pedal

The Slackers Guide to 30 Days of Biking

Today marks the 6th day of biking for the 30 Days of Biking. I hope everyone is sticking to their pledge as best as possible!

Unfortunately, I haven’t done any epic rides during these first 6 days but my butt has sat on the saddle and my feet have pedaled some distance each day thus far. For everyone that is struggling to find the time to hit their bike rides I give you my guide to slacking your way through the next 24 days!

Start with small distances

Are you riding around the block? Down a hallway at work? Great, you’re getting on the bike and that is ALL that matters for 30 Days of Biking.

Earlier is better

Pedal your bike around the block as early as possible and then forget about your pledge until tomorrow

Make it achievable

Determine a daily task or distance that you normally walk that can be achieved by bike (mine is checking the mailbox). Make this task your fail-safe if you had absolutely no opportunity to ride your bike that day. Simply jump on the bike and check the mail, or ride down to the stop sign and back before you head to bed.

Treat yourself

Hang a carrot out in front of those handlebars, I personally enjoy riding for ice cream!

Don’t over commit

This isn’t meant to be an epic undertaking of riding 1,000 miles a month. In fact, I think I have ridden <20 miles in the first 6 days of this pledge.You don’t have to bite off more than you can chew. Do what you can with what you can. As long as you are getting on your bike, in any fashion, you are doing better than most!

Stop stressing

This is meant to be fun, to kick the dust off the tires. Enjoy it and don’t stress!

Banjo Brothers 30 days of biking

30 Days of Biking

30 Days of Biking: Basic Pre-Game Tips

This is part of a month long series that follows along my journey of completing a pledge of riding 30 days straight in April with 30DaysofBiking.com

Tomorrow kicks off 30 Days of Biking and I want to make sure we are all 100% ready. Hopefully, you realize that this doesn’t need to be epic adventures everyday and I’m taking the first week in stride, planning basic trips, to get back in the swing of daily riding!

It’s the night before your the first day in the challenge so let’s run through everything I did to make sure that I’m ready to tackle this!

My Bike is Ready

  • Tires pumped
  • Chain lubed
  • Lights charged
  • Lock & Key

For My Commute

  • Bag is packed
  • Lunch is made
  • Bus pass in jacket pocket
  • Helmet and gloves on bike

For the Month

  • Easy rides listed for everyday
  • Friends enrolled in encouragement and ice cream socials
30daysbiking

Pedal Into Spring Motivated with 30 Days of Biking in April

As I look outside my window, in downtown Boulder, Colorado, it is snowing. So much for the promises of 60 degree weather today, Mr. Weatherman! If this isn’t the motivation I needed to kick winter in its pants and out the door, the pledge I made to 30 Days of Biking is.

What is 30 Days of Biking?

Very simply, 30DOB is a pledge to ride your bike every day in April, however far you want, no matter the weather! It is also a community where you share your adventures online with #30daysofbiking.

For me, 30 Days of Biking is a stand to be part of a community bigger than myself. I strive to find and create inspiration for myself and those around me to get more butts on bikes in the month of April.

2014 is the fifth year of this pledge, and thousands of people from all over the world have taken part. Join the community of joyful cyclists and sign the pledge!

http://30DOB.com

Who benefits from 30 Days of Biking?

30DOB

There are two groups of people that benefit from 30 Days of Biking.

The first, and most motivating, is that for every 30 pledges 30 Days of Biking will donate 1 bicycle to Free Bikes 4 Kidz.

The second group, is you and everyone around you. This pledge will help you kick the dust, or snow, off the bike tires and create habits of choosing the bike this spring. Your enthusiasm and persistence will be contagious, this is a proven fact.

Join the community and the cause

I believe in the community that makes up Bike Shop Girl and believe that we can easily sign 120+ pledges to 30 Days of Biking. Could we be the reason 4 kids receive free bikes? I think so.

Join me and sign the pledge! It does not matter how far you go everyday as long as you pedal your bike.

http://30DOB.com

Get Involved

Find your local chapter, join me daily on Facebook/Twitter to tell everyone about your ride and spread the word to your friends.

Who’s in to sharing 30 days of biking stories, photos and memories with me in April?

 

Spring Cycling

Week-end Round Up for March 22

Grab a delicious cup of coffee as it is time for the week-end round up. Have something to add? Put a link in the comments below.

The first week of spring has hit us and the anticipation across the cycling community can be felt near and far. This winter was tougher than normal for most of the country and I can admit first hand that I have been caught this past week  daydreaming of tan lines and long miles.

Get Ready for Spring Miles

Spring Tips

Tips to Get You Rolling After a Long Winter

 30 Days of Biking in April – Sign the Pledge

Changing Group Ride Behavior – People for Bikes 

This article is well worth the read. As a group we need to step up, mind laws and not give cars a reason to hate us.

Colorado Cycling Happenings

2014 Yeti Beti FundraiserWS

Yeti Beti / COMBA Fundraiser – March 29th

Black Tire Spring Soiree – April 3rd

Get Ready for Spring Cycling

Tips to Get You Rolling After a Long Winter

It is currently mid-March in Colorado and the weatherman is giving us more good days than not. I don’t know about you, but  I’m itching to get back into a rhythm of riding. What that really means is I’m trying to build back up the confidence of being on a roll and feeling the comfort of routine.

Sorting out the kinks after a long winter can be a challenge, but don’t let it trip you up or keep you from being excited about blue skies and two wheels! Here are the tips I’m taking over the next week to be ready for spring and many of miles with my bike before the weather is picture perfect.

1.) Get your bike ready

This could be a full service tune up or simply pumping up the tires, lubing the chain and giving it a once over. Either way, get your bike ready for that next warm day!

2.) Get yourself ready

This weekend an action item on my to-do list is to sort out my bike clothing. This includes being ready for some not so perfect days, but knowing where my gloves, shoe covers and possibly rain jacket is. That way I’m not searching for my left glove 15 minutes before my group ride is supposed to leave!

3.) Short trips are better than no trips

If you need motivation, ride to the coffee shop or friends house. Your first rides back on the bike don’t need to be epic, they need to be easy and familiar.

4.) Motivate yourself

Maybe you need a new gadget for your bike, or maybe you need to outline your cycling goals. Either way, put a carrot in front of yourself and bring on the motivation!

5.) Do it

Seriously, just get on your bike. You’ll thank me later.

Fartlek Cyclocross

Go Fartlek

Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training. The variable intensity and continuous nature of the exercise places stress on both the aerobic and anaerobic systems. It differs from traditional interval training in that it is unstructured; intensity and/or speed varies, as the athlete wishes. (Source: Wikipedia)

The art of exploring is why I fell in love with biking some 18 years ago. The ability to just go find new places and adventures on my bike without the demands of school, sports practice or home life. It was a great escape and something I think we all forget as we grow up.

This past Monday when Emily and I got back from our weekend in the mountains I hopped on my bike and went for a fartlek, or Fartlick as my iPhone calls it. The goal was to blend in different speeds, try new routes and see how my knee felt on the single speed. The result was great, I enjoyed myself and found new trails near my house. An elevated my heart rate also showed me that my knee isn’t ready for the single speed just yet.

Do you implement fartleks in your training or weekly rides? What do you find?

I find new places to take photos, time to beat up on the pedals and needed bike time without a Garmin or HRM. During big training blocks I often find my best power over time results as I’m just getting in a groove with out focusing on the Garmin.

Now, go fartlek. Take a friend if you can!

Photo Disclaimer: I lost my bar ends on the ride, they will be replaced ASAP!

healthy habits

Creating Healthy Habits

The Whole Life Challenge is at it’s half way point. For 28 days I have been eating 99.9% Paleo, stretching, working out and picking up other healthy habits along the way.

As I enter the second half of this challenge, including a week long vacation, it is now time to figure out how to implement those healthy habits into everyday life when I am not being held accountable by a challenge.

This topic was brought up last night by my better half, how do you apply a challenge to the every day?

I’ve learned over the past few weeks a few things about myself and striving for my “healthy.” The first piece of that is creating healthy habits. Below are the steps that have worked for me during this challenge, but also in the past when trying to wake up earlier, pick up a skill for cycling or a new routine at work. They work for me and maybe they’ll work for you too.

Steps to Creating Healthy Habits

1. Submersion

I find that the first major step for me is completely submerging myself in the healthy choice I am looking to make. Whatever healthy choice you are tackling first embrace it, hug it tight and become very educated with it. Maybe you are starting to go to the gym, wake up early, or eat healthier – back your decision up with a lot of sound research on why you are making this HEALTHY choice. This will come in handy when you’re doubting yourself in a few days or when going gets tough.

Sign up for a group, buy a sleep app, save a ton of recipes to try and keep submerging. Task yourself to become an expert on this healthy habit. It will become so much of your every day that it really changes from a healthy choice to a healthy habit.

This is when you know you are fully submerged and ready to move on to the next healthy choice.

2. Limit the Options

In our house the only option for meals are Paleo. For the first 3 weeks in the challenge we hid the foods that we thought we would return to after the challenge, but ended up giving them away when we realized we didn’t want or need them in our diet. For myself, I bring lunch every day to work and the only option if I run out of food is a smoothie 4 blocks away from work. That is my only optional food at work.

If your only choice was between a chicken or a bison burger, you are doing great. If your only choice is to run at lunch or go to the gym, you’re an athlete. If you limit your choices, cut out the fat and give yourself less things to ponder, you will always succeed. Do not allow yourself the option to bail, skip a workout (unless sick or injured) or eat the crap. Those aren’t options, really they aren’t. When you don’t give yourself the option or choice, you don’t have to have will power to overcome it.

Think of one healthy habit that you practice in your life. This could be basic like doing laundry every Saturday morning so that you have clean clothes for the week, or taking your dog for a walk everyday after work. This is a healthy habit that you don’t even think of as an option, I bet.

3. Community

The Whole Life Challenge was a purchased community. With the challenge came forums, comments and a community to push us to be better. Thankfully, cycling and CrossFit both have tight knit communities to push us. As the challenge winds down I plan on submerging myself even more in these communities to feed off others positive and healthy choices.

What community, meetup or group can you join to help this new habit?

4. Prepare for Success

This is honestly my favorite mental switch that I have found during this challenge.

Through out my life I have been prepared for failure. It’s ingrained in my makeup and not something I am proud of. By submerging myself into healthy cooking and a new sport, limiting the options of failure, and leaning on a great community when I’ve needed an upper I have set myself up success. Success in healthy habits that has led to a healthier, happier, and stronger me!

What are you preparing for, success or failure?

[Luke:] I can’t believe it. [Yoda:] That is why you fail.

5. Commit

This will be the hardest step of creating healthy habits. If you have built the foundation of healthy choices on all the above steps you will be left with only one thing, committing to these choices so that they can soon become habits.

More than anything, remember you are committing to yourself and your family. A healthier you is the best commitment you could ever make.

Conclusion

Try not. Do or do not. There is no try. – Yoda

Photo Credit: scribbletaylor

 

 

Healthy Choices

What is One Healthy Choice You are Making Today?

We make choices every moment of everyday.

What time are you waking up? Do you hit the snooze? Do you allow yourself to be distracted? Who do you call? Who do you answer? Once you start thinking about what choices you are making in the moment, every moment, you can start seeing how many you are making. Hopefully, you can also see those pile up and can be the sail to your success in life or the weight to your failure.

As I entered this Whole Life Challenge I wanted less choices and making the ones I did make, better. When my alarm goes off, I get up without a choice of hitting the snooze button. The choices of foods to eat for the day are in my kitchen, I do not give myself the choice to eat out and the food we made for the week is tastier and better looking!

As you get your day started today think about what choices you can make to be healthier. What choices can you take out of the picture so that you have no option but to make the better choice?

If you had to make one healthy choice for today, what would it be?

My healthy choice for today:

Going to sleep early, to wake up early