Happy holidays and a Happy New Year to everyone! I’m taking some time to hang with family but don’t worry, FitFabCities will be back after the holidays with printable workouts, regular postings and lots so new surprises including some great giveaways for the new year!
Wishing everyone a wonderful New Year!
-Caitlin
Winter means darker, wetter and colder conditions to cycle in, and this environment can cause havoc when it comes to keeping your bike in tip top condition. There are a few steps you can take to prevent Mother Nature’s wintery ways from affecting your bike, so read on to find out how:
Probably one of the most common ailments of cycling in winter is getting your drivetrain clogged up with road sludge; especially if the road has been salted. If you’re looking for a sturdy drivetrain take a look at the Shimano derailleur range from Evans Cycles. Make sure you lubricate your bike chain generously, as well as the brake pivots, any adjustment screws and the gear mechanisms. Allow this to dry and then afterwards, wipe the lubricated area completely clean. This is very important as rain water can wash away the lubricant making your bike more susceptible to rust.
Road sludge can consist of grit and water amongst other things, which can ruin your rim sidewalls and brake pads. It can be tempting to hose down your bike to clean off all the excess dirt, but the overspray from this can wind up in bearings and cables which you definitely don’t want. You’ll need to be patient, but wait until the dirt has dried, and then brush it off with a small brush.
It might sound like a bit of an effort, but if you want your bike to last the winter then it’s worth doing. Cleaning your bike can also alert you to any potential issues such as worn brake pads, loose spokes or damaged tyres – and surely it’s better noticing these problems when you’re at home so you can do something about it, rather than being miles away on a cold winter’s evening.
Winter is also a time to think about changing your tyres. If you usually ride with thin tyres (23mm or less) then it might be worth opting for a slightly wider tyre – about 25mm or above. This will give you much better grip on the roads when they get icy. If the weather is particularly miserable then it might be time to think about studded tyres; they will keep you upright in harsh conditions that are especially icy. Give Bontrager tyres a try. They’re considered one of the best in the biz when it comes to wheels.
Just as your cycling gear steps up during the winter months (gloves, an under helmet hat etc), your bike needs this level of extra protection. By regular maintenance, you can ensure your bike has a greater chance of surviving winter conditions.
As 2013 steadily approaches, you’ve probably started to think about New Year’s resolutions. Maybe you’d like to get healthy or fancy finding a new hobby. However, what we’re interested in are those goals that are a little more demanding for the upcoming year; those which require extreme determination as well as physical strength in order to accomplish them. Considered running a half marathon or looking into personal trainer jobs? Well how about taking it to the next level? We’re going to check out the world’s toughest challenges and see what it is that really tests people to their limits. Think you could hack it? Then read on…
Tough Mudder
To succeed at Tough Mudder, there are no two ways about it, you NEED to be hardcore. Designed by the Special Forces, this 12 mile obstacle course tests every aspect of your being, from your stamina and endurance, to your strength and determination. In other words, it isn’t easy. The aim of the game is to ‘overcome all fears’ and if you ‘whine like a kid’ then you aren’t a true tough mudder! But don’t worry, that’s not to say that you won’t enjoy completing the course; far from it! Tough Mudder is the perfect opportunity, to not only challenge yourself, but to also meet lots of lovely people. Interested? Then give it a go!
Similar to Tough Mudder, the Ironman Triathlon also needs you to be extremely resilient and strong minded. Consisting of a series of long distance races, this activity sees competitors swimming 3.8 kilometres, cycling 180 kilometres and running 42 kilometres, all without a break; I’m sure you’ll agree this is no walk in the park! Held in Hawaii, the triathlon has continued to follow the same format since its creation in 1978, and is renowned for its difficult race conditions and exhausting length. However, if you’re keen to see how far you can push yourself, or an eager triathlete already, then this may be something worth looking into.
This Marathon is very demanding; however the scenic elements to it do tend to compensate for this. Based in Northern India, the Great Tibetan Marathon is often viewed as a spiritual venture as opposed to a purely physical one, taking you to an altitude of 3,500 metres high, with the Himalayan Mountains as a stunning backdrop. Participants tend to come from of a variety of different backgrounds, all embracing the Buddhist traditions that come with this unique challenge. So if you’d fancy running 26 miles but not in your usual settings, then definitely consider the Great Tibetan Marathon.
If you’ve been looking to buy swimwear online for a last minute get away but are worried that you’ve not been putting all too much effort in at the gym – don’t panic! With these quick and easy steps, you’ll have leaner, stronger and more enviable pins, so let’s get down to business.
Ball Squatting
This exercise is great for taming those unruly thighs…
You’ll need: an exercise ball and a wall of some description. Position the ball between the wall and your lower back, standing with your feet a shoulder-width apart. Once you’re standing firm in position, bend your knees so they are at 90 degrees to your calves making sure that your shoulders are level with your hips. Stay in this position for five seconds, before coming back up to the starting position. Do three sets of twelve reps – you’re sure to notice the burn!
The Skip Lunge
This do-at-home mini workout will push your glutes, calves and quads.
Make sure you’ve got lots of open space around you for this – including a high ceiling (especially if you’re tall!). Begin on your left and skip as high as possible, lifting your right knee to your hip whilst at the same time, lift your right arm up overhead. At the same time, keep your right leg straight. Land and repeat this movement with your opposite arm and leg. Five alternations count as one rep: do ten sets of five reps and see how you get on with that. Top tip: once you’ve done this a few times, take hold of two small dumbbell weights (2kg is enough) and use these to help make the exercise harder.
Squat Jump
This exercise will work your glutes, hamstrings, quads and calves.
Stand with your feet a shoulder width apart and squat down until your knees are at a 90 degree angle (you should be good at this after the ball squatting exercise..!). Hang your arms straight down your by your sides. In one swift motion, swing your arms up and over your head, jumping up as high as you can. When you come back to land, freeze back into your squat position. Do three lots of ten.
You’ll soon be prancing about with your newly toned pins, trust us!
(image credits: dailycandy, barre3, trxtraining, wellandgoodnyc, surfSET)
