Health & Fitness

Cycling is the new golf

Excellent Article from the Economist... feel free to tell your boss it is now OK to take a midday ride... IT'S GOOD FOR BIZ!!!

The shared experience of long-distance cycling is a great way to build working relationships

TRADITIONALLY, business associates would get to know each other over a round of golf. But road cycling is fast catching up as the preferred way of networking for the modern professional. A growing number of corporate-sponsored charity bike rides and city cycle clubs are providing an ideal opportunity to talk shop with like-minded colleagues and clients while discussing different bike frames and tricky headwinds. Many believe cycling is better than golf for building lasting working relationships, or landing a new job, because it is less competitive.

“When you play golf with somebody you have to decide if you’re going to beat them, or let them beat you,” says Peter Murray, a former architect, journalist and chairman of the NLA centre dedicated to London’s built environment. “If they’re a client and you don’t want to beat them you have to sort of cheat in order to lose. That seems to me not a good way of doing things.”

In 2005 Mr Murray, who is a keen long-distance rider, founded the annual Cycle to Cannes bike ride. This six-day charity event brings together architects and developers who want to cycle 1,500km from London to the MIPIM property fair in southern France each March. It now attracts around 90 riders and has raised £1.5m for a range of charities in Britain and abroad. This year Mr Murray has also founded a more ambitious ride called Portland to Portland. A team will depart Portland Oregon on April 27th and they are due to arrive in Portland Place, London, 76 days and 6575km later. Along the way they will visit cities to discuss the benefits of urban cycling and raise money for several architectural charities.

Group cycling, and especially long-distance riding, is a shared experience, Mr Murray says. Riders often collaborate and help each other out, taking turns to be at the front so that the riders in their slipstream can save almost a third of the effort needed to travel at the same speed. Some riders selflessly volunteer to stay in the front earning them the awe and gratitude of the entire group.

How someone rides a bike can give you a real insight into what a person is like, says Jean-Jacques Lorraine, founding director of Morrow+Lorraine, a young architecture practice in London, and a regular participant of Cycle to Cannes. “Some riders are very single-minded, others more collaborative; some are tactical, others an open book. Some don’t mind being soloists whilst others prefer alliance and allegiance.” A day in the saddle, racing uphill and downhill, creates a bonding experience that endures. “If I walk into a meeting and somebody says ‘I’ve done Cycle to Cannes’ it’s a done deal really,” says Mr Murray.

Mr Lorraine estimates that as much as 75% of the practice’s workload (around 45 projects) has come directly or indirectly from contacts made on the road while cycling, in particular on the Cycle to Cannes ride. Why does he think cycle rides lend themselves so well to networking and making professional contacts? “Grabbing a quick lunch or drink after work, whilst great for different reasons doesn’t give you long enough to get to know someone,” he says. Mr Murray believes long rides break down conventional hierarchical barriers. “A younger rider can be cycling along with a chief executive and take their wind or help them in some way and you get a reversal of the relationship. This changes the relationship when they are off the ride too.”

Many long-distance bike riders say cycling, especially over long distances, simply makes them feel good; it lifts their mood and concentrates things down to the essentials. “The pattern of fuelling, riding, fuelling, arriving, celebrating, sleeping and fuelling again puts all the focus on riding and the company of your fellow riders,” says Simon Mottram, chief executive of Rapha, a premium cycling-clothes brand. The simple repetitiveness eases the stresses and pressures of normal life, making it a powerful counterpoint to our sedentary lives, he adds.

Mr Mottram believes it is easier to get to know people while cycling than in other situations. “There is an easy rhythm about conversations on a bike.” Mr Lorraine makes the point even more strongly: “The adrenaline rushes, the serotonin pulses and the surges of endorphin create a kind of high, a sense of euphoria. I feel open, honest and generous to others. I often find I’m saying things on a bike which I wouldn’t normally say, and equally I’ve been confided in when I wasn’t expecting it.”

Perhaps the most compelling reason why cycling is a good way to network is because, for many professionals, it’s a passion and a way of life. “Getting out on the bike is what we’re all dreaming of doing whilst we’re sitting at our computers,” says Mr Mottram. And a shared passion is a fantastic way to start any relationship.

Shed Pounds and Get Faster

Of course the number one desire from all of my students, lose weight and get fast... the easiest and fastest way possible.  Unfortunately, there is no easy way, but below are four helpful workouts that will have you burning those extra calories, and adding serious power to your rides. 

The below is written by Selena Yeager, and shared from Bicycling Magazine.  Both great fitness resources, and interesting reads.

Don't diet, just pedal—these four workouts will help you get there.

By selene yeager

Illustration by Robin Boyden

Coffee-Fueled

Why it works: Before breakfast, your energy stores are only about a quarter to a third full, so your body is forced to burn primarily fat for fuel if you don’t eat.

How to do it: Once or twice a week, have only black coffee (it releases stored fats into your bloodstream for quicker access and makes your effort feel easier) then ride, says Gale Bernhardt, two-time US Olympic cycling coach. (We recommend Bicycling's own Puncheur brew.) Save breakfast for afterward. Out for longer than 90 minutes? Start fueling after 75 minutes to avoid bonking. 

Illustration by robin Boyden

Miracle Intervals

Why they work: Bernhardt calls max-intensity efforts “miracle intervals” because of how effectively they burn fat and boost muscle-building human growth hormone.

How to do it: Once or twice a week, warm up, then do 30 seconds all out followed by 4 minutes and 30 seconds of easy spinning; then 20 seconds all out, 4:40 easy; 10 seconds all out, 4:50 easy. Repeat two more times. Cool down.

Illustration by Robin Boyden

Spin-Ups

Why they work: One study found that when cyclists upped their cadence from 50 to 110 rpm, their energy demands increased tenfold, boosting calories burned. Spinning faster, rather than grinding a higher gear, also keeps your legs feeling fresh longer.

How to do it: Twice a week, as part of a longer ride, warm up for 15 minutes, then pedal just over your comfortable rate for five minutes—your heart rate should rise slightly. Reduce your cadence back to your comfort level for five minutes. Repeat two more times. Cool down.

Illustration by Robin Boyden

’Round Town

Why it works: Riding even 10 minutes here and there helps keep your metabolism humming so that when you’re back at a desk or on the couch, you burn more calories than if you hadn’t ridden. One study also found that participants reported feeling less hungry in the afternoon after doing intermittent bouts of exercise throughout the day.

How to do it: For trips under five miles, forgo your car or public transit and ride your bike.

 

 

Spin class etiquette... something to remember.

I found this piece by Stacey Colino, and she hits it right on the head.  Entertaining and something to remember before your next class.

Enjoy!

In a perfect world, there’d be no need to discuss the basics of good behavior in an indoor cycling class. But unfortunately transgressions often happen in these intimate studios. Not only does bad behavior put the instructor in the awkward role of disciplinarian, but it also makes other riders feel uncomfortable, distracted, or worse. The truth is, every cyclist has as much of a right to enjoy his or her workout as you do.

So with that basic principle in mind, here are 10 commandments for what you should or shouldn’t do in an indoor cycling class.

Thou shalt not fight over a particular bike. If you have your sights set on a certain bike, get to the studio early and claim it or reserve it ahead of time if you can. If it’s already taken, find another one to ride. Remember: It’s not your bike; it belongs to the studio so other people have as much of a right to claim it for a class as you do.

Thou shalt check a bad attitude at the door. Cyclists with bad attitudes can be like energy vampires, sucking the vitality and enthusiasm out of the studio and spoiling the class for other people. If you know you don’t like the teacher or music in a particular class, don’t go. If you discover this partway through the ride, aim for an Emmy-worthy acting performance. Fake it, in other words!

Thou shalt not be disruptive if you come late or leave early. It’s no big deal if you’re a bit tardy or you need to slip out before the cool-down but do take or leave your place quietly.

It’s a matter of courtesy to your fellow riders. (But keep in mind: The warm-up and cool-downs are for your benefit.)

Thou shalt not bring excess baggage into the studio. In most cycling studios, the space between bikes is tight and the room is dark. So if you cram a hefty duffle bag, a large coat, and other stuff next to your bike, other people could trip on it.

It’s a safety hazard, pure and simple. Put your stuff in a locker if possible; otherwise, place it against the studio’s front or outer wall, away from the bikes.

Thou shalt not chat nonstop with the rider next to you. An occasional comment or quip is fine but talking continuously to your neighbor or on a cell phone or texting during the class distracts other riders and interferes with the spirit of the class. If you need to use your cell phone during the class, leave the room to do so.

Thou shalt not criticize the instructor during the class. I have been a participant in classes where disgruntled riders have blurted out things like “This is not inspiring!” and “Stop talking so much!” Harsh comments like these just make everyone feel uncomfortable and they ruin the mood in the class; I once saw an instructor pushed to the brink of tears by mean-spirited participants. Just as you may not appreciate it when an instructor picks on you, if you have something that’s not nice to say, keep it to yourself until after the class; then, politely share your opinions with the instructor privately.

Thou shalt not ogle the rider in front of you. I know it’s tempting to admire the fit bodies around you but consider it a matter of personal space and privacy. Even though the room is often dark, people can sense when someone is staring at them when they’re riding. So keep your eyes on the instructor or check yourself out in the mirror.

Thou shalt not be a high-maintenance rider. Don’t pepper the instructor with questions throughout the class. It’s group exercise, which means it’s not just about you. If you’re new to indoor cycling, arrive early so you can ask questions about what to expect, how to perform the basic moves, and how to set up your bike properly. If you have questions after the class, feel free to ask the instructor then. During the class, limit your questions or requests so other riders can enjoy the experience, too.

Thou shalt not leave a mess behind. Please clean up after yourself. Don’t leave your empty water bottles on the floor or sweaty towels draped over the bike (and don’t come to the class if you’re really sick). Take your germs and your wreckage with you, and clean your bike with a disinfecting wipe after the ride. Imagine what a disaster the studio would be if every rider left a mess in his or her wake!

Thou shalt not be inappropriate with the instructor. Feel free to compliment an instructor’s physical fitness level or personal style but keep the comments in the proper zone. Don't ask the instructor to wear shoulder-baring tank tops if she prefers t-shirts (this once happened to a friend of mine) or make wet t-shirt comments after class (ditto).

I once had a married man with grandchildren, a regular in one of my 6 a.m. classes, tell me that he really liked my rides, my music, and my coaching style. But “I want to see more of you in the class,” he said, gesturing from my head down to my feet. I asked what he meant. “You’re very attractive,” he said. “I’d like to see you flirt with the class while you’re teaching.” When I told my group exercise director, she was horrified. “That’s completely inappropriate!” she said. “You’re a fitness professional, not an entertainer!” Sure, indoor cycling can be fun and festive, but it’s about exercise first and foremost. It’s not about fulfilling an individual cyclist’s desire for a sexy encounter with an instructor. So please, don’t even go there!