 "Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.”― Ralph Waldo Emerson
“There is now good scientific evidence that expressing appreciation for what you have has a remarkable effect on your self-judgment system and your overall well-being, most likely because it confronts negativity and increases the production of dopamine—your brain’s pleasure juice.” This is a quote from “The Brave Athlete” written by Simon Marshall, PhD and Lesley Paterson, one of my favorite sports psychology books. I really consider it a life psychology book because our mental state out-of-sport certainly impacts how we think and feel in sport. They reference A.M. Wood, J.J. Froh, and A.W. Geraghty from “Gratitude and Well-Being: A Review and Theoretical Integration,” in Clinical Psychology Review 30, no. 7 (2010), 890-905. Dr. Marshall and Ms. Paterson recommend setting up a “Daily Gratitude Log” where you find three things that you are grateful for each day. Write them down. As they say, it might sound trite and trivial, but it’s based on evidence that it actually works. They don’t need to be life changing statements of gratitude and they suggest avoiding vague concepts or future events. One example they give is simply “I’m grateful for getting into bed on the first night of clean sheets.” Simple. Quick. Personally, even just thinking about that feeling seems to lighten my mood and put a smile on my face. This little act can help us slow down and take a moment to recognize even the little things that make us happy which can in turn potentially really help out our well-being. Try it. There’s not much to lose. If you already do this or after you give it a try, let us know how it goes by leaving a comment below. I hope you all have an enjoyable Thanksgiving Holiday and take time to slow down and reflect and be thankful. Eat, drink, be merry, and get out for some great Fall riding! Cheers, Coach Brian
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 Races are wrapping up, and in many parts of the continent, the cold weather is starting to cut down the group rides. Athletes are starting to “shut it down”, transition to more off the bike work, and maybe even take a little break. As we enter this shoulder season, there is often the opportunity for plenty of holiday gatherings. And often with these festive occasions there will be an abundance of delicious food. Maybe not so “healthy”, but delicious none-the-less. It’s so cliché but I truly believe that moderation is the key. Depriving yourself of these holiday meals and treats during your social gatherings can often backfire. Healthier eating does not need to be a toggle switch, where on one side you're eating like a small bird and the other is throwing in the towel for complete gluttony. Your “diet” is a continuum; find that happy medium where you can enjoy some of the holiday food without guilt, but at the same time over indulging. Then, after the holidays, you can transition back to your personal center with a sustainable, energy appropriate diet. A notion that I read in an article a few years ago was “that second piece of pumpkin pie (or substitute whatever you’re considering for another service) won’t taste any better than the first.” So go ahead, have some of that great food. Be in the moment and really enjoy it with no guilt. And then be satisfied when you’ve had your fill and don’t eat more just for eatings’ sake. Looks like Microsoft Word doesn’t think “eatings’” a word, but I’m going with it. This concept really resonates with me, as I used to always be the guy going back for seconds and thirds, when in most cases my firsts was enough. Now, I’m still the guy for seconds from time to time, but I’ll make sure to really take my time and check in with myself first. For me, my typical weakness at the holiday table is more the savory foods during the main meal such as stuffing, potatoes, and turkey all with plenty of gravy. I try to ensure that after that first usually overflowing plateful, I take a moment and ask myself, “are you hungry, or did you just like the taste and want more?” before going back up for another load. If I’m really not done, I don’t hesitate to get some more. But if I’m not, I’ll just sit and enjoy everyone’s company. It works for the most part with the mental re-framing of “the second plate won’t taste any better or enhance my experience from the first.” Here’s a nice article with 5 Quick Tips brought to you from the find folks over at TrainingPeaks: Surviving the Holidays: 5 Quick Tips for Healthy Eating https://www.trainingpeaks.com/blog/surviving-the-holidays-5-quick-tips-for-healthy-eating/ I think there are some really good points made here such as not saving up your calories, making sure you stick with your normal rhythm of eating, and making sure you don’t go into situations with the indulgent food overally hungry. So, as the article suggests, don’t be afraid to enjoy yourself and get involved, but it’s doesn’t have be an all or none situation. In my search for meaningful articles on the topic, I found it interesting that the suggestions on the sports related sites are very similar to just general guidelines from the medical and health community. Here’s another quick read from the Mayo Clinic News Network: 10 Healthy Holiday Nutrition Tips https://newsnetwork.mayoclinic.org/discussion/10-healthy-holiday-nutrition-tips/ What’s your best tip for suriving the holiday decadence? Post a comment or question below. Thanks for reading and happy holidays! Coach Brian This is a great inspiring article. I am pretty much pleased with your good work.You put really very helpful information  “I just rode my bike 4 hours last weekend, so of course I can go for 5 miles on my first run of the year”, said the cyclist who is then hobbling around for the next week.
Many cyclists look to add other activities into their weeks during the “off” season, and running is a very common sport to incorporate. Yes, we have the heart and lungs to complete almost any endurance exercise, but, without taking it slowly and considering past running experience, running can be painful or downright detrimental. However, if done right, it doesn’t need to be painful, but is it helpful? There are multiple layers of this question. One, is there a potential performance benefit for a cyclist that incorporates running into their training program? Two, could the benefit be through helping to make us healthier human beings and more versatile and durable, hence producing an indirect benefit to our primary sport? Three, is there a mental component that running will give us a break from riding and let our minds reset? Four, is it actually detrimental to our performance and/or overall health? There are not easy yes/no answers to each of these questions. I believe it’s important to us to use our muscles differently, especially during the winter months when there will be many hours where we’re locking into a stationary bike or trainer. Running isn’t the only way to accomplish (XC skiing, snow shoeing, hiking, etc.) this, but running is typically very accessible and most likely we all have some history of running, even if it dates back to our youth. First and foremost, I see running as a healthy human benefit, which can then secondarily improve our cycling through durability and injury prevention. This is especially true if you mix it up and do some trail running where the movement is even more dynamic and stresses (good stress) our muscles, connective tissue, and bones in even more dynamic ways. If you are considering incorporating running into your routine, it’s important to check your ego and start slow and short. Like really, really slow and really, really short. Cyclists are often used to rides of 2 or more hours, with some folks riding 6 or more hours regularly. We have the engine in our well developed heart and lungs, but we just don’t have the chassis in our muscles and joints. Make those first half dozen (or more) runs short, like 10-15 minute short depending on your history and how long it’s been since you last ran. Those first “runs” should probably also be more of a jog, and if you’re not an experienced runner, make them jog/walks. Jog for 30 seconds, walk for 60 seconds or some easy combination like that. Have patience. Progress slowly. You’re not looking to break any speed records here, but to just acclimate your body to the demands of running so you can actually then start to do some work. You do yourself no justice of heading out for your first run, banging out 10 miles, and then not being able to move for the next week. Or worse and actually injure yourself. Then, once you’re “used” to running and residual soreness does not appear, if it works in with your goals and objectives, you can slowly add some intensity into your routine. Science has shown that there can be real benefits, particularly in the area of VO2 Max work that running can stimulate better than cycling. If this is not part of your dial up or you’re prone to injury, then just keep it easy and use this to build your aerobic system while strengthening your body. Don’t rush into the intensity, especially if you’re coming off and long and hard cycling season. Running is typically more abusive that cycling, evidence in the number of “former runners” that I coach who came over to the light side due to running related injuries. However, running does not have to equate to injury with patience and proper equipment. Here’s a great podcast from the folks at Fasttalk that really gets into the meat of it all and lays out some actionable steps for starting, or re-starting a running component of your training: https://www.fasttalklabs.com/fast-talk/should-cyclists-run-and-should-runners-cycle-with-lauren-vallee/f So again, take your time, be OK with going slow and not far, and enjoy the slow roll. Who knows, maybe a multi-sport event is in your future for 2023. At the very least, you may find you’re a healthier and happier human being! Cheers, Coach Brian  I’m a fast drinker. I’ve always been. It’s not a great habit, and I learned recently that it may actually be detrimental to my performance. And while I’m actually better with not chugging while riding than off the bike, it’s important both during and outside of exercise.
I’ve often read that it’s better to sip water slowly throughout your ride than to take in large gulps or to chug, but I never really knew the reason why. Of course there’s the “sloshing” that some folks will experience in their stomachs with taking in two much liquid at one time during exercise. This is worse for runners than cyclists, but can still be a problem for cyclists. It can also upset your stomach or make you feel bloated if you drink too quickly. An underlying scientific reason to not drink large amounts quickly is that it can actually dehydrate you as it will activate the kidneys. According to, Coach Cindy Stonesmith ACSM HFS, “It’s important to sip throughout the day, because ingesting a large amount of fluid over a short time will over activate the kidneys leaving you more dehydrated.” As someone who’s spent hundreds of hours riding and racing on rough terrain, I fully recognize that sometimes you just have to drink quickly when you get a chance. An example would be a short dirt road section between challenging singletrack sections in a mountain bike race. On that smoother section, you need to get in what you can. But largely, it seems beneficial to sip your fluids while staying true to your hydration plan. If you’re targeting 30 ounces an hour, taking in 5-6 ounces over 6-5 sips through the course of the hour is quite likely more beneficial, and not detrimental, compared to slamming 15 ounces twice. Something to experiment with both on and off the bike. It might lead to more effective hydration, and, if nothing else, it could mean less trips to the little boys’ or girls’ room. Here are two great, quick reads that might shed some light on your hydration strategies and make it more effective. https://time.com/5646632/how-much-water-to-drink/ https://www.precisionhydration.com/performance-advice/hydration/how-much-should-i-drink/ Sip that drink! Coach Brian |
AuthorCoach B.L. is the head coach at BJL Coaching and an avid racer and cycling enthusiast himself. Categories
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