With all cooler or warmer days ahead, how do we keep motivated and inspired to cycle during the changing seasons?
Here are a few ways to set your mindset during the change of seasons and to keep you motivated:
Set goals: Start with a small goal but make it fun. Find a local ride or any active event. Be accountable by setting goals on Strava or any other sports app.
Make it a priority: It can be a little challenging if you have a busy schedule. It is best to find a doable solution. Remember it takes twenty-one days to start a new habit. Your favorite late-night show or rather go to bed early to feel refreshed.
Plan a regular workout time: Find your best time, either early in the morning or after work. Most committed athletes train the same time every day.
Don’t let the weather stop you: Never let the weather be a barrier to your training schedule. Do not miss cycling day.
Don’t waste time. Make your rides count. If you are out of the door, then get a good ride in. Get going with a plan and do it!
Surround yourself with active people. It is very important to have friends that have the same outlook on life. You can also find and join an active group on many of the social networking sites like Strava.
Keep it simple. Do not complicate things. No need to worry about ideal gear. Just start riding some trails, and you’ll figure out the rest later.
Use social media. Many likes to use social media such as Instagram, Twitter, or more fitness specific ones. Telling your followers about your workouts makes you feel accountable You may inspire someone.
Reward yourself: NEW KIT DAY! After training for many hours, you deserve a little something. Even loading new music into the iPhone can spark your workouts.
GETTING MYSELF A E-BIKE IS THE BEST THING I HAVE DONE!
At the age of six years old she developed rheumatic fever, which damaged her heart valves. Now age 54, she considers herself lucky to have no heart attacks nor any heart valve replacements. Only prescribed Penicillin for about 6 months.
“being a very active person, my heart rate would reach 145bpm and it would feel like I cannot get enough oxygen.”
Debbie is currently living in Swaziland and recently made the best decision of her life. 3 Kids later and still motivated to be active and to keep up with her friends on the bike.
She decided to buy herself a Silverback S-Electro TRAIL bike. Her friends would be very concerned that she would get a heart attack any time soon because she always wanted too and believes she can keep up with her riding crew. Most of all she didn’t want to give up doing what she loves.
Being very involved in running and swimming she had to take a step back and care for her health. It is vital that she keeps her heart rate below dangerous levels, with no risk of a heart attack. “it is the best thing I have ever done, I love my bike,” says Mrs. Adams.
The S-Electro TRAIL bike is like a match made in heaven for Debbie, “ It charges really quickly to 80% and helps me venture where ever I want to go.”
“Fortunately, my job requires me to be outdoors and be active,” she adds. Eating healthy and keeping fit would be the top two requirements for the start of a better life.
Rheumatic heart disease facts
The global burden of disease caused by rheumatic fever and RHD currently falls disproportionately on children and young adults. Especially those living in low-income countries, accounting for 233,000 deaths annually.
At least 15.6 million people are estimated to be currently affected by RHD. A a significant number of them requiring repeated hospitalization and, unaffordable, heart surgery in the next five to 20 years.
The worst affected areas are sub-Saharan Africa, south-central Asia, the Pacific and indigenous populations of Australia and New Zealand.
Up to 1 percent of all schoolchildren in Africa, Asia, the Eastern Mediterranean region, show signs of the disease.
Globally, up to 80 million people suffer from RHD. Up to 460,000 people die from RHD each year, with nearly 300,000 new cases detected every year. However, cases of rheumatic fever go greatly underreported
LOOKING FOR A LITTLE MOTIVATION? WHATEVER HEALTHY CHANGE YOU WANT TO MAKE, IT’S NOT TOO LATE TO SEE THE BENEFITS
We celebrate every inspirational woman who picks up a bike and rides for the sheer joy it brings them.
Kristina Koscová, born in 1970 in Slovakia has always been active but was not very fond of riding a bike when she was little. Forty years later she blasted her way through the UCI MTB Master’s Championships, XCO in Stattegg, Austria, taking home 1st place in the Women’s Master category.
The women’s cycling industry is booming. More and more ladies are getting up and getting out on two wheels. We celebrate every woman who picks up a bike and rides for the sheer joy it brings them. There are a few inspirational women who stand out in the crowd, those women who inspire us to ride, take on challenges and even pursue a new career.
Kristina has a wealth of cycling experience in mountain biking and road cycling. As a child, she was afraid of riding a bicycle because she kept falling off. Racing locally for more than 7 years, Kristina has gone on to undertake some serious ultra-endurance races.
You have always lived a healthy lifestyle and were very active from a young age, what do you currently do to keep fit?
“I enjoy being out in nature along the mountainside or countryside walking. I was raised in Slovakia and use to walk my dog all the time. My Spanish Galago was my best training partner off the bike.
As a child, you did not like biking and kept falling off. How did that change?
“I was afraid to ride a bike, I preferred hiking in the mountains. In my teen years, I started to bike with my friends, use the bike as a form of transportation and my friends were the reason I started to enter mountain bike races.”
“In my twenties and thirties, I hung out a lot with my friends and staying up all night partying. I did not smoke nor drink.”
Describe your typical breakfast.
“Boiled egg, one slice of whole-grain bread with real butter and ham, small banana and a cup of coffee.”
Off the bike adventures.
How do you keep a healthy lifestyle right now?
“Being busy and active is important. I do many activities like riding on and off-road, hiking on my off days, I also swim once a week and go to the gym twice a week to work on other body parts. In the off-season, I mainly go hiking and I love to go alpine skiing.
Healthwise, what have you learned in your 7-8 years of entering local races?
“I have learned, that I could eat just about anything. I believe it is important to eat your favorite food at the right time. 4-5 smaller portions a day. I have eggs, fruit, ham and grains for breakfast. Fish or poultry with grilled vegetables for lunch and a fresh salad with cheese or salmon for dinner. I also aim not to go with out food for more than 3 hours. Soo snacks like yogurt with oats or a smoothie and a protein bar works for me.”
European XCO Masters Championships, Stattegg, Austria.
You are in your forties, what is your secret to living healthy?
“Regular activity is a key to a healthy life. Even short activity on a regular basis is much better than no activity at all! The consistency of being active all year round is the way to healthy and happy living.”
What is your favorite cheat meal?
“That is a hard question. Chocolate and ice-cream make me weak. I try to stick with dark chocolate instead of a sweet milk one. I like pancakes, but I stick with protein pancakes with peanut butter. Have a cheat day but do not overdo it.”
For women who struggle to be very active or eat healthy, what is your advice?
“Do not buy expensive fitness equipment for your home. Find a partner with the same goal and move out of your comfort zone, eat smaller portions and before every meal drink a glass of water.”
The bike industry is traditionally a very male dominated workforce. Do you think it is changing and why?
“I have been working in bicycle business for more than 20 years. From a shop assistant to a product manager. For woman to be successful, she must prove her knowledge is higher than average technician. More and more women own bike businesses and more young women are studying design of bicycles. In fact, women can be a better manager & they tend to communicate and multitask better.”
Quality time with her dogs.
Do you think more could be done to encourage women into the industry?
“Certainly. I see an opportunity in having more women bike riders or former racers helping to design and develop bicycle technical products, accessories and apparel for women. Women could be more successful in introducing bike riding to other girls as a healthy lifestyle and an escape from crowded streets and rushed working days.”
THE LAST 3 YEARS HAS BEEN A VERY HARD ROAD, NOT ONLY CONTENDING WITH HAVING TO PUT A LEG ON EVERY DAY, BUT ALSO DEALING WITH NON-HODGKIN’S AND THE AFTER EFFECTS OF TREATMENT. TAKING TIME FOR YOURSELF AND DOING THINGS THAT MAKE YOU HAPPY IS IMPORTANT.
Former postman Glenn Johnstone is unstoppable when he puts his mind to something.
The mountain biking amputee, 50, from Stanley, County Durham was blessed with a prosthetic leg from a former professional Skier in the USA.
Whilst he was doing deliveries as a postman he noticed he had developed a limp. He did not give it much thought up until an elderly lady pointed it out.
He was 27 years old when he was diagnosed with a giant cell tumor in his right leg. Glenn Johnstone then had his right leg removed above the knee in 1995. From 12 surgeries, dealing with many infections. After 10 years of suffering, he is now permanently working as a Rehabilitation Assistant on a Hyper Acute Stroke Unit.
This took him a long time to be positive and determined to get back on the saddle. As a keen cyclist, he started a Facebook group to show his progress and encourage other people around the world.
TIMING IS EVERYTHING
After doing his reseach, Glenn was sponsored by Brian Barlett, president of Leftside Industries. The false knee has a tendon that allowed him to take part in sports like mountain biking.
In 2016 Silverback Bikes sponsored him a Synergy, which he loves.
“I love the color, the frame, it’s a beautiful bike to ride and so comfortable,” says Glenn.
He has gone through very dark days of being indoors which is hard for him to explain. “It feels as if there was no day or days as such, just a long endless period of pain and loss of visits to the hospital,” said Glenn.
Glen has good days and bad days. Sometimes, we all need to take stock and just reflect on our situation says Johnstone. “the last 3 years has been a very hard road, not only contending with having to put a leg on every day but also dealing with Non-Hodgkin’s and the after-effects of treatment. Taking time for yourself and doing things that make you happy is important,” said Glen.
He has taken part in a few triathlons and will never stop loving his daily rides. “it’s a release, a way to getaway. Once I hit my local trails, there is nothing better than listening to my headphones and just being in my own world,” says Glenn.
It is all about having fun
On his Silverback Synergy, he likes to attempt some tricks like wheelies, stoppies, bunny hops and pretty much jumping or dropping off stuff.
During his life-changing journey, he has set himself three goals that he has achieved: re-learning how to ride, getting back to work and taking my first holiday overseas.
I HAVE A POSITIVE ENERGY AT WORK WHICH MAKES HAPPY
Since 2015 Anni decided to drop the four wheels and pick up the two wheels. Her Silverback Scoop helps her keep fit and be happy.
“I have positive energy at work which makes happy,” says Anni.
26-Year-Old, Anni Kassuk lives in the largest city in Finland. This seaside port city is too large to be a village and too small to be a metropolis. The capital, Helsinki, is a very culturally active place to visit and a good place to ride your bicycle.
Anni was convinced on FatBike Day in 2017 to get herself new wheels. Riding has always been a hobby of hers since she was a little girl. Helsinki has given her many compliments: “Nice bike”, “Look at that bike” & “is it hard to cycle with FatBike?” from bystanders.
She works 9,5km from home & wakes up every morning or a bit later in the day depending on her shift. With a cup of coffee and eats her breakfast like any other young professional. She does not follow any diet plans-she just hops on her bike and enjoys the fresh air.
Having a job that requires her to work shifts did not discourage her from cycling to work 5 days a week. Previously, she was living 1,5km from her work which was a breeze until they relocated her.
Her household owns three bicycles, a Silverback Scoop Single, Silverback Scoop Double, and another mountain bike. Having many routes to pick from all depends on what time she starts work.
On some mornings
Anni & her Scoop Single would take a short trip on the train to work and cycle home.
When she has time to spare, Anni would take a ride through the forest and mountain bike tracks just for fun, sometimes alternating routes by riding along the railway.
Her Silverback Scoop rides over asphalt and dirt roads for a few miles, “I haven’t had any official problems with my Silverback so I never needed to take it for a service,” says Anni.
Having a healthy hobby that gets you places was not a hard decision for Anni.
Every Thursday Anni and five other friends would meet up to cycle for fun and shred some tails, however, she would still use her FatBike to commute. Who said a FatBike is not good enough to get to work?
I LOVE MY FAT BIKE
Anni loves her bike and needed to customize her wheels to suit her personality, “I changed the Bulldozer tires to tubeless Jumbo Jims, I changed my rim strips to neon pink strips and changed the flat handlebar to 25mm riser bars,” said Anni.
Her decision for a FatBike also originated from her taking part in a FatBike tour where she had an E-Bike at the time. She was offered to try out a Silverback FatBike and once she started pedaling she knew immediately what she wanted.
At home, she displays her Silverback Scoop Single on a dresser in the living room. She takes good care of her bicycle & even steps in the shower with her Fatty after a muddy ride.
Before the FatBike
Anni used to ride her old mountain bike to work & used her Silverback Scoop for mountain biking only.
Anni’s experience is that her Silverback Scoop Single provides excellent traction on all terrains, this made the bicycle an excellent choice for the different weather conditions Helsinki has to offer.
Fortunately, her workplace has showers for her to take a quick splash before her shift starts.
Anni’s wish is to see the world encouraging commuting to work on bicycles and hopes that more girly components would be made for bikes in the future.
Having a hearing disability and being an active cyclist sounds dangerous, right? Not for Johan Reyneke.
Reyneke, 35 years-old, and raised in South Africa, has had a total of 10 bicycles in his lifetime and has had the opportunity to travel to numerous places around the world.
Johan was about 3 years old when he started finding pleasure in the two-wheel machine. I am the only deaf family member. It is tricky but a great challenge for him, so he continued to cycle & it never stopped him from reaching his accomplishments.
Reyneke has been wearing a hearing aid for the majority of his lifetime, a silent world is something that he is quite familiar with, “I can hear nothing and when I do hear – I can hear some sounds and someone calling my name,” he explains.
His wife and 1-year-old daughter are both hearing-impaired. The Reyneke family reside in a community with over 1000 deaf people which makes life a lot easier for the entire family when it comes to communicating and socializing with other people, “we as deaf people don’t really go to dark places because we need light to see to communicate,” says Reyneke.
People tend to think cycling is very risky for deaf people. Naturally, observations skills improve with time, particularly with lip reading, facial expressions and being aware of his surroundings. “My eye-sight is very visual and sharp,” says Johan. The only time he feels unsafe is when he does not have his mobile phone on him or when he is cycling alone.
His biggest obstacle is to maintain a safe position on the road. Imagine the shock one gets when a vehicle appears right next to you, without hearing it before it does. It is easy to start wobbling and an accident can occur.
Johan is a Senior Draughtman by profession but enjoys entering cycling races. After the big accident, Johan is still looking forward to doing more races, as the Cape Epic.
“I was racing in a road competition with a group and another cyclist hit his front wheel with his back wheel, I lost balanced and crashed very hard.”
Always inspired to do more.
His achievements inspired other deaf people to cycle too, “I won gold for MTB in World Deaf Cycling Championships in 2006 in the USA as well as top 5 in the Deaflympic Games in 2009, Taiwan.”
Not able to hear has taught Johan many more values than people that have all their senses.
“I am more self-disciplined and I motivate myself.”
Johan’s goal is to take part in the annual Cape-Epic on his newly owned Silverback 2017 Sido 1, “I love my Sido 1.” adds Johan.
Johan is a big bike fanatic and only change the teeth single drivetrain to 34T. He really wants a SESTA SBC with a Full carbon Frame as his next bicycle.
Cycling is not as dangerous for a deaf person, as people sometimes make it out to be, “what I lack in hearing, I make up for in other ways, Johan adds.”
“Believe, you can do it. When it is though- don’t just give up, the end result is that you enjoyed it,” he says inspiringly. Johan encourages other deaf cyclists to never look back when cycling in a group or in a single track. He hopes to prove that deafness is no barrier to live and should not prevent people from embracing their passion.
Go out, and never back down. Let his story inspire you as Silverback is #InspiredByYou!