and making sure all the body is being worked, rather than leaving the legs to do most of it. This will save me from feeling fatigued half way through the challenge.
Nutrition will have a huge part to play. We all know to drink enough water and eat our 5 a day, but there are some other things to mention that will help keep those energy levels high. Firstly, protein intake (in whatever form you like) will help re-build those broken-down muscles quickly and efficiently. Carbohydrates and fats fuel the body and its energy systems - so no cutting out carbs! Some of us can use the challenge month to help lose the extra lockdown weight we might have gained (no thanks to my substantial stash of red wine - guilty!). It’s all just training for Christmas anyway…
The team at The Hogarth will be taking part in this challenge with you. I plan to explore Richmond park on my days off and watch my current favourite Netflix drama, Ratched, whilst on the Watt Bike in the gym. Remember 500 miles is the minimum, so if you feel the need for a bigger goal just see how much you can do - the more miles, the more money we raise for Sport In Mind the better!
By the end of the month we should all realise ourselves the power of exercise on our mental and physical wellbeing, and to simultaneously get to raise money for a great cause will be the secret fuel that motivates us throughout the Hogarth 500.
GOOD LUCK!
Helly