by Kyle Funk

It’s almost November and while most of my cycling buddies are right in the thick of cross season I sometimes struggle with a major lack of motivation. The days are getting shorter and the air is cooler. The couch looks better than ever and I begin to develop visions of Italian hoagies, porters and IPA. I lie around for weeks and go out for a ride here and there. The hair on the legs slowly grows back and eventually, I get to a place where I feel terrible and start complaining to my wife. (Which I’m sure she loves to hear.)

A lack of exercise combined with cravings for hoagies and beer don’t sit well together. So what can one do when faced with such obstacles? Stop complaining; get off your ass and exercise!

I find that writing down some goals and creating a training plan helps me get through the winter months of riding the trainer and the rollers. I’m new to the racing scene and don’t have a good grasp on the annual races, so I usually plan to peak for the Livestrong Challenge down in Philly. With a date set sometime in August I can at least get something down on paper and edit it as more info becomes available for upcoming races. The training plan will officially begin in January so during the months of October, November and December I typically just try and maintain my personal fitness.

I’ll usually avoid any kind of set schedule and exercise at least 4 days per week when I can. Over the past few weeks I’ve gone to the gym once a week and mainly focused on my legs with leg presses, leg extensions, leg curls and step-ups to get myself acclimated again to weightlifting. At home the exercise has consisted of a couple of trainer rides (mainly endurance type workouts with some spin-ups) with at least one day of getting out on the road for a good 2 to 3 hours which usually includes some good climbs of at least 2 miles or so.  I throw in some good P90X core workouts and that’s about it. If you haven’t tried P90X yet, I highly recommend it! The core and ab ripper portion of that workout are awesome. It’s one of those cry for mommy workouts that gives you a warm fuzzy feeling.

So with all that being said and the thousands of calories burned it clearly justifies the visions of hoagies and beer becoming a reality.  It’s 5 o’clock somewhere, isn’t it?

Kyle is a simple man in his early 30’s, married with a young son.  He has always been an athlete, and over the past few years has developed a passion for cycling which has led to more of a focus on overall health and well being.  In addition to cycling and all the healthy stuff, Kyle also enjoys hanging with the guys, college football and drinking beer.

by Matt Tucker

One of the best ways to get in shape and stay motivated is to register and train for a race. Whether it is a 5k or 10k walk or run, half or full Marathon, century bike ride, or triathlon, completing a race is a thrilling fitness experience.

Here is an 11 Step Guide to help you cross the finish line (and get fit along the way):

1. Choose your Event: Decide if you want to run, walk, bike, or try a triathlon. Don’t be afraid to try something new and exciting. Haven’t ran since high school gym class? No worries. Keep reading.

2. Find a Race: Do some research to find a list of events in your area. Check out www.coolrunning.com to search by state and event type. Choose an event that allows adequate training time. Pay the entry fee NOW. Registration fees are generally less expensive if you sign up early. Plus, you are less likely to quit if you already paid.

3. Make a Plan: Even a novice runner can complete a marathon with proper coaching, training, and enough time. To prevent injury, make sure you follow a plan designed for your event. Check out the ‘Training’ tabs at www.runnersworld.com and www.bicycling.com or check out a training book at your local library.

4. Mark your Calendar: Post the big day on your calendar and start counting down. Track your progress and keep a log of all of your training. Follow your training guide and check off each workout.

5. Gear Up: If you are running, go to your local running store and get professionally fitted with a pair of sneakers. Tell them about your plans and they will be happy to help. If biking, take your bike to your local shop and get a tune up.

6. Join the Club: Find a friend with whom to train. Training with others is a great way to stay stay motivated. While you are at the bike shop or running store, ask about cycling or running clubs. Want to train with certified coaches and help raise funds for a lifesaving cause? Check out www.teamintraining.org for more information.

7. Tell all your Friends: Make sure your friends and family know your plans. Their excitement will boost your motivation. It’s Okay to smile when they tell you are crazy. Who knows, maybe your accomplishment will motivate them to get in shape too.

8. No Bailout: Now that everyone knows you are running a race, you can’t back out. Embrace the encouragement and don’t let yourself or your friends down. Unless an injury makes a break necessary, keep up with your training. Race day will be a lot more fun and less painful if your body is conditioned.

9. Moral Support: Remember your those friends and family from #7? Invite them to come to the race and cheer you on. Hearing your name and seeing a familiar face can offer an extra (and sometimes extremely helpful) boost.

10. Be Prepared: Print out all of the race details. Get a good night’s sleep. Double check that you have all your gear. Arrive early. Stay hydrated.

11. Enjoy Yourself: Last, and certainly not least, HAVE FUN! Embrace the experience. Feel the burn. Revel in completing your goal. Savor the camaraderie with the other participants. Hug your friends at the end. Eat a delicious celebratory meal. Go home and sign up for your next event.

Matt Tucker is a fitness-crazed, bike addict, with a coffee obsession. He lives in Denver where he frequents local music venues, coffee shops, public libraries, dog parks, and ski slopes. He is a vegetarian because of health and environmental reasons, not because he likes cows. And yes, there is a way to get enough protein on a vegetarian diet and still have the power to run half-marathons and ride hundred mile bike rides. Matt convinced his company to let him work from home 1,800 miles away from the corporate office and eventually quit his six-figure job to travel and try to create work that he is passionate about.