Month: January 2014

Six Steps to Achieve Your Cycling Goals

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Six Steps to Achieve Your Cycling Goals

 

ByJames Herrera

 

Whether you want to keep up with a faster group, finish your first century, or stand at the top of a podium, it all starts with a goal and a plan

 

When you’re new to cycling, the secret to improvement is simple: Ride your bike…a lot. Then rest, and do it again and again. If you have friends who ride, join them. Once you’ve gained some experience, you need to pay a little more attention to detail: Do more group outings, go harder, step out of your comfort zone more often. At some point, however, you’re going to hit a fitness plateau. It’s easy to be moderately good at something, but it takes lots of focused work to truly reach your potential. This is where the goal-setting disconnect begins. 

One of the greatest obstacles I’ve seen athletes encounter during my 25 years of coaching is the gap between what they claim they want to achieve and what they’re willing to do to succeed. People come to me all the time with the desire to improve their performance, but then they’ll skip training rides, make poor nutrition choices, and skimp on sleep. In other words, their actions are not consistent with their goals. 

To take your riding to the next level, every detail matters. All the catchy motivational quotes in the world mean nothing if you’re not willing to cover the appropriate bases. Things like coaching, smart training, nutrition, recovery, stress management, and motivation form the foundation of improved performance. While that all might sound intimidating, to get started you simply need to ask yourself, “What level of success do I want to attain, and how bad do I want it?” Then create a plan to go out and get it, one step (or pedal stroke) at a time. Here’s how. 

Six Steps to Success
1. Identify Your Goal
Then have a heart-to-heart with yourself about how realistic it is, given your ­motivation and life ­situation. (Think you want to tackle your first all-day mountain bike race the weekend before your wedding? Think again.)

2. Make a Plan
Plot your strategy—and identify the intermediate­ steps you’ll cover along the way. Don’t be shy about seeking guidance from a coach or trusted advisor.

3. Tell the World
Make your goal public:­ Write it, tweet it, share it with your family and friends.

4. Track Your Progress
Keep a training journal. If you’re missing the mark, having a record to look back on can help you figure out why. Do an 8- to 10-minute time ­trial every couple of weeks to gauge your improvement.

5. Be Present
If you focus on the process, the positive outcomes will happen. For example, you might strive to ride hills a certain number of times a week, or log eight hours of sleep a night, or finish a half century the month before your 100-mile ride.

6. Put in the Effort
Get out there and do the work, or take a rest when your plan calls for a recovery day. Stick to the plan and success will follow.

 

 

 

In honor of Martin Luther King

MLK

 

The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.
-Martin Luther King, Jr. 

Pictured: Dr. Martin Luther King Jr. riding his bike on Fire Island, September 2, 1967.

Doggone it !!!

Doggone It!
ByBob Mionske
When chased, crashed or bitten by a charging canine, here’s where you stand.

dogoneit

Every cyclist has had a piece of a dog’s mind at one time or another. To a dog, you may be fleeing prey or a trespasser; in either case, the canine will often give chase. In a flatout race, you might leave the dog behind. But when the animal is waiting ahead of you, ambushes you from the side or chases you up a hill, all bets are off. To a cyclist being chased, it may seem that the dog is the problem. In fact, it is the owner’s failure to exercise control over the pet that leads to the conflict—and to the owner’s potential liability.

CRASH You may collide with the dog, which could bring you down, or you might simply lose control and fall trying to evade the barking animal. In either case, depending on the circumstance, the dog’s owner may be found liable for your injuries. On the other hand, you have no liability if the dog is injured incidentally; if you intentionally harm the dog, you will face potential liability.

HIT Even if you foil the dog’s attempt to bring you down, there is another danger: traffic. In Northern Ireland, cyclist David McCall was killed in 2008 when he dodged a dog and was hit by a driver who was passing too fast and close. The driver was prosecuted and found guilty of causing McCall’s death. In a civil case, the question is who caused the crash. The cyclist, the driver and the dog’s owner could be at blame to varying degrees. The threat of the dog versus that of traffic depends on the situation, but stopping to face the animal may be preferable to tangling with a dog in traffic.

BITE If teeth meet calf, or some other part of you, the dog’s owner isn’t necessarily going to be punished. In 18 states, the law allows one “free bite”—the owner won’t be held liable for the dog’s misbehavior until he’s made aware of the problem. After the free bite, the owner can be held liable in civil court for any future aggression. Also, “bite” can have a broad legal meaning—it may also involve other aggressive behavior, such as growling, snapping, lunging or chasing.

In 28 states the owner can be held liable for a dog’s behavior the first time it bites—although in some states, “bite” literally means “bite,” while in others it can also mean other aggressive behaviors. Four states have a mixed rule, with both one “free bite” and some elements of strict liability. And local laws, such as leash laws, will come into play when an owner has failed to control the dog.

ATTACK In the rare instance that an encounter escalates to an attack,you have the right to defend yourself. But do not stray beyond the reasonable self-defense that would be allowed against a human attacker, and never retaliate against the dog. The law is on your side; retaliation turns the law against you and could lead to criminal and civil charges if the dog is harmed.

So what should you do when confronted by an angry dog? Some people suggest defusing the situation by stopping, placing your bike between the dog and yourself, and standing your ground without challenging the dog by staring it down. Others swear by giving the dog a firm command. I’m a dog lover, so I like solutions that keep both cyclist and animal safe, but what works in one situation may not work in another. Regardless of the specifics, if you encounter an aggressive dog, report the problem either to law enforcement or to the owner, who will be put on notice to correct the behavior.

Research and drafting by Rick Bernardi, JD.

BOB MIONSKE is the author of Bicycling and the Law. For more information, visit bicyclelaw.com or read his blog.

Winter Hibernation

hibernationWell people, in case you haven’t noticed, the shop has gone into winter “hibernation” mode !   Our new relaxed hours are Friday and Saturday from 9-5 ONLY. If you get lonely for a Yesteryear “fix”.. you can check out our new “live cam” link on the sidebar.  Here you can keep a constant eye on us and make sure we’re not goofing off !!! You can also leave an email on the “contact us” page and we’ll get back to you but until mid-march it’s weekends only.  2014 looks like a very exciting year in the bicycle industry.  Look for lots of FAT BIKES, Electric assist bikes, full suspension ATB’s and especially the brand new 650b ( 27.5) mountain bike.  A few companies are offering these for ’14 but GIANT bikes are going to be the hottest and we’re gonna have them.

Just found out that TREK bicycles have aquired Electra bikes ( who make the Townie line ) so distribution should be even better in 2014.  Shimano and Pearl Izumi is offering all kinds of new clothing and shoes and we will have it all in the spring.  The New Bedford Bicycle Committee is going under a bunch of changes, including a yet to be named new prez, so watch out for tons of news.  Group rides, bike path street markings, events, etc.  ( www.nbbike.org ).  In the early spring the city department of infrastructure will be picking up the Saris workstations from the shop and installing them downtown and at Fort Taber.  Look for updates both in the Standard Times and here on the website.  Also in the planning is an early spring “Bike Flea Market and Swap Meet” to be held on Yesteryear property.  Booths will be available and this will be a great chance to both sell and buy TONS of cool bike stuff.  Watch for further details !!!

Well, I’m personally going to pick out a piece of pink sand,beach get myself a fruity drink  and try to forget about the thousands of bicycles I fixed last year.  You, however, need to get those bikes up on that trainer, put on the lycra and start crankin’…..  Spring starts Thursday March 20th !!!!

 

CYA