Ali Rowing Ali Rowing Blur

alicigari

Injury Flag Status

Key

Heart

Your heart needs a rest for a few months. Only a couple more weeks to go!

Green

No restrictions, do sprints, do 2ks, do 2 sessions a day, do whatever you like. Don't forget core work and stretches.

Blue

Stick to one session a day, do lots of stretching. Accept 12 hour days for 6 years did a number on you.

Amber

Close to Injury.
Rib related: If you feel like erg'ing, for an hour and half, don't! Just cycle, and erg for 20 minutes. Stretch!
Knee related: Stretch, bridge, foam roll, trigger ball, ice! Look after yourself. Avoid 4 hour bike rides.

Red

You are fucked. Stick to cycling only. Moan to everyone around you and make their life as miserable as you feel.

Doom

Cant even cycle. Just stay in bed, and eat Nutella out of the Jar.

Grey

This flag not being updated any more. You are a fat guy, who has stopped exercising, you got a bit of a belly and think you don't have time for the gym as you are too busy with work and family. Whatever dude.