The Right Motivation

One thing about tracking your rides with an application like MapMyRide (MapMyFitness) is at the end of the year you can look at your stats to see how you did and hopefully be amazed. I can log onto the site and look at my ride statistics including the maps, of every ride (or workout) I’ve done since the beginning. It’s great for motivation and reviewing just how hard you did work.

Learn how to track your rides.

I get emails from MapMyRide periodically to remind me of how I’m doing and this year blew my mind! You can see my stats HERE and it has some nice animation to go with it. This was my first full year riding and really was my best year yet.

My Best Year Yet Equals WOW

  • 3,630 miles, that’s equal to running 1,168 5K races.
  • 170 total workouts, that’s like working out daily for 24 weeks in a row.
  • 328 total hours, that’s like working out 24 hours for over 13 days. (Half a year, every other day.)
  • 158,185 total calories burned, that’s 427 slices of pizza.
  • 6 challenges finished, winning 19 awards along the way.

Plenty of times I didn’t want to ride. I almost always ride alone and without a bike carrier so I always bike the same 30+ miles every week. Motivation is my biggest problem. I wish I had a secret to overcoming a lack of motivation but the only way I know of is to try harder.

Overcoming Bad Motivation/Moods

  • treat yourself to something nice after your hard work (not food)
  • have a time of day for your workout and stick to it
  • eat breakfast every morning
  • hydrate, hydrate, hydrate before, during and after
  • think about how good this is for you and pat yourself on the back
  • practice a positive pre-ride mindset/ meditation to clear your mind
  • smile at others and let the scenery take you away
  • be thankful that you can workout and do what many cannot

If all else fails, do the mental work and try again. A half hour into my ride I almost always feel better. If your motivation is low don’t beat yourself up about it pick yourself up and start again. Never workout when you’re sick or have a fever and everyone needs a day off from exercise sometimes.

For most people, the number one reason many fail New Years (or other) resolutions about exercise is motivation. It took you a long time to get out of shape so it will take some time to get back into it. The more positive and realistic you are about your goals the better you’ll do.

Learn how to track your rides with a Fitbit. 

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Motivation:
ˌmōdəˈvāSH(ə)n/
noun

  • the reason or reasons one has for acting or behaving in a particular way.
  • the general desire or willingness of someone to do something.

There’s no way I could have done what I did last year without learning how to deal with my lack of motivation. Most of the time this was linked to my moods or the weather. This winter I’m having a problem with the weather. It doesn’t snow or freeze in my area of California but if it’s a cold day I can balk.

In reality, it’s barely below 40 degrees and adding full gloves, a head covering and a coat solves that. It’s not too cold to ride but I “feel” like it is and if I don’t challenge that in my mind I probably won’t go. In moments like this, I decide to put on my “big girl boots” and do it anyway. I’m always glad I did.

For every good reason to go work out, there are probably 3 reasons why you won’t. Motivation really is mind over matter which is why so many people fall short of their goals. The real culprit is moods we can’t give in to them. The good news is once you get into better shape you’ll feel better which will put you in a better mood. You’ll find your moods are more even and might find yourself happier.

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I’m much happier going into 2018 and I know it’s because of my love of biking. So many positive things have happened to me surrounding it besides the good health and other benefits for someone my age. I’m a more confident, comfortable person all around and planning to keep it up. And yes, I’m damn proud of myself!

Put Your Bad Motivation On Permanent Vacation For 2018

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Merry Christmas!

It’s Christmas Eve and most of us are not thinking of biking at this time of year. Never mind the snow and cold covering most of the country right now, this is Christmas. Here are some ways to get through it with the greatest of ease.

That said, how can we survive the holidays this year?

  • Relax, you’ve earned a rest.

You’ve been cycling more than ever this year, so why not put the bike away and have some time off? Your legs and family might thank you for it. Your body can use the break while mentally you can reflect on your past year. Sharing memories at this time is year makes us happy. What things did you learn in 2018 that might help you in the new year? It’s a good time to plan some resolutions, challenges, rides or sportives that you want to do next year.

  • Enjoy the holiday treats but don’t go crazy.

Christmas can be challenging for the waistline, with plentiful food and temptations wherever you turn. It’s so easy to overindulge at Christmas you can easily put on a couple of pounds and if you go crazy it’s going to take a lot of cycling to burn off the calories in the New Year. Limit the damage by making smarter food choices, watching your portions and staying away from alcohol. Remember that moderation is the word to bear in mind over the holiday season. You’ll thank yourself this spring if you don’t overdo it.

  • Have a cycling challenge or ride during Christmas.

Many cyclists look forward to Christmas as the holiday can provide some time off meaning extra riding time. If you find yourself with extra time on your hands why not set yourself a riding challenge over Christmas? Ride with others or alone breaking personal challenges. There are loads already available that you can join or maybe that Fitbit (or wearable tracker) has some goals to break? The more cyclists involved the merrier.

  • Get on the indoor trainer or take a spin class.

The weather isn’t typically great at this time of year (depending on where you live) if you are determined to keep cycling through Christmas, don’t discount the value of a trainer (a device you put your bike into, to ride it indoors) or spin classes. Instead of trying to replicate a long steady ride on the trainers do a short interval session. Instead of duration, aim for a high-intensity session. Spin classes usually offer fun holiday theme rides this time of the year. They are flexible and the workouts can be on and off the bikes. This is wonderful if you can’t get outside to ride.

  • Be flexible with your riding time.

With parties, social gatherings, family events and work commitments over Christmas, it can be tricky to stick to your regular riding schedule and many people might give up trying to get out on the bike altogether. Change your morning ride to afternoon if you must, be willing to change your rides around Christmas plans you’ll still find the time. Flexibility is key, use what available time you do have to get a ride in. Don’t worry that you can’t do your regular ride just do the best you can.

  • Try something else to keep moving, get everyone involved.

If you really don’t have time to ride your bike due to social commitments, try taking a walk. Long country walks are popular at this time of year and a brisk walk is a really good exercise. Walking keeps you active and provides some fresh air and sunshine. Go for a run if you can. Even a 20 minute run around the block will get you breaking into a sweat and burn a load of calories. Grab some friends or family to go with you and make it a group affair. Dancing is another great way to burn calories while socializing. Sitting in front of screens is bad for us it’s the new smoking so let’s keep moving.

  • Grab a read.

If you can’t fit a bike ride in, why not pick up a book instead? With all the downtime at Christmas, it’s an ideal time to get around to reading that book you’ve waited to read or learn something new. I like to read about bicycling and nothing helps the winter biking blues like reading a good book or looking at my favorite bicycle magazines. Get the real thing, it’s still nice to hold and look at a real magazine. Brush up on your biking skills and more by checking in with your favorite websites like Bike With Bekkie.

  • Give in and get into it

Socialize, smile and laugh, enjoy the in-your-face moments with family and friends. Time spent like this is really healthy for us relieving hormones in the bloodstream that cause stress. Even those office parties can be fun just don’t over-do it or drink too much. Use cell phones for pictures only put them away at the party or restaurant. No matter how you celebrate the holiday season or what your beliefs are we need to step back, slow down, learn from our mistakes, rejuvenate, and heal so we can face 2018 the best that we can be and in good health no matter what age. We have a lot to deal with next year.

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Look at what my Tshirt says! My site’s motto.

It’s been 2 days since I’ve been biking. I should have gone Saturday but didn’t because my roommate is here and I wanted him to go with me (he often does.) I should have gone today but it’s cloudy which is no reason not to go. I’m being lazy after he turned me down today I didn’t want to go alone and that’s unlike me. It is Christmas Eve.

It doesn’t keep me from making cool stuff digitally (as you can see from this post) but I’m not burning mad calories biking every other day right now. This is becoming an unplanned break that I think I needed. Without getting into “readiness scores” mine has been low for a few weeks. My RHR’s higher than my normal average and my sleep stages have changed. Subtle hints to take it easy for a day or so.

Since the late 90’s I’ve spent holidays alone or with my roommate (who has no family) but that doesn’t mean I don’t participate. Some years I cook a huge meal for 2 but I don’t decorate or have a tree anymore which I miss very much. I know I get stressed out at this time of year and try to keep moving even if I stray from my cycling schedule.

To remind you, I bike 20-30 miles every other day and on Feb. 20th, 2018 I’ll be doing this for 2 years. I’m 63 and not in training but I push myself some days and do splits trying to rank on MapMyRide. Every workout has been logged and my maps/stats are available on the MapMyRide website. I wear a Fitbit Charge 2 and just bought the newest version of the Aura Ring (available in April 2018.) I’m a big believer in body sensors and health monitoring. I’m in it to win it!

Me taking time off from my daily bike rides doesn’t happen often. At the most, I do a week every 4 months or longer when I go stay in Oakland. As I write this I plan to bike on Christmas. I don’t want to take too many days off just enough to bring my RHR down a few beats and keep an eye on my deep sleep.

My roommate finally said he’d ride with me on his mountain bike! I’m so happy it’s my Christmas wish come true. I really enjoy riding with James we are well matched to ride together I let him lead the way and I follow. We always have fun he’s such a goof.

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James (my roommate for many years) and I biking last month.

I’m sipping eggnog without dark rum which is unthinkable (but has to be done) and thinking about riding tomorrow. I know the regulars will be out and about like me, at least a few of them. I only wish I had an ugly Christmas sweater or festive decorations for my bicycle but I don’t. Maybe I can hunt something up before my Christmas ride. A Christmas ride just seems right I can’t wait and it’s supposed to be sunny I’m already excited.

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I wanted to leave you with Ninja and her ugly Christmas sweater.

Tonight it’s Christmas Eve so Merry Christmas readers! Together we’ll see what 2018 and Trump’s tax plan brings to the world. (A little levity never hurt.)

'Dear Santa, if you leave a new bike under the tree, I will give you the antidote to the poison I put in the milk.  Timmy.'

Cookies for Santa. Afterwards:

4.Pot-Cookie

Merry Christmas and happy biking!

On Your Left, Safety Counts

When I’m riding the various trails around this area it’s always surprising to realize just how many people using them have no idea there are rules to follow. This often leads to negative interactions, and worse, accidents where people get hurt because people don’t take the time to acquaint themselves with the area they’re spending time in.

Whether on foot or on wheels when on the trails the rules are the same for everyone. If you have young children it’s important to teach them to be on the lookout for moving bicycles and staying safe.

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Rules Of The Trails

  • Stay to the right-no more than 2 across
  • Call out when passing
  • Pass on the left when it’s safe
  • Observe the right of way
  • Top Speed Limit is 15 miles an hour unless otherwise posted
  • Speed Limit is 5 miles an hour in crowded areas
  • Slow down to pass
  • If you stop pull off the trail
  • Use hand signals, even if alone
  • Be polite and smile
  • Keep an eye out for dogs and children.

Bikes follow the same laws that cars do whether riding on a trail or on the street. If there’s no bike trail you use the lane just like a car does. Make sure you’re seen before advancing in traffic. I use very few bike lanes on crowded streets but living near the Bay Trail I can get away with it.

Don’t be confused with the bike in the left lane (image above.) You won’t really stay in the left lane if others are using it. This is to show how to pass someone and the correct place to be.

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“On your left,” is what you should call out when passing someone. I always say, “Thank you,” as I pass by, people resent you less for intruding with your bicycle and makes most of them smile. Being a good “Bicycle Ambassador” (a person that promotes cycling in a good way) is something to be proud of!

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Hand Signals

Hand signals are something you should learn and get in the habit of using. They are universal and easy to do. I use the easy signal on the bottom right (for my right turns) because the other way confuses me.

I don’t see these being used much on the trails but I do because it makes the path I’m taking crystal clear to others. I don’t think cyclists use them enough. You need to use them always even if you’re riding alone. Hand signals make your intentions known, show the path you’re taking and make people notice you.

There are hand signals for everything, check them out at Mapmyfitness: http://blog.mapmyrun.com/10-cycling-hand-signals-need-know/

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Your Voice Is Important

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Know Your Place On The Streets

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This is what to expect from the bike lanes. I have ridden in all 3 by now. The diagram on the right can have a solid line between the car and cyclist or not.

Protect Yourself And Your Noggin

A bike helmet (or brain bucket) is your best friend for protection in case something goes wrong. Make sure you buy a good one and that it fits correctly. Most sports stores or bike shops will be glad to help you.

Helmet Test-01

Of course, you want to have your bike checked out once a year (more often if you notice problems) to make sure it’s in tip-top condition on the road. Happy cycling!

Know the rules, be polite, ride safe and stay safe.