Should I spend my money on a coach or a group workshop? I ask myself that question a lot. I have taken several coaching sessions, both in a large group and one-on-one. In most cases, I am happier spending the extra money on a one-on-one session, I feel I get more bang for the buck. Groups are great too, but I find groups usually contain a variety of skill levels and it's not always possible to get the attention I need in a large group situation.
I like that in a one-on-one situation I feel free to ask a myriad of questions, whether ridiculous or not. One-on-one allows me to fail without thinking my other ‘classmates’ are watching or judging. I can also practice one thing without having to move on to the next skill before I'm ready.
On the flip side, groups can be fun too, it could give the affordability to train with some pretty cool coaches. You also get feedback from other people and will probably make new friends. In addition to learning strictly from the coach, you can engage with and learn from others’ experiences.
So, ask yourself the question, “should I spend my money on a coach or a group workshop?” Decide for yourself which situation is right for you. My personal preference is one-on-one learning, whether I’m the coach or student.
The nice thing about FitRiders, is there are opportunities for learning from our community members, or you can opt into our one-one-one coaching program. Whether you need that additional accountability of having a one-on-one mentor, or if you just need to bounce some ideas off a supportive community, FitRiders has programs to suit your needs.
To join our group free for 60 days, visit www.fitriders.com. If you would prefer one-one-one coaching, try our FitRider Plus program. You get all of the community support of our FitRider Pro program, with the added bonus of having a coach work with you to reach your specific goals. What are you waiting for!
FitRiders wants to hear from you with your comments and suggestions on how we can better serve you! Please leave your comments below.
Breakfast. A lot of people say they hate it. I'm not sure why, I get up in the morning, having not had anything to eat for 12+ hours and of course I feel not quite right with low blood sugar, grumbling tummy and all. I am lucky that I have always loved breakfast.
So why don't you take the time for breakfast? Too busy in the morning with kids, getting ready for work? Why not start eating breakfast, I bet it makes a world of difference in the long run. If your excuse is that you don't have any time, well I have a nutritious solution for you that takes 5 minutes the night before and a 2nd option that takes 5 minutes in the morning and doesn't include buying expensive, processed sugar laden commercial cereal. I sometimes eat these for lunch or dinner when I'm feeling lazy.
Since being in Mexico I have been unable to buy low fat dairy of any kind or any frozen berries, so I had to adapt to what was at hand. Here are my two favourite breakfast options, one I eat in Canada with low fat Greek yogurt and one tasty option for when I'm in Mexico! Try them both and see which one you like best!
1/2 cup low fat, plain Greek yogurt
1 tsp. Splenda or other sweetener
1/2 cup frozen raspberries, black berries, sour cherries or strawberries - whatever berry you love
1 tsp. hemp seeds
Optional 1/4 cup quick oats
Mix it all together - enjoy!
1 cup dry oats (whole)
1 1/2 tbsp cocoa powder
1 tsp Splenda or other sweetener
1 tsp cinnamon
1/2 cup milk (preferably low fat) or almond, soy milk etc.
1/2 cup water
1/2 tbsp. cocoa nibs
Mix all dry ingredients in a jar or other container with a lid. Add water and milk, shake and put in the fridge over night. In the morning, give it a stir with the cocoa nibs - voila!!! My new fav.
Since I started travelling, I don't have access to a traditional gym. I travel with a skipping rope, ab roller, yoga mat, mountain bike and TRX. Which goes to show you, an expensive gym membership is not required, although I do miss traditional weightlifting.
What happens when you are at a stalemate with your workouts or you are just plain bored? You try something new of course. The old saying ‘variety is the spice of life’ is quite accurate in so many facets. When you change up your workouts, such as adding a new move, heavier or even lighter weight, or a new cardio program, your body must learn something new. This allows for some more fat loss because your body is using energy differently. It also uses the muscles differently and can help you become stronger as well.
I thought I hated running until one morning I woke up, strapped on my running shoes and headed off for a run down a dirt road in Arizona. It didn't last very long because I don't usually run but it was ok. It felt good to be out of breath. I ran that 2 km road a few times that week. I hung up my running shoes in Baja because the dirt biking was great. When we needed to spend time repairing said dirt bikes and found ourselves holed up for a while I re-discovered running. Once again, I strapped on my runners and went for a 2 km run down another dirt road to the beach a few times that week. Now, don't get me wrong, running is still not my favourite workout, but I enjoy running when there are dirt roads (because it's easier on the joints than pavement) and cool scenery. One of the great side-effects of my new-found running routine was that I lost the few pounds I gained while in Arizona quite easily and quickly. I didn’t change anything except for a switcher-roo in my workout. Now I've added running to my workouts, and I am beginning to like it.
As a general rule, you should change up your workout routine every 4 or so weeks. A good personal trainer will tell you that. In fact, our FitRiders fitness program has a variety of exercises designed to change and progress as you do over time. I'm always researching new workouts but let me know if you have any interesting workouts you do, let's share and get fit to ride together.
Yes, I do want to ride a dirt bike this summer. Now what?
Well, it's winter and unless you live where it doesn't snow, then your training starts in the gym. This step will set you up for success before the season even begins. Why wouldn't anyone want to start the season, stronger, faster, and possibly, a few pounds lighter?
Gyms can be intimidating, especially for women. All those machines, dumbbells, big muscular guys in ripped t-shirts grunting and staring at themselves in mirrors. Who wouldn't be intimidated? Visit many gyms and choose a gym you like. There will always be the muscular dudes, but I have found that no one has ever bothered me at the gym, and no one is paying attention to you, and anyway, who cares?
Have a staff person show you around and ask questions about how to use the machines properly. Personally, I don't like using the machines because I'm too short and they tend to strain my joints. I prefer free weights; they work the muscles more efficiently and engage more muscles other than the ones targeted on the machines. If you still feel intimidated but are interested in our programs, drop us a line. Most of our programs can be done at home, without the need for gym equipment. One of us may even be in your area to give you a hands-on personal training session to get you started and feel more comfortable. It's okay to feel uncomfortable, it's a new experience. Learning new skills is uncomfortable and challenging.
So, sign up for a FitRiders program. We can teach you some easy, fun workouts, with or without weights. The free weights aren't as intimidating as you think and are a lot of fun once you start using them.
Think about any sport or activity you like to play at. Think about the equipment you use for those activities. How many times have you heard another rider say “if only I could afford a better bike, I could ride faster.” Or, “if I could afford to upgrade my suspension, I could ride for a longer period of time.” Remember the old Nike ads, "it's gotta be the shoes." I tried the shoes, I still don't play basketball like Michael Jordan. The truth is, spending more money on your bike won’t necessarily make you a better rider. Sure, you might get more speed buying something lighter, or have less muscle fatigue when your suspension is “cushier”, but the reality is it isn’t enough to turn the average rider into Chris Birch.
So, what makes a good rider a great rider? Practice. Lots and lots of practice. Practice makes perfect, so they say. This is true for any sport or activity you may enjoy doing. You get better by repetition, which means practicing the same maneuvers over and over again. While you are practicing, you may notice that try as you might, there are just some “moves” you can’t get right. Or maybe you have all those moves down, but you just get too tired after being on your bike for an hour. You seem to have plateaued in your progression. Now what?
Sometimes, getting over the next hurdle requires trying something new. If you notice your stamina isn’t enough to go out on a prolonged ride, perhaps you need to do something to fix it. Maybe try as you might, you just can’t get that front tire up high enough to cross that log in the single track. While practice is the most important thing to do to get better at riding, the exercise you do outside of riding and your diet are also important. Perhaps instead of buying a lighter bike, hitting the free weights at the gym will help you maneuver that bike of yours like a pro. Or, if you have lived on the couch for most of the off-season, losing 10lbs might be all the help you need to go for a longer distance ride.
Whatever your riding challenge is, it can most likely be fixed via practice, exercise and healthy eating. There is no need to continually spend money to upgrade your bike. The person who spends the most money is not necessarily the best rider. Who is the best rider? Someone who has taken the time to work on their skills, while realizing the importance fitness has on their ability to ride. In short, a FitRider is the best rider.
Karl Tettmann, Co-Founder. Avid health and fitness coach who just loves to ride.