You are here

Velo Cape Breton eNewsletter


Vol 10, #12 - 7/02/13 -  Back With a Vengeance...  


In this Edition

-  Editorial

-  Rides Captain Corner

-  Heads Up!

-  Buddy Up!

-  Valentine's Day Cost Too Much!



"The person interested in success has to learn to view failure as a

healthy, inevitable part of the process of getting to the top."

  -- Dr. Joyce Brothers





Nor'easter... winter is to roar back in with a vengeance over the weekend.  Maritimers are bracing for a typical winter storm expected to hit Cape Breton Island Friday night and all day on Saturday. 


A Nor'easter is classified as a relatively strong coastal storm that requires three ingredients to form:  1.  cold clashing with warm air;  2.  a good source of moisture;  3.  a strong jet stream disturbance, an upper level disturbance to set everything in motion.  (dixit, Weather Network meteorologist Chris Scott)


Luckily, there was a few windows to get out on the bike so far this week, however, road conditions required extra caution.  For some riding these winter bikes with huge tires  they can ride almost everywhere. For more standard rigs, studded tires will help to keep the rubber down and discover another facet of cycling.  Check this video Doug Regular took in the winter wonderland and just posted on Youtube.  







by: Micheline,


Cyclists, if you already had your fix of indoor training for this winter and you cannot resist the call of the outdoors then consider getting a pair of snowshoes and poles.   Snowshoeing is a great form of crosstraining for the cyclist as it uses a lot of the same muscles and gives you a tremendous cardio load without the pounding of running.


The great thing about snowshoeing for us in the maritimes is that we can head out in the backyard, out in an open field, on a forest road, a park or a trail and get a great workout without spending a lot of time.  Snowshoeing using poles will get the upper body involved to make it a complete core training and cardio workout.  The depth of the snow will force a pedaling motion and in no time, you’ll feel the heat build up in your winter jacket.  


Snowshoeing, a sure way to break up the boredom of just spinning in the basement and gets you out in the fresh air.








Cyclists who don’t wear helmets are more likely to take risks than ones who do, claim the authors of a new study from Australia into bike riders who were admitted to hospital with a head injury after a collision with a motor vehicle. The country where the research took place is significant, given its compulsory cycle helmet laws.


More here.






source:  Hearth & Stroke Foundation


There’s nothing like a buddy to keep you physically fit.  A study by the Canadian Fitness and Lifestyle Research Institute showed that physical activity levels increase when done in pairs.  In fact, the study found that few things help Canadians pursue their physical activity goals more than having a partner or support team.  A workout buddy can not only provide accountability and support, but also encouragement and companionship.  For example, on the days you don’t feel like going for your 20-minute walk, knowing that your buddy will be there waiting for you will give you that extra incentive to show up.


But how to find that ideal partner?  First of all, don’t box yourself in.  He or she could be your spouse, best friend, co-worker or teenage daughter.  And you don’t have to stick with one buddy all week long – mix it up.  Perhaps your best friend can’t make it on Wednesdays, but your neighbour can.  And your buddy could also be virtual – someone you check in by phone or e-mail to let them know you’ve been sticking to your routine.


Here are some guidelines to making a partnership work:

Share the same schedule

Your ideal activity partner is someone who shares the same schedule as you. Choosing someone you see at your children’s weekly events or who has the same hours at the office is always a good way to go. Try to find time slots in your schedule that you can be active together.


When establishing a partnership, think long-term. Do schedules allow you to be partners year round? If not, consider establishing a support system. You may wish to create an activity schedule at the start of the week and have a phone call check in with your buddy. Find a buddy at work who you can talk to about your planned activity or find an email buddy who can offer you electronic support.


Set similar goals

If you and your buddy’s objectives are not in sync, you probably won’t be able to work together well. For example, if you want to get to the point that you walk 30 minutes a day, and your friend only wants to stroll after dinner, the partnership won’t likely continue.

But if both of you want to lose weight, for example, the two of you will be motivated to reach your goal together. Just make sure that the goal you set for your partnership is SMART: specific, measurable, attainable, realistic and timely.


Be open to trying something different For many people, exercise is a strict and unvarying routine limited to one or two activities. But you'd be surprised what you may enjoy if you give something else a try. If your partner offers to teach you how to shoot a basketball, even though you haven't played since elementary school, suspend your disbelief or your fear of humiliation rather than reflexively saying, "I'd rather be swimming."


Take turns being the leader Two strong personalities attempting to direct the same workout can lead to butting heads. Let one person plan how you'll spend your half-hour of weights or choose the mountain biking route; think of it as having your own personal trainer, and allow your own brain to shut off.


Try activities you can do at different paces If you both like to cycle, the faster person can sprint ahead, then circle back and ride with the slower one. Or, if you're at the gym, you can work out on adjoining machines and choose your own pace.


Take cues from your buddy Some people like to chat nonstop; others prefer companionable silence or even exercising together while listening to the same iPod playlist. Be aware of what your partner enjoys, compromise, and figure out what works for you both.


Be supportive People are more likely to keep up a physical activity routine if it's fun. "Fun" doesn't include being snapped at for not catching on to the downward dog position in yoga quickly enough or getting an eye-roll when you can't match your partner's walking pace. Be kind and encouraging.


ED:  This physical activity column was written by a certified personal trainer and fitness instructor and reviewed by Foundation experts.

Posted: April 1, 2009





A husband found himself in big trouble when he forgot Valentine’s Day.

His wife angrily told him, "Tomorrow there better be something for me in the driveway that goes from zero to 160 in five seconds flat."

The next morning, the wife found a small package in the driveway.

She opened it and found a brand new bathroom scale.

Visiting hours for the husband at the hospital are limited due to the extent of the injuries...



Theme by Danetsoft and Danang Probo Sayekti inspired by Maksimer