Alexandersmap

    Category: Exercise

    • Turning Into

      Each summer brings with it something new. Perhaps its travel or a new hobby or a significant event that will forever be associated with this season in our lives. So what will mark the summer of 2024?

      This summer I’ve rediscovered the thrill of cycling. It’s not that my road bike wasn’t available to me before this summer, it’s that I walked past it saying “not today” for years. Now that I’ve been accumulating miles on the bike instead of dust, it’s changed my way of looking at this time in my life. I feel like a kid again when I’m riding, and then I profoundly feel my age again when I get up in the morning after a long ride. And that’s okay too, because it’s my body telling me that I did something more than sit on my ass in front of a computer screen all day.

      When we do things we’ve always told ourselves we shouldn’t do because of time or age or maybe what the neighbors will think, we’re putting ourselves in a smaller box. Like a potted planted, we become root-bound when we force ourselves to skate our lane, not trying new things or returning to old things with the enthusiasm of our youth. When we stick to the familiar life becomes quite routine, doesn’t it? We ought to be shattering our self-expectations of what is possible more often. There are no do-overs in this life.

      A couple of rides ago, I reached a point where I could either stay straight and cruise back home after a great ride or turn right and face a steep climb up an unforgiving hill. There would be no shame in sticking to the road I was on (I’d already done a long ride), but I knew the hill would mock me for avoiding it. So I turned right and began a lung-popping climb up the hill. The thing is, it was as hard as I expected it to be but nothing insurmountable. I simply climbed and enjoyed the reward of a more gradual descent down the other side.

      At some point this year the bike will be hanging back on the garage wall, dormant until I rediscover it again. We only have so many rides in our time so it’s essential to know the season we’re in and take full advantage of it. As this summer winds down, what will we celebrate turning into? There’s still time to shatter those expectations we have for ourselves.

    • That Beautiful Moment in Time

      “As soon as a milestone is passed, it’s significance fades, and the focus is shifted to some other marker further down the road. No matter what you do or how satisfying it is in that beautiful moment in time, immediately you want more. You have to, if you want to find out how good you can be.” — Glenn Pendlay

      Watching Olympic athletes perform at the highest levels is inspiring, but it also gives one pause when we consider our own personal best in any comparable activity. The Olympic rowers managed a stroke rate and speed over 2000 meters that I couldn’t imagine in my most fit days, let alone now. The Olympic cyclists just rode 173 kilometers in twice the average speed that I ride 35 kilometers. But comparison is the death of joy, as the saying goes. All that matters is that we are actively improving our own lot and appreciating the work that goes into being elite at any activity.

      Wanting more is natural when we seek to maximize our potential. We must always remember that we’re competing against ourselves, always. What do we wish to excel in? Do we have the physical and mental ability to thrive in that environment? And the most important question of all: What are we willing to sacrifice in our lives to achieve it?

      As Bill Perkins pointed out in his book Die With Zero, we are all given time, health and financial capital in our lifetime. We rarely have the optimal amount of all three at any given time. The key to a great life is to optimize the currency we have in any stage of life. When we’re young we have time and health but usually not much money. When we’re in the middle of our careers we don’t seem to have much time even as we begin to accumulate more money. And of course when we’re old we have time and hopefully enough money to enjoy the time but may not have the health and fitness we had when we were younger. We ought to consider those three currencies we’re all given in our lifetime when weighing when and what to focus on.

      So what are the milestones we’ve reached in our lives? What is the next milestone, given our base level of fitness, time and financial freedom to go after those goals? Don’t we wonder as we clear one milestone after another just how good can we be? If achieving each milestone offers us our unique beautiful moment in time, doesn’t the pursuit of personal excellence—arete—become every more compelling as we climb?

    • The Audacious Turn

      “There’s no glory in climbing a mountain if all you want to do is to get to the top. It’s experiencing the climb itself – in all its moments of revelation, heartbreak, and fatigue – that has to be the goal.” — Karyn Kusama

      This week has been filled with moments of revelation, heartbreak and fatigue. Sure, the Olympics has been jammed with such moments, but really, I’m talking about my own unique combination of work week, exercise regime and writing. Anything that represents the climb for us is bound to be full of highs and lows. The trick is to learn to accept it all and keep climbing.

      What makes life more interesting—the view at the top or the obstacles we navigate along the way? Perhaps a better way to ask that question is, which makes the better story? Life isn’t simply that Instagram post capturing the sunset, pretty as it may be, it’s the hike up to earn it and the careful descent down the rock scramble afterwards that we’ll talk about in the days that follow. The thing about climbing is that even while we’re constantly facing challenges, we grow more and more prepared to tackle such things. We grow more fit, more resilient, more determined to do just a little bit more tomorrow. And live to tell the tale.

      This summer has been a reacquaintance with cycling. There are rides I’ve done recently that I wouldn’t have done a month ago. I’ve noticed that the more I ride the less I go to the rail trails. Sure, we can ride them every day and avoid most climbs and vehicle traffic, but what have we experienced? The steep hills I opted out of climbing before are worth tackling now because I’m less intimidated by the climb and because flat gets boring. We do the work that we may climb, and so it follows that we must climb when we’ve done the work.

      That nagging voice is reminding me that there are other hills that I keep riding past in my life in favor of easier rides. There are chapters to write that haven’t been written, awaiting a bolder version of me. We can go an entire lifetime saying we’ll do the tough work tomorrow and never make the audacious turn up that hill. Then again, we can simply be bold today and see how it plays out. We are here to experience it all, aren’t we? So what perceived limitations will we test in our life today?

    • An Adult on a Bicycle

      “Every time I see an adult on a bicycle, I no longer despair for the future of the human race.”
      ― H.G. Wells

      It’s hard to believe I went years without riding a bicycle. I mean, I had two hanging in the garage just waiting for me all that time. When the time came I had to hose off the gathered dust, give both a tune up and generous helping of chain oil before tentatively rolling off on the first ride on each. The road bike needed a cleaning, the mountain bike needed a new chain, and here I am riding bicycles again. Why do we postpone the things we love in favor of responsibility and rigid structure to our days? We only have so many of them.

      Want to add a bit of joy to your life? Roll down a quiet road or trail on a bicycle, feel the breeze pick up as you gain speed and watch time slip away as you fly. Cycling is a worthy diversion from the tumultuous, divided time we find ourselves in. To do seemingly frivolous things is to choose joyfulness over tedium.

      The thing is, it’s not frivolous at all. I’m sore in new places from the miles I’ve ridden over the last few days. I forgot how many hills there are in this small town. But for every climb there’s an opportunity to roll down the other side. The mileage adds up quickly riding a bicycle, and the workouts are always interesting. Winter will be here soon enough, summer is the time to be outside doing things we won’t always be able to do. Time will catch us one day, so peddle like mad to stay ahead of it.

      What is the point of all this carrying on about riding a bicycle? Well, it’s about finding delight where we can in worthy pursuits outside the norm. Being a kid again in some small, rebellious way. Leave others to their treadmills and Pelotons and reps, we might choose to fly instead.

    • Raising the Average

      “If you have the aspiration of kicking ass when you’re 85, you can’t afford to be average when you’re 50.” — Peter Attia

      A while back I committed to doing a fundraiser to fund research grants for children’s cancer. I more than doubled the amount of miles I would do compared to last year, when I walked 100% of the miles. The logic was that by combining walking with higher return on time investment workouts like rowing and cycling I should be able to do much more than I did simply walking. But there was a secondary motivation for ramping up the mileage: habit reformation. I’d simply gotten out of the habit of doing some workouts I love to do but aren’t as easy as simply walking. But we’re in it for the long haul, aren’t we?

      We’re all going to decline both physically and mentally over time. I’ve seen too many people I know slide in one or both ways over the last few years, and it’s a reminder that time is coming for us too. If the goal is to live a vibrant, healthy life for as long as possible before we decline, like Attia’s ass-kicking 85 year-old, then we’d best build a strong foundation now, whatever age we’re currently at. A walk is better than sitting, but a diverse fitness routine is better still. Queue the fundraiser as catalyst for lifestyle change.

      Time is the enemy of all of us. If we’re going to be productive in ways other than exercise, we can’t afford the time to be working out constantly. At least that’s what that other voice keeps telling us when we’re deciding between working out or making coffee first thing in the morning. We can do it tomorrow is the biggest lie we tell ourselves. The reality is that we get more energy when we move more, which makes us feel more productive than we’d have been otherwise. It’s 8 AM and I’ve completed a 13 mile ride, a swim, showered and fed the pup and I’m about to click publish on this blog post. We nurture and increase possibility in doing more with the time we have.

      Now extend that lifestyle out to the end of our days. Imagine what else if possible if we simply use our available time in more productive and exhilarating ways. A bit of ass-kicking today can build a future well above the average.

    • Before the Noise

      Well, those drifters days are past me now
      I’ve got so much more to think about
      Deadlines and commitments
      What to leave in
      What to leave out
      — Bob Seger, Against the Wind

      Count me in as a proponent of productive mornings. I get far more done in the first three hours of the day than I do the rest of the day. We all have our time of peak energy and focus, and for me it’s between the moment I wake up and the moment the world throws its first curveball my way. Every day offers new twists and turns, and all we can truly count on is that short amount of time that is ours before the noise.

      Before is the trick, I think. Before everyone else’s agenda becomes ours. Before the distraction machine between our ears has robbed us of our focus and mental energy to do anything of consequence this day. Before is everything for the early bird.

      This post is out late because I prioritized a long mileage workout over writing. Normally I do it the other way around, but alas, the workouts don’t always survive intact after the noise. With deadlines and commitments, we’re always weighing what to leave in and what to leave out in our lives. A song like Against the Wind is more meaningful with a few miles on the soul than it was as a kid.

      Priorities change as we do. And we aren’t drifting at this point in our lives, are we? No, we’re living with purpose and trying to fit as much in as a day will give us. The lesson always seems to come back to starting early and not beating ourselves up for leaving a few things out.

    • Choices and Character

      “The content of your character is your choice. Day by day, what you choose, what you think and what you do is who you become.” ― Heraclitus

      “Good character is not formed in a week or a month. It is created little by little, day by day. Protracted and patient effort is needed to develop good character.” — Heraclitus

      A good day to double down on the Heraclitus quotes. It’s raining out, the planned heavy mileage morning washed aside in a wave of rain water and that extra mai tai last night. A setback is not a trend, but it can be the start of one if we let it go unchecked. The influence of friends and circumstance can sway us from our key objectives if we don’t stay focused on who we are meant to be.

      This is where that protracted and patient effort comes into play. What is our system for resetting ourselves on the task at hand? Systems are our big picture, identity-based habits are the daily reckoning. We are what we repeatedly do, nothing more and nothing less. If those systems and habits are negative, we’ll repeat the same mistakes over and over, if they’re positive and productive, we’ll quickly right the ship and get back on course.

      The best way I’ve found to stay on course for the long haul is to ask myself every morning, who is the character I wish to become? Which leads to the secondary question, what do I need to do today to lead me there? And then it’s simply doing it. Diversions off the path happen to all of us in our long march to what’s next, that doesn’t make it who we are or will become so long as we steer our choices back to character.

    • The Immediate Concern

      “A bad goal makes you say, ‘I want to do that some day.’ A great goal makes you take action immediately.” ― Derek Sivers

      I type this a little sore. All over sore, the kind that makes you move a little slower and assess your choices in life. Still, it’s a good sore of layered exercise expressing change in the body. We all ought to embrace such positive change in our lives. At least that’s what I’m telling myself, knowing I have work to do today to keep that momentum going in the right direction. And so I appreciate what Sivers is talking about when he assesses a good goal.

      The immediate concern is sustaining positive momentum towards the goal of completing a lot of mileage in a relatively short amount of time. To average 6.5 miles a day is a reckless goal at this stage of my professional life, but calculated to force me to row more often. I’m already feeling the effects of this, and I’m energized by the goal despite the fatigue it brings to me. We are made to move, not just sit staring at a variety of screens all day.

      When the summer is over, I’ll have kept my commitment to myself by keeping the goal alive to completion. Plenty of other things will keep me busy in that timeframe, but some things will be sacrificed for the greater good of finishing the goal. Life is full of tradeoffs, isn’t it? Why trade a good fitness level for comfortable distraction?

      At this very moment there’s a creeping urgency to stop writing about it and get back to stacking miles on top of what’s already been done. What doesn’t get done in July will have to be done in August, and frankly, I’ve got enough on my plate already in August. Great goals make you question your sanity while you’re making them come true. And yet, it makes you feel more alive than a less worthy goal ever would. It’s literally putting bold words into action. What’s more transformative than that?

    • Energy and Time

      “Energy, Not Time, Is Our Most Precious Resource.” — Jim Loehr, The Power of Full Engagement

      We often say we don’t have the time to do something we know is important, when in reality we have the time but nowhere near enough mental energy to take the initiative. Sure, time is limited, but how often do we find ourselves watching television or mindlessly scrolling social media videos instead of getting up and getting to it? More than we’d like to admit.

      Lately I’ve surprised myself with productivity gains. It’s not that I hadn’t been there before, it’s that I’ve been too unfocused on some essential habits and my effectiveness slipped away. Put more focus on energy management and suddenly I feel like a better version of myself.

      There’s no secret to energy: when we fill the tank we have more to burn. But the tank needs to be filled with the good stuff, like exercise, nutritious foods, hydration, proper rest and a positive and encouraging circle of influence around us. When we align these restorative forces behind us we can be propelled into higher performance.

      The question is always, what do we want to get out of life? We ought to follow that up with two more questions: what kind of energy will I need to burn to get there and do I have the right support system built to supply it? When we align all of these forces behind us, we might be surprised at how much energy we have, and how much more we can do with time.

    • The Route of the Routine

      “Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.” — Pablo Picasso

      To have a plan is to have a route. A route transformed into a daily routine is what carries us from who we have been to who we aspire to become. Who we are today represents a single step on the journey, but it’s often what we fixate on the most. So it is that we get frustrated with performance standards on any given task, workout or event we’re in the middle of at the moment. We measure ourselves against there, when we are still here. Never a fair comparison.

      It’s good to focus on small wins while gently pushing to a higher standard. Yesterday was a good day of work but not a good day of working out. Today offers an opportunity to turn that around. Seeing the forest for the trees, it’s may become clear that the routine is the same, even when the steps along the route change. Just keep following that desired compass heading.

      As Picasso pointed out, the trick is to vigorously act on our goals. Otherwise they’re nothing but dreams. Daydreamers don’t get very far, do they? Once we know the route, we must get to it already.