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VCB eNews, Vol 13, #22 - Behaviour - Approach - Mastery





Volume 13, #22  -  Behaviour - Approach - Mastery




Editorial: Behaviour - Approach - Mastery

Getting the Most out of Your Bicycle

Bike Clinics and Basic Repairs at the Farmers Market

Notice to VCB Members

Loose Chain Links

About That Funny



“It’s not that we have less willpower than we used to, but rather that modern life immerses us daily in a set of temptations far more evolved than we are.” 

~ Daniel Akst, author of We Have Met the Enemy: Self-Control in an Age of Excess,





Spring is just around the corner.  How are you doing so far with your New Year’s resolutions?  Good?  Fair?  Bad?  Don’t make any…  


Depending on where you get your numbers, somewhere between 81% and 92% of New Years Resolutions fail.  That is at least 8 times out of 10, you are more likely to fall back into your old habits and patterns than you are to stick with a new behavior.


Why so many failures?  The answer is simple:  wrong strategy.


According to Dr. John Berardi’s last enewsletter The 3 absolute worst health and fitness goals you must avoid, there is a solution.


How about a clear recipe for turning ‘bad’ fitness goals into ‘good’ ones?  


First question: What exactly are your fitness goals?  This is an easy question to answer, right? But have you defined and set the right kind of goals?  Proper goal setting is a plan to getting things done.  Mastering the skill of goals setting is powerful.


There are three important ways to instantly transform “bad” fitness goals into “good” ones.


Step 1:  Turn “outcome goals” into “behavior goals”.  For example turn “commute to work by bike”  into “ride to work in the fresh morning air three times a week”.  Behavior goals are usually more effective because they give you something to do (and track) each day


Step 2:  Turn “avoid goals” into “approach goals”.  “Avoid goals” are psychologically counterproductive.  “Approach goals” pull you toward something desirable.

For example, turn “stop getting mad at traffic” into “leave home early, make a detour to pick up a co-worker on my ride to work”.  Desirable points: increased distance, feeling great to support/coach a friend getting into the sport.


Step 3:  Turn “performance goals” into “mastery goals”.  Performance goals are a lot like outcome goals - Step 1.  Performance goals are often limited by factors outside your control, i.e. headwinds, cold temperatures, etc.   Performance goals can be fun for a while but it’s incredibly demotivating if they don’t work out - feeling of failure.


Mastery is different.  It emphasizes the process of getting a little bit better each day at a particular skill; it focuses on the joy of learning; it is gratifying because no matter what your rank is or what the judges think, you can still feel good about your own personal progression.  52-wk Bike ChallengeSummerFit Challenge.


Turn performance “riding at an average speed of +30kmh on a specific course” into mastery “work on pedaling efficiently and smoothly, making the best of my gears to keep a steady cadence of 80 to 90”.


What to do next? 


Answer in this article.







by:  Chris Milburn,


The presentation Chris gave at the MacConnell Library in Sydney on Thursday (Mar. 3rd) has been recorded by my computer set up at the back of the room.  Not the Hollywood quality.  Nevertheless, the movie turned into a huge 1.7 GB file which is way too big to be inserted as is on the VCB website or You Tube.  Consequently the presentation has been divided into two smaller sections.  The image of the video is not super but the size can be increased with the "View" command in Mac.  I don't know how to do it with a PC.  The audio is acceptable.  


The first section deals with:  the reasons you should bike (more) in 2016; and,  the effects of a healthy lifestyle “squaring off” the geriatric curve.




The next section: making you bike comfy and avoiding injury will appear in next week’s  of VCB eNews. 






Do you want to get in great shape this summer?  Join the active transportation movement to always get the best parking spot?  But FIRST, dust off your bike and get it ready!


Starting on Saturday, April 9th come to the first of three annual Velo Cape Breton spring bike clinics and basic repairs - other sessions will be held on May 7th and May 14th.   This popular yearly event takes place at the Cape Breton Farmer's Market on Keltic Drive from 8:30AM-1PM.


Bring in your bike for a spring inspection by our able mechanics who can also do minor repairs, tune-ups, minor lubrication and cleaning.  You might learn useful tips on bicycle maintenance that can save you tons of money in the long term.  They can also advise on more major mechanical issues if any and answer your questions.


There you can join Velo Cape Breton and get information about the Association,  upcoming events, Women-on-Wheels group, tours, Ride Right program and, the Lobster Roll Ride in June.


An assortment of Louis Garneau bicycle clothing at Velo Cape Breton and Women-on-Wheels colours will be available to VCB members at cost.


Coffee, breaky and all kinds of goodies to buy on site.


Hope to see you there!


NOTE:  Join the Relaxed guided ride starting from the Farmers Market at 10:30am 








The block VCB Members Corner on the website has been updated with the current Membership List,  Minutes of Monthly meetings amongst other info.  This block is private to VCB Membership.  You need to log-in to access this block.  


Join VCB for 2016 here to obtain your log-in information and other perks. 









The Cycle Revolution exhibition has been put together by the Design Museum to celebrate the diversity of contemporary cycling in Britain.


The exhibition sets out to examine the current cycling revolution by looking at four distinct subcultures – High Performer speed-freaks, Thrill Seekers who take on all terrains, Urban Riders who commute around cities, and Cargo Bikers who work on their two wheels. 


The exhibition also looks at independent bike-builders, future cycles, and how cities are becoming more cycle-friendly.

If you happen to be in London, don’t miss it.  Thanks to the internet, we have a good glimpse of the exhibition, plus a set of 90 pictures to view.







Bert feared his wife Peg wasn't hearing as well as she used to and he thought she might need a hearing aid.


Not quite sure how to approach her, he called the family Doctor to discuss the problem.


The Doctor told him there is a simple informal test the husband could perform to give the Doctor a better idea about her hearing loss.


'Here's what you do,' said the Doctor, 'stand about 40 feet away from her, and in a normal conversational speaking tone see if she hears you. If not, go to 30 feet, then 20 feet, and so on until you get a response.'


That evening, the wife is in the kitchen cooking dinner, and he was In the den.  He says to himself, 'I'm about 40 feet away, let's see what happens.'  Then in a normal tone he asks, 'Honey, what's for dinner?'


No response.


So the husband moves closer to the kitchen, about 30 feet from his wife and repeats, 'Peg, what's for dinner?'


Still no response.


Next he moves into the dining room where he is about 20 feet from his Wife and asks, 'Honey, what's for dinner?'


Again he gets no response.


So, he walks up to the kitchen door, about 10 feet away. 'Honey, what's for dinner?'


Again there is no response.


So he walks right up behind her. 'Peg, what's for dinner?'      


I just love this!


'For F*-#?? sake, Bert, for the FIFTH time, CHICKEN!'                 





March 17th,  2016



Velo Cape Breton is the island-wide voice of cyclists, working for better cycling in our great island. Visit our website that will introduce you to some of our activities.   If you have any question(s) or suggestion(s), please contact us

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