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

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!
http://www.handocoffee.com/charitable-shopping.php

Ride Inside: Keep those Tires Spinning in Winter

While we all know how much fun cycling outside can be, we also know that with the reality of winter knocking at our doors, outdoor cycling is soon coming to an end for another year. There are many indoor cycling options available so that you can keep riding until spring!

Indoor Cycling Class/Spinning
Most local gyms have spinning classes which offer a fun & low-impact work-out.
Check out the schedule at your local club to see when they are taking place!
• Make sure to get there early so that you can adjust the bike to fit you.
• Many spin bikes have 2-sided pedals, so you can wear gym shoes or your cycling shoes.
• Even though spinning is a group class, you control the tension on your bike and can tailor it to your athletic ability.
• Spin classes are fun! The energy is contagious!

Indoor Cycling Trainers
Assuming you already have a bike, you may want to consider an indoor cycling trainer.
• Indoor cycling trainers are easy to use and take up little room. You just attach your back wheel and go!
• There are 2 types of trainers:
Rim Trainers offer resistance by touching the side of your rim, not tire.
Tire Trainers attach directly to your wheel and create resistance that way.
• There are many companies that make indoor bike trainers available at many bike shops, sporting good stores and online. Research ‘Cycling Trainers’ to find out what brands are out there.
• Try a cycling video to enhance your workout. Look online or at your local bike shops for videos.

Indoor Cycles & Stationary Bikes
There are many stationary bike options out there! Visit a fitness shop near you to try them out! Here are some things to consider before you go:
• Budget: similar to ‘outdoor’ bikes, you can spend very little or a lot depending on the bells and whistles you want.
• Features: make sure to decide what features you need like clipless pedals, built-in programs, onboard TV monitors etc.
• Test ride a variety of cycles at your local sporting goods store, before making your purchase.

Educate Yourself on the H1N1 Virus

In response to growing concerns surrounding the H1N1 flu virus, important information on how to protect yourself, and your family, from the virus has been posted to the MS Society website. Find out key H1N1 concerns, read through a series of questions and answers specific to people living with MS and their families, and learn techniques to protect yourself from exposure to the H1N1 virus.

We hope that you find this information useful and informative.

Take in a Raptors Game and Help Support the MS Society!

Attention Basketball fans… did you know that as a valued supporter of the MS Society of Canada you are entitled to discounted Toronto Raptors tickets? Purchase online using Ticketmaster and see savings of up to 20% per ticket. What’s better is that part of the ticket price is donated back to the MS Society!

Click here to purchase discounted tickets now! Special offer code is Multiple. This offer is available throughout the Raptors’ regular season, so take in a game and support the MS Society!

MS Society Employment Opportunities: Marketing and Promotions

The Ontario Fundraising Events Marketing Team is looking to fill two full-time positions:

1. Senior Coordinator, Marketing and Promotions, Fundraising Events
2. Supervisor, Marketing and Promotions, Fundraising Events

The Ontario Fundraising Events Department is a non-profit events sector leader, generating millions in fundraising revenue mostly through well-known participant-based fundraising programs such as the RONA MS Bike Tour, the MS Read-A-Thon and the MS Walk.

These are exciting positions. The Ontario Fundraising Events Marketing department provides a positive challenge for those able to work in a fast paced environment and quickly adapt to diverse situations. We meet the challenges of a competitive, evolving marketplace remaining true to our organizational values and culture. At the same time, our workplace is recognized as enjoyable, friendly and flexible; and provides many growth opportunities for those who excel.

If you have a marketing background, passion for the marketing/promotions field, are innovative, creative and inquisitive and have a true desire to make a tangible impact in peoples lives, this might be the career opportunity you have been looking for.

Click on the links above to view full position descriptions as well as application details and deadlines.