8 Tips to Become a Better Cyclist

Several of my runner friends recently bought bicycles and are riding more as part of their training. This is the advice I'd offer to anyone getting on a bicycle for the first time in a long time.

1. Get on the bike
Waiting until the weather is nicer or you are in better shape is a sure way to never become a better cyclist. Just get out on the bike, even if it is just a quick spin around the block. It's never too early to start.


2. Learn a few basic mechanical tricks
Knowing how to fix a dropped chain and fix a flat tire can give you the peace of mind to ride farther away from home. Basic skills will also enable you to complete a ride without worry that otherwise would involve a call for a pick up or a bus ride home. Most local bike shops (LBS) offer basic bike maintenance classes; this is a great way to meet your mechanic, meet other cyclists, and learn some valuable skills.

3. Don't be intimidated by spandex. 
Those guys were just like you once. Remember, spandex doesn't make you fast, but it can keep you honest once you finally lose the gut. However, once you've committed to riding, investing in a few key pieces of cycling specific clothing can make your ride much more comfortable. A padded pair of shorts (there are non-spandex styles available) will allow you to stay in the saddle for longer, and a lightweight windbreaker can keep you at just the right temperature year round. I commuted and rode for fun with just these two pieces for almost two years.

4. Make predictable movements

via commutesolutions.com

The easiest way to prevent an accident is to ride defensively and to move predictably. When riding in a group this is the most important skill to have. If you are touching your brakes without warning or indecisive in whether or not to stop at a light or speed up to beat the yellow, the chances of an accident occurring go up. Be considerate of those around you and be decisive and predictable. A few basic handle signals will help you to alert everyone around you as to your intentions; this will keep you safer on the road.

5. Wind is not your friend

The wind is a much larger factor in cycling than in most other sports. Focusing on tucking in your elbows and dropping into a lower profile will save you a lot of energy when facing a stiff wind. Your bike might be much more difficult to handle, depending on the direction of the wind, so be prepared for more than normal soreness in your upper body. Additionally, even on a warm and wind free day, the wind can cause you to get a chill. Invest in a lightweight windbreaker to keep yourself warm on days when it is too warm for a jacket and but the wind is keeping you chilled. I have been wearing my Pearl Izumi jacket almost daily for several years, over a sweatshirt in the winter and over a tank top in the summer.

6. Learn to shift efficiently
Efficient shifting will allow you to ride longer and more comfortably. The most common place I have seen dropped chains is when the cyclist decides to shift while riding uphill. The mantra that I have always ridden by is "shift early and often." By shifting before you absolutely need to be in a different gear you have enough time to get into the gear while keeping your cadence steady (see next item). Once you feel like your cadence is changing (faster or slower), it is time to shift. Don't wait until you've lost your momentum to shift.

7. Focus on maintaining a steady and easy cadence.
By focusing on your cadence you will learn when to shift. Try to keep a steady cadence for the whole ride, adjusting the gearing to add or remove resistance. A fast cadence in a lower gear (spinning) is more efficient than a slow cadence in a higher gear (mashing). Mashing fatigues your legs earlier so rides become increasingly difficult. Find a cadence that works for you and work to keep it for the entire ride.

8. Don't use your brakes (most of the time)
My sister and I rented a car and drove from Portland, OR to San Francisco last summer. When it came my turn to drive (my first time driving in several years) my sister complained that I drove like a cyclist. She said that I never quickly accelerated, choosing to slow down (when possible) by not adding more gas. When you ride, you realize how much more tiring it is to stop and start constantly; accelerating is physically taxing. Anytime you apply your brakes means that you spent energy accelerating that you didn't need to spend. Obviously, brakes are a necessary safety tool for stopping short of obstacles or at red lights. Pay attention to how often you apply the brakes when you aren't stopping for anything in particular. Once you're more comfortable on the bike, you will probably apply the brakes far less frequently.

If you have any additional tips for a new cyclist, please leave it in the comments!

The Savings Account that Everyone Needs

via aviaforum.ru

Back in 2010, JetBlue flight attendant Steven Slater made headlines with his dramatic exit from a twenty year career. This incident came just a few months after I graduated from college and a month after I started my first full time job. It got me thinking about how a person could be driven to do something so dramatic and what the consequences for those actions are. I was raised with the belief that financial independence is something to aspire to, but also that it is fully attainable for everyone with the proper sacrifices.


Growing up, we talked about money a lot; how to save, different financial strategies, the importance of an emergency fund, how compound interest works. My first major financial decision, one that still affects my choices today, was where to go to school. I had a few options ranging from free to nearly $50k/year. I made a calculated decision to go with the $50k/year option. People still like to tell me I made a bad choice. It wasn't easy, but I do not regret this decision. I was able to study in an environment that challenged me on every level; it was this challenge that allowed me to thrive. Additionally, working through school made me better appreciate what I had. I promised myself that if I didn't feel it was worth it I would leave school and just work until I knew what I wanted; I graduated in four years. I was also given an additional push to take a job when I graduated because I knew that the best way to get rid of those loans was to pay them early.

After graduating, living my relatively frugal lifestyle, I came up with a financial plan. My primary goal was to pay down my loans as quickly as possible. I know this is not the right choice for everyone, but I wanted to be free of debt more than I wanted to put a down payment on a house or buy a car. I knew I needed an emergency fund, but, after hearing about Steven Slater, I decided that I needed an additional liquid fund at my disposal. This fund grew to be almost equal in size to my emergency fund. However, the two had distinct purposes and were equally untouchable for daily use: the emergency fund would be there if I lost my job or something catastrophic happened while the second fund was there to cover me if I lost my cool and did something impulsive, much like Slater.

Last summer I was planning a two week vacation to Hong Kong, working extra hours to offset any time that I took off so that I could spend as much of my precious vacation time as possible in Asia. After a series of emotionally charged decisions, I decided that I was bored and unchallenged at work and that I didn't enjoy getting out of bed and going to work everyday. My solution: I bought a one way ticket to Hong Kong. I didn't know what I was going to do or how long I'd be gone for but I did know that my secondary emergency fund was sufficient to cover me through a comfortable, fun, and exciting winter in Asia. Given that I planned this trip about two months before I left, having this fund available to me was the only reason I was able to take an open ended leave of absence without much worry.

I recognize that not everyone is in a position in which they are able to sock away enough extra cash to float them for a few months of travel. However, skipping a meal out every week or walking to the grocery store instead of driving will free up a few extra dollars that may turn out to be the peace of mind you need when everything around you is crazy.

Follow Your Passion...

Follow your passion, and success will follow you. ~Terri Guillemets

This is advice that my peers and I have been told all throughout our lives. Find something you love and eventually the money will follow. This makes intuitive sense; if you do what you love for a job then you are willing to commit to it and tough out the hard times. However, the reality that I see in most of my friends is that they are very talented individuals, but lacking in passion. A friend of mine complained to me a few weeks ago after she started a new job. She said that her new coworkers seemed to truly be passionate about her organization's mission. Neither of us could come up with anything that we would feel comfortable devoting that much time and energy towards.

I know people with this passion exist. My cousin is an artist who has demonstrated a passion for his work since we were really young. He pulls all nighters to work, and sacrifices the stability of a comfortable 9 to 5 job to pursue his work. I know others who work in my field who volunteer to help people trying to learn new skills and take great pride in their work. However, for most of my friends, we do not believe that our jobs are helping us to grow nor are they helping us to better the world.

I spent the winter traveling, attempting to find something I am passionate about. I discovered that I love to dive and be in the water. I love to travel and explore new places. I need to wake up with the sun, not an alarm, and I need to be outdoors and see the sun mark the passage of time. However, these are all lifestyle issues, not something I can apply to my professional life. So, I have decided to take some more time to explore some professional opportunities that I have been batting around for awhile but haven't had the time or energy to deal with.

back to basics: the vinyasa

As most of you have experienced, relationships change with time. When I first began practicing yoga I was focused on developing strength and concentration. Later it became very meditative for me; eventually this became a problem as I tackled thoughts that I preferred to push away rather than deal with. During this period my practice became dangerous; I sought pleasure from my practice so I would intentionally push past my edge, or neglect entire groups of poses just so they would feel good when I reintroduced them. Luckily I didn't physically injure myself during this period and I moved onto a more playful practice and began to focus on practicing safely.

This winter I took four months off of my physical practice to challenge myself in other ways. Upon returning to my practice in February I had new challenges in my life that I needed to deal with on the mat. I decided that I would run a marathon in October and and the training was beating up my body in ways it had never been before. I've seen athletes have their performances enhanced by yoga but I have also seen it ruin an otherwise strong training cycle.

I teach a style of yoga known as vinyasa. It effectively links breath with movement and flows from one pose to the next. In class you may hear the instruction to "flow through your vinyasa." This refers to a common series of poses that is repeated frequently in classes. The series goes:
Inhale to plank
Exhale to chaturanga
Inhale to upward facing dog or baby cobra
Exhale to downward facing dog

You may be instructed to go through this series a few dozen times depending on the class. I began noting what was bothering me in this series and came up with the following notes on the vinyasa.

via http://www.satyaliveyoga.com.au

Plank
This seemingly straightforward pose offers many points of reflection. Begin to build body awareness (and core strength) by drawing the navel up and in towards the spine. Focus on stacking the heels over the balls of the feet. Reach the chest and crown of the head forwards while the gaze stays to the ground so that the vertebrae of the neck remain in neutral alignment with the rest of the spine. Rotate the upper arm so that the elbow crease points forwards.

via http://www.poweryoga-goettingen.de

Transition to Chaturanga
Keeping the body still, simply bend the elbows. Since the elbow creases are pointed forwards, this brings the shoulders forwards, lowering them to the same height as the elbows. Chaturanga and plank are virtually the same alignment so if you focus on rotating the upper arm, you will be able to transition here without moving anything.



Transition to Upward Facing Dog
The elbow crease should still be a major point of focus. Straighten the arms as if you were going back into plank. Gently draw the hips forward just enough so that you must roll over the toes and onto the tops of your feet.

via http://yoginisam.com

Upward Facing Dog
Keep the arms strong while pressing into the hands so that the shoulders aren't creeping up towards the ears. The palms and the tops of the feet bear the full body weight in this pose so it will be much easier if you stay engaged in the core to prevent your whole torso from becoming dead weight. Play with this and notice how different the pose feels. Relax the glutes and feel the low back release.


Transition to Downward Facing Dog
First, pay attention to how the feet transition. The feet move from bearing the body's weight on the tops of the feet to the bottom. This requires bringing the feet through almost 180 degrees of motion while still bearing that weight. To protect the ankles, make sure that there is no rotational motion in the ankles; the lower leg, ankle, and foot should remain in the same plane. Try to drive this transition just by engaging the core to lift the hips up and back towards the heels.

Downward Facing Dog

via fitbie.msn.com

Focus on pressing the palms fully into the mat while rotating the upper arms in so that the elbow creases work towards pointing forwards and the shoulders are stable, the upper back broad. The neck relaxes, allowing the head to drop down, bringing the gaze towards the feet. Keep drawing the navel up and in so that you don't sink into your low back, placing undue stress there. Pay attention to your knees. Depending on how naturally flexible you are, it is really easy to lock your knees in this pose. I consciously try to keep a noticeable bend in my knees now which takes a lot of strain out of my calves and ankles. Bending deep into the knees and rising up onto the toes allows you to stretch the feet. Focus on shifting weight backwards into the hips and your shoulders won't struggle throughout your practice.

Turns out French is Actually Useful in the USA

The last month has been kind of rough for me and has inspired me to do even more soul searching than expected.  This past month I have spent every other weekend out of town; first for Easter, then for my half marathon, then for vacation. I planned this all out as soon as I returned from Asia but the timing of that last vacation turned out to be perfect.

It was Vermont so I opted
 for tie-dye

In order to give myself enough time to travel a little now I decided to make up all the hours I was missing at work by pulling longer days when I was in town. So, a little sleep deprived, I hopped on a plane one Friday afternoon to head up to Vermont. I'm not known for planning trips out terribly well in general, but this one was even more sketchy than usual. Instead of flying into Burlington (my actual end destination) I opted to fly into Hartford (my usual airport) and meet my friend who was driving to Burlington. This way, instead of getting to Burlington in the early evening, having dinner, and getting to bed early, I stayed up until after midnight after a long car ride. Despite a lot of dumb decisions I made that week (not sleeping, using that week to have my highest mileage week to date) and the snow that was still on the ground, the actual race went really well. I ran it with my friend who was celebrating her birthday that weekend, and we finished in 1:50:10. I'm not sure how she felt, but we ran negative split and I felt very strong at the end of the race. After recovering from the race we got ice cream and dinner (in that order, this is New England after all).

In Lake Champlain

My favorite flavor: Bovinity Divinity

The next morning we headed wandered down to Lake Champlain so that I could get some time in the water; the Vermonters walking there thought I was nuts. Finally, we headed to the Ben and Jerry's factory. Somehow I had made it through life never having visited; given how much of the company's revenue comes from me, this trip was mandatory given our proximity. We got several samples while on the factory tour, and even more at the scoop shop. The factory tour imparted the enthusiasm the company has for its product. It was really refreshing to see the company's commitment to its employees, community, and customers.


After our visit to the factory, my friend and her boyfriend drove me back to Worcester with them; from there I headed to Boston for the marathon. It was my weekend of being a New England tourist: B&J factory, marathon Monday, ice cream, and maple candy. People up there seem to really identify with their community and take action to improve it. This is something that seems to be lacking in the DC area and I think it is what I find the most off putting about DC.

My strategy to make up all the hours I had taken off was thrown off by the bombings; I could not focus at work to begin with and I preferred to be at home or running around outside than sitting there, getting lost in my own head. I took the weekend to stay home, sleep, and work out because the next week I was back to banking extra hours so that I could go to New Orleans for JazzFest the next weekend.

People dancing on Bourbon St

The timing of my New Orleans trip couldn't have been better. The music and food were phenomenal; the passion that people have for that city is unlike anything I have ever seen. Not once was I asked about my work; the city just makes you want to embrace life and live passionately.

One of the three pots full of
delicious food

I stayed in the Lower Garden District the first two nights; it was easy to walk everywhere and it was a really cute area with lots of smaller shops and restaurants. The last two nights I stayed at the India House which is one of the better hostels I have been at (in the past year, I have seen quite a few). There was a band staying there so they played a show on Monday night; Tuesday afternoon there was a crawfish boil. The food was amazing, we were all completely stuffed, and I actually learned how to eat a crawfish.

Empty heads lined up on the edge of the table

I was really surprised to see how many people were out on bikes. Despite not having a real traditional bike infrastructure, it seemed to be a very common way to get around. There were also a lot of people out running and exercising which, given the heat and the obesity statistics for New Orleans, surprised me. I went running in City Park a few times and loved that you can still see the tropical vegetation in the city.

Upon returning to DC it really hit me just how soulless this area is. Everything here is very comfortable, but the passion that is so obvious in places like Boston and New Orleans is noticeably absent here. This has inspired me to start thinking very specifically about what I want my life to look like.