As Employees, Can You Go The Distance?

Collaborative, creative, team player.  Self-motivated, quick-learner, top communicator.  Do these terms describe you?  Well, they should because apparently they describe just about everyone based on the resumes I’ve seen.  For certain, these terms are not original.  While discussing your talents within a resume or interview, you need to convey you possess these attributes.  However, job seekers should keep in mind these are not enough.

There is one attribute I don’t hear much about from candidates that I think may be more important than the others: ENDURANCE.  As an avid cyclist, this word comes up often for me, especially around the discussion of long-distance rides and races. 

In the working world, what connotations come to mind?  If an employee has strong “endurance,” he or she typically:

• Do not shy away from tough assignments and gets them done on time
• Is politically savvy and can manage through controversy
• Can set action plans in place that are achievable (often times with limited resources)
• Leverages constructive criticism to make themselves better
• Sticks around for a while and looks to get promoted from within
• Does not get bored easily
• Takes few sick days

I’m sure the list goes on and on.  As employers look to bolster their teams, they want strong contributors.  All the common qualities mentioned at the top are important, but frankly, they are expectations of every candidate.

Endurance is something that is proven and displayed through solid examples.  The best examples relate how an employee rose above the rest to accomplish big things during tough times.  In my opinion, endurance is a differentiator.  It enables you to go the distance.

A Fast Way to Slow Down: Dehydration

During the dog days of summer, one of main reasons for losing the pace on a ride is dehydration (greater than 1% loss of body weight in fluid loss).  The obvious solution seems  pretty simple:  drink water.  However, there are a few key points the experts agree on that will help you drink the right amount of water (and sports drink).  During your cycling season be sure to consider these guidelines:

• Drink plenty of fluids while off the bike, especially the day before a long ride.
• It’s good to know your sweat rate per hour (weigh yourself before and after a ride, a pound lost is 16 fluid ounces). 
• Counter fluid loss with an similar fluid intake during the ride.  The sweat rate tells you how much, but generally, 4 to 8 oz every 10-15 minutes is required depending on temperature.  If it extremely warm consider drinking 20 oz of cold water two hours before and 8 to 16 oz 30 minutes before (nothing inside of 20 minutes).
• If you wait until you are thirsty to drink–you’re late in taking in fluids. Some riders set a timer on their sports watch to remind them every 10 minutes.
• Just drinking water during long rides is typically not enough.  Sports drinks have sodium, potassium, and electrolytes.  For very long rides on very hot days, I carry a CamelBak of water and two bottles of sports drink (one frozen).
• There is also a needed balance between sports drink and water.  You can drink too much water.  You can dilute the much needed electrolytes in your sports drink (watch out for hyponatremia in very long rides).  I like to alternate between the two until towards the end of the ride.  Then it’s sports drink to the end.  Again, this is for longer rides.  For shorter ones less than 2 hours, it is not as critical.  You can put a pinch of salt in your water or carry salt pills, too.
• You can drink more than you system can process (not comfortable to ride with a stomach full of water).  Remember your sweat rate.
• Keep drinking after the ride.  Water and sports drinks are best, of course.
• Picking a sports drink that works for you is important.  Taste and “after-effects” can have a lot to do with it.  Also be cautious of drinks with fructose.  A sugar high often comes with a crash.

How do you know if you’re not drinking enough during your rides? The tell-tale signs:

• urinating less during the rest of the day
• dark yellow urine
• headaches
• losing more than two pounds during the ride

Yes, it’s a little bit art and a bit science to find the right balance.  Experiment until you find a good balance.  How you feel at the end of the ride is the best indicator.

The Secret is Setting Goals

Whether learning to ride for the first time or elevating performance on a road bike, the secret to getting there is setting goals.

Fortunately, goals come in many forms.  You can set a goal to ride three days a week for a season or you can set a goal to achieve a certain average speed on a certain route.  You can even set a goal to pull your buddies for an entire ride.  No matter what the goal, there is a path to achieving it.

Unfortunately, like many good intentioned New Year’s Resolutions, goals can easily fall away.  If you want to achieve a goal in biking, you need to consider the following:

• Build an action plan to achieving the goal.  This might include taking out a calendar  and mapping out the mini-goals or objectives along the way.
• Tell everyone about the goal.  Several will ask you how you’re progressing.  Who likes telling their friends/family they gave up?
• Tie your goal to an event:
  • For some, riding is about weight loss.  Try setting a goal to be achieved around the time of a high school reunion or bathing suite season.
  • For others, riding is about speed or distance.  Try setting a goal to work up to an average speed/distance in time for one of your favorite annual, organized rides.  And beat that speed/distance during the ride!
  • Some cyclists are all about climbing hills.  Schedule a trip to Colorado (or the Alps) with your buddies.  You’ll train hard for that, or will suffer the consequences.
• Make sure your goal is realistic.  Talk to those who have achieved similar goals.  Burning yourself out (or over-training) in the process can easily lead to putting the bike in the corner of the garage for a long, long time.
• Prioritize and be flexible.  You might have to get up earlier or adjust your schedule to make time for training.  If the goal is truly important to you, maybe a little less TV time is a small sacrifice.
• Think about a reward for achieving the goal.  Is there something you’d like to do or receive if you hit the mark?  For some, achieving the goal is reward enough.

Many have good intentions about developing good habits around biking.  Start off on the right foot, and the likelihood of achieving the goal improves dramatically.  And keep in mind,  the goal should be exciting so you have fun getting closer and closer and then ACHIEVING your goal!  Which leads to one final point. 

Maintain a good attitude about the process.  There will be set-backs, but in most cases, this leads to a leap forward.  Thomas Jefferson once said, “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

Starting Down the Road?

If you’re thinking about road biking and need a friendly push, let me know.  I’d be happy to answers questions you might have.

You might be wondering:

• How much will it cost to start this new hobby?
• What will I need?
• Once I start, how do I maintain a good program for steady improvement
• Why should I get into biking?
• What resources are available?
• How does my current health play into getting started?

As an avid biking enthusiast, I can provide a lot of insights from being a part of the biking community for a while.  Feel free to follow me on Twitter and start up a conversation or send me an email!

The Bike Whisperer Strikes Again!

On the same day Lance Armstrong faced his toughest challenge to date in the 2009 Tour  De France, the Bike Whisperer had his own uphill climb.  Today I was challenged with a (almost) third-grader who did not want to learn to ride a bike.

Although adept at using his scooter, he had skipped right past the joy of riding his bike on only two wheels. Today’s lesson required more psychology than mechanics.  His was comfortable right away at balance, he just needed to relax.  He has seen a few crashes in the Tour and needed to know that’s another world compared to his street and bike.

Within an hour, Matthew was riding the whole block, turning, stopping, and starting!  He didn’t think he could do it.  But that’s before he met The Bike Whisperer.