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.
Happy Thanksgiving! Practice Gratitude to Help Improve Your Mental Well-Being
"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.
Running for Cyclists?
“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?
Tip of the Week--November 9, 2022
To chug, or not to chug?
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.
Coach B.L. is the head coach at BJL Coaching and an avid racer and cycling enthusiast himself.