I have found that the key to becoming a successful bike commuter is to have the right mindset; Instead of getting annoyed about the constant head-wind or bad weather, I try to turn all situation into sometning positive.
I take a train and bike to get to work every day. My daily bike commute is 2x5km (~6.5 miles). It doesn’t sound like a lot but during a year this adds up to about 2.500km (1.550 miles) and suddenly we’re talking serious exercise.
Here’s an infographic I made with 8 mindset approaches you can use to become a successful bike commuter. At least they work for me.
8 mindset approaches to become a successful bike commuter.
The Russians have done something pretty cool. If you do 30 squats you get a free subway ticket.
This special ticket machine have been installed to promote the upcoming winter Olympics in Sochi, starting this February.
The machine which is installed at the Vystavochnaya station in Moscow, counts down from 30 to zero and tracks that your squats are done to satisfaction. This will save you 30 Rubles (about USD$0.91)
“We wanted to show that the Olympic Games is not just an international competition that people watch on TV, but that it is also about getting everyone involved in a sporting lifestyle,” Alexander Zhukov, president of the Russian Olympic Committee, was quoted by state-run news wire RIA-Novosti as saying.
Source The Wall Street Journal
The one legged squat is an extremely effective leg and balance exercise which challenges your entire body.
If you find yourself waiting close to a set of stairs you are in a good position to do some one legged squats, or pistol squats are they are also called. Pistol squats can also be done on a flat surface but it’s easier if you do them on stairs, plus it’s good to have a bannister at hand to help with the balance.
One legged squats, or pistol squats, are great to do on stairs.
The supporting foot should be placed flat on the ground and remain so during the entire movement. Your upper body should be leaned forward and your arms extended to help keep your balance. Slowly squat down and at the same time keep your leg extended straight, then push yourself up again. Keep your abs tensed during the exercise. Don’t rush! You can either do several reps on one side and then switch, or switch leg in between each rep.
Once you get stronger you can also do one legged squats on a flat surface, but keep in mind that this puts more stress on your knees.