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Staying Motivated Through Fall
9/24/2018
GET YOUR DOSE OF DAYLIGHT
The change in available daylight during the fall creates an opportunity to really commit to those morning workouts. If you’re affected by weather and light like me, schedule your workouts at the beginning of the day to soak up that early sun. Morning outdoor rides or runs are hands down my favorite thing for this very reason, especially when I'm traveling, training or want to take advantage of a beautiful morning for a scenic fall ride. Another advantage? The rest of the day is yours. Working out earlier will guarantee that your workout gets done, this will then allow you time in the afternoons or evenings to relax and enjoy all that fall has to offer!
YOUR SELF-CARE SCHEDULE
At the start of every month, plan out your schedule. After that’s in place, decide when you’ll plan your "me moments.” These include your rides, appointments, holiday gatherings, coffee with friends – whatever! Planning in advance lets you set a reasonable agenda and keep both your outside obligations and personal priorities balanced. We don’t want to feel guilty about things that make us happy, both our workouts and our extracurricular activities, but both are possible.
REASSESS YOUR Training
Have your eye on a spring century ride? This is your time to prepare for your fall workout and overall training regimen. I like to use the end of summer to reassess my goals for how I’m going to tackle my autumn and winter fitness. It’s not pretty and by no means easy, therefore I take time to check that I have enough weather proof cycling kit to get me through any weather–weather-proof jackets, weather proof gloves, warm but breathable jersey's and, most importantly, a program that allows me to work on my cycling fitness indoors. Make it an exciting time to try new things and carve out a prep period that sets you up for greatness.
STRETCH VS. STRESS
If there’s a reason to commit to stretching, this is it: with packed schedules and the holiday season right around the corner, stress levels can skyrocket. A way to balance them out is stretching after a workout. This is going to calm your central nervous system–when we’re stressed, it affects our hormone levels and that can lead to gut issues, acne, injuries and poor sleep. So, if I haven’t mentioned it yet, take a moment to de-stress by loosening up after all of your hard work.
SHOW YOUR STRENGTH
One thing I'm going to be trying is picking up heavier weights this fall and more leg days. Remember, if you want to see new results in your cycling game, you need to start changing factors in your fitness routine. Maybe it’s not everyday, but consider ‘graduating’ from those 5lb to 10lb weights! Similarly, up your indoor cycling game. If you’ve been mastering a few rides per week, now’s the time to see what else you’re made of comfortably indoors as temps drop more and more. For the first month plan for 2-3 workouts per week and the second month plan for 3-5 workouts per week. The third month? Leave room to surprise yourself!
You know the big secret to motivation? Find something you’re passionate about, that makes you feel better, stronger, happier than when you started and soon you’ll stop making excuses for not going for that ride or run. You’ll find yourself looking forward to your next session no matter how cold, early or dark it is.
For more posts on staying motivated the autumn, you can read more of my post on Staying Motivated To Cycle and how to Stay Healthy On Your Bike This Fall.
Staying Healthy On Your Bike This Autumn
11/04/2015
If you're looking for motivation and tips to stay on your bike and smiling, here are some ways to keep you on your bike and healthy during the seasons too.
Nutrition
This is a big one for me as I tend to crave heavier foods as it gets colder. Instead of giving into those cravings, try adjusting to seasonal fruits and veggies. Blackberries, apples, squash, brussels sprouts, pomegranates, persimmons, cabbage, pears, cranberries, sweet potatoes, beets, etc. Soups, juices, roasts, salads, are great ways to use these seasonal produce.
Move For Your Mind
If you are sensitive to shifts of time and experience SAD's or winter blues, getting outside on your ride during the morning may help a great deal. Lower light levels contribute to the fatigue and low moods during these changes. This means one may need to adjust their schedule and not all are lucky to have flexibility but if you're able to do so on the weekends, it'll still have a great impact on your mood as you are exposed to sunshine.
Dress for Temperatures
I know we all would rather stay in bed and keep hitting the snooze button rather than getting up and going for a brisk run or ride. But rather than making excuses to stay in bed, get yourself that cute cycling jacket, gloves, and shoes to give you an excuse to wear them and ride throughout fall.
Sleep/Eat for Immunity
Protecting yourself from the cold and SAD's is important, however, it's not enough to keep you from catching a virus. Ensuring you get enough sleep and nutrients are crucial to maintain a healthy immune system. A good 7hrs of sleep and food high in immune booting nutrients can help you go a long way to keep you sick free. Plenty of fresh water, garlic, raw foods, probiotics, Vitamins B, C, D, and Zinc are all essential to keeping a balanced immune system.
Enjoy The Fall
Whatever it takes you to get out into the fresh air before dark, do it while there's still light outside so you can enjoy nature and all of her changes. Although staying active is necessary, autumn is also a nice time to slow down and enjoy some internal reflection. Allow this time for nurturing yourself by eating seasonal foods, spending time at home nurturing your body, and giving yourself permission to make different choices and changes about your lifestyle.
photo: brooklynbiycleco
Fall Destinations By Bike In New England
10/28/2015
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