Friday, December 18, 2009

Set S.M.A.R.T. Training Goals

When it comes to training, goal setting can be a pretty tricky thing, especially for a newer cyclist. A few things to remember and help you set some goals are to keep them “S.M.A.R.T.”, meaning: Specific, Measurable, Attainable, Realistic, and have Timelines in which you want to accomplish them.

For instance, if you’re new to the world of cycling, it may not be realistic to ride 100 km in 4 weeks time. Instead, since cycling is an ‘endurance based’ activity and it takes time to establish your endurance base, your initial goal should be to ride your bike more. However, that in itself is not a specific enough training goal. Instead your goal may look like this:

‘I am going to increase my endurance base, by riding Monday, Wednesday and Saturday for one hour every week and increase it to 4 days per week in 4 weeks time.’

So what if you wanted to ride in the RONA MS Bike Tour next summer? Although it is a specific event, it doesn’t explain how you’re going to get there, so what’s next?

You have to measure your training like the example above to build your fitness to complete a ride that is anywhere from 50-175 km long.

Is it attainable? Absolutely, as long as you follow a consistent training plan and stick to it, which also makes the goal realistic.

Finally, you have to attach timelines to your training. Consider when the event is and how much time you have to train. Your Goal may look something like this:

“I am going to ride 3-4 days per week for 1-1.5 hours to build my endurance fitness for the MS Bike Tour next summer.”

There are a number of elements to consider when setting goals, just make sure to ask yourself if they are “S.M.A.R.T.” and you’ll be on your way. One last thing is to keep them positive and flexible. Your goals must keep you focused and motivated on what you want to happen and are meant to help you build on and enjoy the activity you are doing.

Tips for Fundraising in your Community

·Hold a special event in your home: i.e., host a fiftieth birthday party in support of MS. In lieu of gifts ask for donations.

·Local Business affinity programs: Many restaurants have programs that will let you run a special night or weekend there. A portion (often 15-20%) of a meal’s value from customers brought in by you will go to your charity.

·Hold a street party: Begin with street-wide garage sale and a dinner follows. Every family donates a food item for the pot-luck dinner then they pay a fee ($15.00 per person) to participate. Also do raffles in conjunction with it.

·Get a local pub or restaurant to sponsor an event: Pick a place where you are a regular and get the owner to sponsor a night with raffles etc with proceeds going to help end MS.

·Sell keys to a cure at a local business or your work

Monday, December 7, 2009

Enjoy gourmet Vietnamese coffee and help end MS!

Now you can taste the unique flavors and aromas of world-famous, gourmet Vietnamese coffee here in Canada! Vietnamese coffees represent a tradition of careful estate farming, deep roasting (but not burnt), and sophisticated blending of heirloom coffee varietals. H & O Coffee is proud to be an authorized shopping source of Trung Nguyen coffee. Order today and 50% of the proceeds will be donated to the MS Society of Canada. Makes for a great holiday gift!
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