by Arlen Gray
appeared in FW February 2005

Let’s face it. We make resolutions far earlier than the beginning of any given year. For example, did you resolve last fall that you would continue riding your bicycle during the winter months? Have you instead hung your bicycle up for the winter? Remember the rider featured in the Atlanta-Journal Constitution? He found that commuting by bicycle left him energized and refreshed both when he rode to work and when he rode home from work - but - he planned to hang his bicycle up for the winter “because it gets dark.” Yes, and it gets cold. …And sometimes it rains….

To tell the truth, I am riding some, but not as much as I resolved to do last fall. You and I may be in pretty much the same boat. You know: the boat called “I really need to try to stay in shape.” So, what are we to do?

Resolve again. Take some small step. Don’t fall into the trap of thinking that if you cannot do the whole nine yards there’s no use in doing anything. Going to a gym does not work for me, but I have a set of free weights, and if I do only one set of reps of my program, it is better than not doing any at all. If going to the gym works for you, by all means, keep up your gym workouts. Consider biking to and from the gym too. Otherwise, start now for more comfortable cycling whenever you take that bike out for spin.

The summer issue of the Peachtree Musculoskeletal News (thoughtfully sent to me by several of my co-workers) recommends using stationary bicycles or wind trainers for anyone wishing to maintain or return to cycling fitness, but it also advocates taking at least one road ride a week. The News also points out that a 30-minute run or a 20-minute swim can give us roughly the same cardiovascular benefit as an hour out on the bike. Taking a half-hour walk also is beneficial because general body fitness is as important for cycling as bike-muscle-specific exercises.

Let’s review some of those bike- related toning exercises:

All exercises, such as squats, lunges, and abdominal crunches, that work the large muscle groups, help us. If you have a cat, she will probably wonder what got into you, but never mind. Just do it.

For your lunge, you may do it on the flat, or heap some telephone books if you do not have a low stool, and put first one foot forward, lean into it and back several times, then the other foot – or, if you have a nice long hallway, lunge forward, bring the other foot up, lunge with it, bring the other foot up and so on. Your hip, quad and hamstring muscles will benefit.

For your crunch, lie on the floor with your knees bent, feet flat on the floor. With your arms crossed over your chest, roll your back forward from the shoulders as far as you can lift from the floor. Hold. Relax. Don’t overdo it.