New Year Cycling Goals and How to Stick to Them

Fancy making 2017 the year you learn to ride a bike, swap four wheels for two on the daily commute or complete a road race? Then prepare yourself for successfully completing those New Year cycling goals with these tips on how to stick to them:

Set Yourself Up to Succeed

Don’t just set yourself a random challenge, choose something that’s meaningful and give yourself the best chance of success. What’s your motivation for doing this?

Whether you want improve your fitness, save money or broaden your cycling horizons by taking on a new terrain, your cycling goals should be built on something that will inspire you to get out there, not just for the first few weeks in January but for all the weeks and months that follow.

And – if you set a short-term goal and complete it, set yourself another challenge, a lot can be achieved in 12 months!

New Year Cycling Goals

Come Up with a Plan

Once you’ve got a good idea of what you want to achieve in 2017 you’ll need a proper, well-thought out plan that makes reaching your goals possible.

If you want to complete a triathlon, you’ll need a weekly training schedule, a budget for buying any competitive racewear or equipment and information about the dates, times and entry requirements of upcoming race events.

If you want to get off the beaten track and explore some new terrain, you’ll need an appropriate bicycle and some safety accessories.

This is a great time of year to look out for things like mountain bike sale offers or ask your loved ones for Christmas gifts that will help you work towards your goal, so start planning and getting everything you need together now.

Enlist Support

This might mean getting a friend to take part in a cycling challenge with you or simply telling someone about your goals so that they can ask, tease and bully you (nicely, of course!) into sticking to them.

When it comes to taking on and sticking to a new challenge, peer pressure can be a very positive thing.

Manage Your Expectations

Choosing goals, making plans and getting support will all help you achieve great things in 2017 but a big part of your success lies in the way you think about your efforts and your progress.

Even the most organised and motivated individuals will face set-backs so accept now that things may not pan out exactly how you want them to and make peace with it.

You might only cycle to work three days a week instead of your targeted five. You might only lose 10lbs instead of 14, but if things don’t go to plan, for whatever reason, be kind to yourself and recognise any and all efforts and achievements that you do make.

Pat Your Own Back (or Get a Treat!)

Lots of people think about how their life could be better but very few get up, go out and take action to make it happen so when you do, give yourself a pat on the back and get a little reward for your efforts.

If you stick to a training programme for a month, treat yourself to a cycling fitness tracker so you can monitor your progress. If you cycle to work every day for a week, take yourself out for lunch using the money you would have spent on petrol or public transport.

The odd reward here and there can be a real motivator so indulge yourself, you’ve earned it!

Remember to Enjoy it

If you only take one piece of advice from this article, let this be it: remember to enjoy it.

As soon as your goals start to feel like chores, the chances of fulfilling your ambitions starts to decline so any time it feels too challenging, take a breather. Take a day off, go off plan or change your goal altogether if necessary.

Regardless of what you set out to achieve, enjoying every cycling adventure that you embark on is what really matters.

If you need a new bike, cycling accessories or just some general advice or ideas for challenges that you can take on in 2017, get in touch with the friendly and knowledgeable team at Formby Cycles.

Smart tips to toning your arms – Who says biceps curls are only for guys?

Well-shaped and well-defined arms are the perfect accessory for achieving your dream body and not only so they also make tank tops and sleeveless dresses look much better. So, all you girls out there, don’t shy away from curling heavy and hard as your arms are never going to rip out of your sleeves like they sometimes do among men. Women usually don’t produce sufficient testosterone to make quick gains to their body and every guy knows it very well how tough it can be to build muscles. For getting symmetrical figure, it is very important to have shapely biceps and triceps but if you’re a girl shying away from doing your regular arms workout for women, here are few tips that can motivate you.

Smart tips to toning your arms

  • Try to bring a change to your grip: Of all your arm muscles, your biceps are the strongest and they make a nice curve just above the elbow. So, don’t forget to perform bicep curls by performing 3-hand positions, palms down, palms up and thumbs on your side. Continue this by performing 12 continuous repetitions to the front and then again to the side. This will gradually change your grip and tone your muscles.
  • Allow the ball to engage your core: If you have been to the gym, you should be aware of the stability wall which can help in engaging your core and enhancing the results which you can get from your chest exercises. If you wish to tone your arms, it is vital to work out your chest muscles too in order to boost stability of your shoulder joint. How about the single-arm chest fly on the balancing ball? Keep lowering one arm to the side, pause and again return to the center.
  • Tone your arms while resting in traffic: Did you know that you can utilize the time you’re stuck in traffic as well? Just place both of your arms on the steering wheel at 3 and 9 and press your fist inward to strengthen the chest muscles. Once you do this, place your hands within the wheel and try and press outward to tone down your rear delts. Hold on to the position for 20-30 seconds and repeat whenever you’re stuck in traffic.
  • Swimming rigorously tones your arms: Can anyone argue about Dara Torres having the greatest arms? If you can swim the butterfly style or freestyle, these can be great exercises. But in case you’re a non-swimmer or you think that swimming is extremely monotonous, there are few exercises for you too. Deck press is something that you can try at the shallow end of the pool. Place your arms on the deck, bend them and try to lift the whole body and hang along the edge of the pool. If possible, try 15 repetitions.
  • Practice yoga: Yoga is always a great option for increasing flexibility but it even helps toning and shaping your arms. 2 of the best postures are side plank and downward dog. In the downward dog, stand and bend on your waist. Try to take the position when your hips are pretty high and press your heels on the floor, thereby allowing your shoulders to relax. Side plank is another variation of plank which helps a lot.

The best part about training your triceps and biceps is that you don’t require spending millions of hours on them and you don’t require any costly equipment. Follow the above mentioned tips if you wish to tone your arms and flaunt your sleeveless tops with confidence.