BROKEN DOWN ATHLETE DISCOVERS HOW TO USE CYCLING TO INCREASE FITNESS, STRENGTH, AND STAMINA WITHOUT DESTROYING YOUR BODY AND YOUR JOINTS IN THE PROCESS.
At just 24 years old, I was told I wouldn’t be able to walk when I was 30 if I didn’t stop impact sports immediately. As a competitive runner and active skier, this news shattered my life and sunk me into a depression. Was my destiny to sit on the couch and feel sorry for myself?
Let’s dial back. You see, I was born with a congenital defect in the lateral cartilage in both of my knees (discoid meniscus) with an additional lump on my left side.
When I was just 13 years old I had a “total menisectomy” – all the cartilage on the outside of my left knee was removed. The doctor told me to “exercise as tolerated by pain.”
I thought that when I ran and it hurt that’s what he meant. And since I loved running and competition, I learned to tolerate a lot of pain.
But by the time I was a senior in college undergoing my second knee surgery, I learned that my knee joint was bone on bone with arthritis so advanced that my doctor said my knee looked like it could be 80 years old. I watched the surgery video and saw firsthand that the inside of my knee looked like someone had taken a jackhammer to dig out rough craters on the moon. That convinced me. I had to find an alternative to my “high impact” sports life that I loved so dearly.
My “no-impact” choices were limited, sitting on the couch and feeling sorry for myself wasn’t really an option, so I turned to cycling.
Hi, my name is Robin Robertson, and I’m a USA Cycling Coach (Level 2), ACE Certified Personal Trainer, and I own and manage a tennis and health club (more on my “test kitchen” later).
I’m now 52 years old, have had a total of 8 knee surgeries (still have my own knees) and have been able to successfully compete and win (or place high) in local multi-sport events. At age 47, I felt so good that I started road and mountain bike racing for local teams and won the Washington State BARR (Best All Around Road Racer) Masters B division the next year (I got 2nd the first year of my racing). I owe my recovery, fitness, and great health to cycling.
HOW ABOUT YOU?
- Are you bummed that you can’t compete (or push yourself) at the level that you used to? …Because too many things hurt or you are too out of shape?
- Do you miss the feeling of euphoria of physical accomplishment – or maybe want to find out what it is all about?
- Are you searching for something to make you feel more vibrant, stronger, and give you more energy…..
- Or you are just tired and discouraged by always working hard but not seeing improvement or real results?
- Maybe you haven’t ridden your bike since you were a kid and are worried about joining a spinning® class because it just looks too intense (don’t worry, I’ll show you how to do it, at your own level).
- Have you had an adventure thinking that you could easily ride 10, 20, or even 30 miles and found that you were in a world of hurt and seriously wishing that you could hop a ride with the next truck that drove by?
- Maybe you already know the benefits of cycling and how it is easy on your joints and can improve your cardio, burn fat, boost your metabolism and tone your entire body…
- Or was it that the last time you were on a bike you were working hard but found your knees, your back, your hiney were screaming at you by the time you finished. There was nothing fun about that…(and I will show you how to avoid all of those problems)
- Think back to the last time you were riding up a hill on your bike…were you climbing with strength and confidence or wishing you were done because you were sucking wind, miserable and getting left behind?
- Do you just go exercise without a plan and hope that is good enough? Well, clearly it isn’t.
If that is you, then keep reading because you’re going to discover the Power to Pedal Indoor Cycling series that will get you on the bike, in comfort, with a progressive series of workouts to give you more stamina, strength, and zest for life.
CYCLING CAN BE YOUR EASY SOLUTION!
What separates you from the good, strong riders is not just strength – but technique. If you take two cyclists with equal strength, the one with superior technique will win every time.
What is this? You didn’t know that there is more to cycling than just pushing down on the pedals? Oh yes, my friends, much more. Simple technique tips that change everything. You can say goodbye to grinding slowly up the hill while others wiz past you.
What you need is a coach to teach you the secrets, guide your intensity and workout strategy, and help you build power and confidence.
No matter what type of cyclist you are now (from brand new to cycling to veterans), if you want to transition to being more comfortable, confident, and powerful on a bike, then it should be no surprise that learning the secrets and practicing the techniques will change everything.
If you just go ride, or hop into a spinning® class, you might be working hard, but these workouts are disjointed and without a plan. There is an entire “next level” of training where a planned progression of workouts produce REAL results that you can see and feel, especially when you are out on the road.
But that doesn’t just happen without a plan. Let’s go back 23 years to when my kids were born and my exercise options were limited to my basement. My creepy, dark, outside access basement (we live in an old house.)
My weekday cycling changed to indoor rides with my bike mounted on a trainer. I noticed that I started having better success on my outdoor rides… because of my indoor training. I focused on improving my cycling techniques and created workout plans with a purpose for every ride. With the loss of strength in my left leg, I had to make up for it with better technique bringing more power to the pedal. No more wasted time “just riding,” my planned efforts were making a difference.
My husband would ask “Are you going for a Mole Ride?” (refer to the creepy dark outside access basement).
CYCLE MOLES WAS BORN
About six years ago I had an “ah-ha” moment and thought “there must be other people just like me exercising on their own who need no-impact workouts that are easy on your joints. Or folks who want a great workout with a progressive plan”.
I developed the Cycle Moles Winter Training Camp that I continue to coach at my club.* This became my test kitchen to see what worked with a wide variety of people and skill levels. We have every type of cyclist – from those who haven’t been on a bike for years to those who race for the local teams – and everyone in between.
* Note of irony – I own and manage a tennis & health club but can’t play tennis because of my knees. Hmmm….
Through the Cycle Moles camps (which now run year-round), I’ve developed the ideal combination of teaching good body position and body mechanics, with methods to increase power and endurance. My Cycle Moles Winter Training group typically increases their power (as measured by watts) from 10 – 40% over a 4 month period. That improvement in strength and stamina is outstanding!**
I have taken all of that knowledge and proven results and distilled it into “Power to Pedal” …a series of 6 training videos that is the starting block for fitness, strength, and stamina.
** This is a 4 month program with twice per week training and a progressive, periodized plan. Power to Pedal is the best of the cycling training techniques we teach in the first month.
If you are like me and have joint pain, or “bad knees” (or hips for that matter), or want a fitness program that is easy on your body AND produces results, I found the solution through biomechanically correct cycling technique.
That’s the key. I don’t do silly things on bikes like…bike pushups…or lift weights while cycling…or pedal crazy fast. Why? Because you are putting your body in poor alignment or don’t have complete control of your movement. I’ve seen other instructors do these ridiculous things and not only is it dangerous, you actually run the risk of doing damage.
Plus, as a coach, I’ve developed a progression of skills that make sense. These are not random workouts; instead you build on your ability in each session with the right amount of work and rest.
And you’ll get stronger with more stamina.
And your joint pains and body aches may just go away.
For me, as long as I am doing the non-impact activities that I should, I no longer have that gnawing pain in my knee…and I am as fit as I was in college, feeling fresh and energetic.
I’d like to help you get there too.
If this sounds like you:
You are new to cycling
- You’re up for a challenge.
- Maybe you want to lose fat (cycling is AWESOME for that!)
- Get a head start if you are new to cycling – you’ll lean the techniques that will put you years ahead of the learning curve. Even some veteran riders tell me that they’ve never been shown these techniques before.
- The coaching in each session helps you understand “how to do it.” I explain what we are doing, how to do it, and why we are doing it. You’ll ride indoors or outside with more confidence. (Many of our 1st timers had so much fun they went and bought bikes so they could ride outside!)
- Learn good form and technique from the start instead of forming bad habits.
- Each session will give you the motivation and power to succeed so that you’ll feel like a winner every time.
You have “bad knees” (like me)
- Reduce your knee pain. Cycling is a non-impact activity that uses a gentle range of motion to promote healthy joint fluid which acts to lubricate your knee.
- Learn how to set up your bike so that you are in good alignment to prevent knee pain while riding.
- Cycling is great for any age – including seniors (hey wait, I’m 52 and AARP thinks I qualify but I sure don’t feel like a “senior” because of my good health and strong legs from cycling.)
- Strengthen the muscles that support your knees to make them stronger and more stable for all of your activities.
- Get a great cardio workout – sometimes that is hard to do if your knees hurt all of the time. Cycling has made my knees stronger than ever and kept me fit and, against the odds, they are still my own knees (no replacement yet.)
You want to take (or already do) indoor cycling (or spinning®) classes
- You are intimidated by what you see when you look in the cycling studio.
- Take the mystery out of how to set up your bike for the most comfort.
- You want to learn the basics so you don’t look like a total newbie.
- You are ready to go from cycling entertainment to results based workouts.
You already ride and want more endurance, strength, and power
- You’re tired of getting dropped by your buddies.
- You want to ride stronger and faster outdoors.
- You don’t want to be the last one up the hill.
- You want the insider tips from a Cycling Coach to make riding easier.
- Find out what you’ve been missing in 75% of your pedal stroke so that you get more power out of every revolution.
- You just want to work hard and feel strong at the end.
- You are tired of riding without improving. What you need is technique.
SO WHAT DO I DO THAT IS DIFFERENT?
I take the mystery out of so many things, provide planned progressive workouts, and give you results:
- How to set up your bike for the most comfort and to prevent knee and back pain
- How to pedal (yes, there is more to it than just pushing down)
- How to improve strength in both of your legs (even your weaker one)
- Breathing techniques to expand your capacity
- Mental toughness – how to be your own best cheerleader
- Standing on the pedals with ease and grace
- Speed work to make you faster
- Power intervals to make you stronger
- Climbing with confidence for every hill
- How hard to work and for how long
- Workouts to boost your metabolism
…there are just too many secrets to list!
Throughout every workout, your heart rate is elevated with periodic spikes in our interval training built to do 4 things:
1) Improve your heart’s capability to do work and recover.
Interval training has been shown to help lower your resting heart rate. This is significant because it means the most important muscle in your body is becoming more efficient and working less hard to do it’s job. This means you’ll feel stronger with more energy and get less winded for everyday activities.
2) Boost your Metabolism
With the spikes in your heart rate and the effort of the ride, you are not only working your cardio system, but you are also taxing your strength and muscular system primarily in your legs but also involving your core and stabilization from your upper body. As you build more muscle, your metabolism increases. More muscle = bigger engine needing more fuel.
3) Teach your Body to Burn more Fat for Longer
Who doesn’t want to be a fat burning machine? In cycling we like to build a big aerobic base. What does that mean exactly? It means that we teach your body how to continue to burn fat for fuel for longer even as your heart rate increases.
Stay with me here…
Your body makes energy from stored fat or carbohydrates. Your aerobic energy system uses fat for its energy source.
In general, as your heart rate elevates, you use less fat and more carbohydrates. Through our type of interval training, we train your body to use fat longer at higher heart rates. This will help you to be a fat burning machine even when you are sitting on the couch!
4) Give you the performance edge with technique
You can be the strongest person, but if you don’t have good technique, you will not be the most efficient or the fastest. In cycling, pedal stroke, body position, and hill climbing techniques, along with coaching tips, will give you the performance edge – whether you are competing or out for a joy ride. You’ll work less hard and get there faster.
That is why I created Power to Pedal: this series covers all of the cycling elements that you need give you fitness that is easy on your joints and technique that will get more power to your pedals.
- Each workout is packed with “how to” tips on technique and encouragement from your coach.
- Each workout takes you through a progressive series of intervals designed to improve specific elements of your fitness, form, and performance. It is like having your own cycling coach!
- And last but not least…these workouts are anything but boring.
In fact, I can promise you that every workout you go through is going to be brand new, challenging, and something you’ve never done before. You’ll build confidence, stamina, and power for riding indoors or outside.
The Power to Pedal program is all about giving you the coaching and instruction you’ve never had (or even knew existed!) to unlock the secrets of technique that will give you fitness and a performance edge.
You’ll learn skills that will make you more comfortable and competent on your indoor cycling bike or for your outdoor rides on your road bike, mountain bike, even commuting or cruising!
This is not complicated and we practice the skills to build it into your muscle memory so that you improve your overall efficiency. Time after time when we do these workouts at my club, the Cycle Moles say “no one ever told me that before.” It’s a big “ah-ha” moment again and again.
If you are like me, you are never going to have a professional cycling career (or even want one for that matter). But that doesn’t mean you’re not competitive or want to stay in shape. On the contrary, you’d probably like kicking butt up a hill (and sticking with or even passing the guys) or even just love the feeling of being confident when you ride.
It just feels good to be fit and have a body that can go.
WHAT ABOUT INDOOR CYCLING?
TIME TO BREAK THE MYTHS…
Indoor Cycling Myth #1: Riding Inside is boring.
Well, it might be if you hop on a bike without a plan or do something like read a book while you cycle. Yuck. With our training videos you always have a purpose for every ride plus motivation and encouragement along the way. Plus, it’s addicting (in a good way). It feels GREAT to work hard, get your heart rate up, and breath big. All those endorphins produced by your efforts make you feel good and alive!
Indoor Cycling Myth #2: You Have to Go ALL OUT to get the most benefit
No, you don’t have to suffer. Training should involve fundamentals, base building, and race-type efforts, but not all together in every ride. The periodized training that we produce in Cycle Moles plans out your intensity for you so you are working at the right intensity to bring you the most benefit.
Indoor Cycling Myth #3: Steady state workouts target fat.
I hate this myth! The fitness industry has done a big mis-service in touting the whole “fat burning zone” myth.
While it is true that you burn a larger percentage of fat at lower heart rate, you will burn more calories overall and improve your body’s ability to burn fat at higher heart rate levels though our type of interval training. My own “aerobic base” (where I was 50% fat burning, 50% carbohydrate) was measured at a heart rate of 142 beats per minute in 2005 and improved to 152 beats per minute one year later. This means I’m burning more fat at higher heart rate levels – you can do this too.
Indoor Cycling Myth #4: The strongest rider wins.
OK, this is sort of an outdoor thing, but indoor training on technique totally changes this picture. If you take two people with the same strength, the one with the superior technique will win.
Indoor cycling gives you the chance to focus on technique because you are not worrying about road hazards, traffic, or dogs that chase you.
You can focus on a specific aspect of cycling without distraction. And even if you never ride outside, you can be confident that you are getting the most out of your indoor experience.
Indoor Cycling Myth #5: Only fit people can do Spinning ® or indoor cycling.
No Way! Anyone can cycle because you totally control the intensity and it is easy (no-impact!) on your joints. All you need is a bike: your own bike on a trainer, a spinning® bike, or any bike at the gym. Yes, your hiney will take a little time to get used to the saddle (about 2 weeks) but in the very first video I’ll show you form techniques on how to increase your comfort on a bike, even “down there”.
HERE’S WHY POWER TO PEDAL IS THE PERFECT PROGRAM FOR YOU…
You and I have a lot in common. We are too busy to waste our time on pointless workouts. We need an exercise program that will push us, but won’t damage our joints.
We want to get better at what we do in life, to keep improving.
We want to live life to the fullest
(even if we have long-term injuries)
With the Power to Pedal indoor cycling program you’ll know that every workout is based on our Cycle Moles training method.
- We coach you on “how to do it” and every workout has a purpose so that you get the most out of your exercise time. No more wasted workouts.
- Whether you are new to cycling or are a veteran, you’ll benefit from my coaching tips and motivation along the way. “You are stronger than you think you are, you can do more than you think you can.” (So True! This saying I first heard from Ken Choubler, creator of the Leadville 100 mile race series.)
- You won’t have to miss a bike ride or workout because of lousy weather (rain, wind, heat, freezing temperatures), darkness, your buddy cancelled, or because you had to work late….again. The great thing about the Power to PedaI videos is that they are convenient. You do the workout on your schedule so that you’ll never miss a workout again.
- It’s easy: You just download the videos and play them on your smart phone, ipad, or computer. And you are good to go. There are voice cues as well as a visual guide to tell you how hard to work (Rate of Perceived Exertion), how heavy your tension should be, and how fast to pedal. I’ll guide you every step of the way.
- You absolutely will NOT get any crazy mix of weight lifting while you are on the bike or any moves that you wouldn’t naturally do on a bike outside. I hate that crap and it is bad for you (or “physiologically contraindicated” in the scienc-y world. That means you’ll eventually hurt yourself by doing those moves). If you want to weight train, you need to get off the bike. Don’t let anyone ever tell you anything different.
- We work on physical and mental aspects – this new found confidence from your workouts will spill over into other parts of your life.
SO WHAT KIND OF RESULTS CAN YOU EXPECT
WHEN USING THE PEDAL TO POWER PROGRAM?
The results that you’ll get with Power to Pedal really depend on you.
I recommend that you do 2 or 3 workouts per week, following the order of the videos. You can repeat each video before you move on to the next, then you’ll stretch this program to 4 – 6 weeks. This will give you the chance to learn and understand the principles and incorporate them into how you ride. If you follow this plan, in 4-6 weeks you’ll feel significantly stronger.
In fact, Here is what some of the Cycle Moles (from our “live” classes) have to say:
~ Cindy Macklin
~ Andrew Layton
~ Brent Richardson
~ Nate Hughes
(Side note: Nate started Cycle Moles when he was just 14 years old, along with his dad,
and completed several triathlons and a ½ IronMan at age 17.)
~ Kristin Reid
(Side note: Kristen completed her first IronMan race 5 months later. Congratulations Kristen!)
~ Erika Flint
(Side note: Erika also completed the STP -Seattle to Portland Bike ride- of 180 miles in 2 days)
~ Terry Teed
~ Genissa S.
~ Michael Pearce
HERE’S WHAT YOU’LL GET WITH POWER TO PEDAL
6 1-HOUR FOLLOW ALONG INDOOR CYCLING POWER TO PEDAL TRAINING VIDEOS
That’s right! You’ll get 6 progressive video follow along workouts designed to unlock the secrets to technique that will help you become a stronger cyclist getting more out of every pedal stroke. These 6 workouts will transform how you ride – whether indoors or out.
And throughout the entire time I’ll be cycling with you every pedal stroke of the way, through all of the drills and intervals.
Just click start on the video and crank it up as I lead you through the Power to Pedal program. Every follow-along workout is professionally filmed from multiple angles so that you can be sure that you’ll get the form right the first time. They are focused, fun, and challenging and they are going to bring new life to your cycling.
Here is what you’ll get in the Power to Pedal Series:
#1 The Bones (cycling foundations) – the focus is on the cycling fundamentals of pedal stroke, how fast to pedal (cadence or revolutions per minute = RPM), and how much tension you hold (Power).
#2: Smooth Moves & Climbs – we work on in and out of saddle transitions (seated to standing to seated) and building power for hills.
#3: Double Helix – all about developing muscle control at a variety of pedal speeds.
#4: Get Rolling – a focus on creating force and putting together several ride elements to build stamina.
#5: Breathing 101 – a great ride with a focus on how you breath and tips to help you when you are tired.
#6: MetaMax 2-3-4 – a metabolic boosting workout to help increase your stamina and help you become a more efficient fat burning machine on and off your bike.
Special Bonus Gifts!
I want to make sure you have all you need to get going – and more!
HOW MUCH WOULD YOU INVEST TO WORK WITH ME PERSONALLY FOR 6 HOURS OF COACHING?
You know how Power to Pedal can change your entire bicycle life (and then some) backed by proof from my clients (I call them the “Moles”), add good health to your heart, and give you more energy.
You are probably wondering what this whole program is going to cost you, right?
Well, if you came to Bellingham to train with me like my “Moles” do and we did 6 private sessions plus the bike fit and written workouts, then you’d pay $549. Like the Moles, you’d be astounded with the skills you learned that totally change how you ride your bike, you get fantastic workouts, firmer more muscular legs and stronger knees, and add in the motivational work we do, and you’ll have more confidence that spills over into your daily life. You’d be proud to say that you are a Mole because it means you are a part of the leading training method in the nation and know how and when to work hard.
But I want to make sure that I’m able to help anyone who truly wants to overcome any fear of indoor cycling, has any reservations about “can I do it?” (yes you can!), and know that it will help you not just to get a great workout, but to use your time on your bike in the most productive way.
If you are willing to put the work in and let me coach you all the way, then I’m willing to practically give away my Power to Pedal program to you for less than the cost of two coaching sessions with me.
That’s right. You show me that you are an action taker and I’ll give you the Power to Pedal program for only $59 ONLY $59. Plus you’ll get the two bonuses valued at $133 absolutely FREE.
I think that you’d agree that this is a really good deal, right?
Power to Pedal ISN’T for everyone.
If you expect results by buying this program but not following it, don’t bother.
I expect you to follow along and work hard when I ask you to work hard. I want to sweat right along beside you, so be prepared to swear at the Moles (or me) in the midst of a workout. But you’ll be thanking me later after you follow the 6 workouts and you feel better, have more energy, ride up the hill with greater ease, and maybe even leave your buddies in the dust.
You don’t have time to waste… don’t “just pedal” on your bike any longer.
Power to Pedal is YOUR solution to becoming a fitter, smarter, stronger cyclist –
OR GET YOUR MONEY BACK GUARANTEED
That’s right, I want you to be 100% satisfied with the Power to Pedal program.
If at any time during the first 60 days you feel that Power to Pedal is not meeting your expectations, then I’ll issue you a FULL REFUND and you’re welcome to keep the entire program, including the Indoor Cycling Fundamentals Manual and Bike Fit & Comfort Tips program bonuses as my gift to you.
Why would I make such a bold money back guarantee like this?
It is simple, really. I believe in my program…and the results I have seen for the past 5 years of teaching these very techniques in our club.
And if you feel that Power to Pedal doesn’t’ deliver EVERYTHING that I promised, then I don’t deserve to keep your money. Fair enough?
You owe it to yourself and now you have nothing to lose to try out Power to Pedal.
Just click the “add to cart” and get instant access to Power to Pedal now!
Committed to your Good Health,
CEM (Chief Executive Mole)
P.S. The definition of insanity is to keep doing the same thing and expect different results. Stop wasting time with steady state, boring cardio workouts, spinning® without a purpose, or suffering through every workout. It doesn’t have to be like that. Get REAL results now. Get Power to Pedal while it is on sale.
FAQ’s for Cycle Moles
Q: I’m just a beginner. Will this program be too hard for me?
A: Absolutely NOT! You are always in charge of how hard you work. You can always back off or take a break. If the 60 minute session is too much to start, break it into 2 30 minute sessions. (Just be sure to do the warm up and cool down for each one.)
Q: I am recovering from knee surgery. Is this a good program for me?
A: Whether it is knee surgery, hip surgery, or nagging pain anywhere in your legs, as long as you have your doctor’s approval for this type of exercise, it can be a powerful part or your recuperation. I have worked with countless post-surgery people who have made great gains in strength, mobility, and pain reduction through cycling.
Q: Can I buy the workouts individually instead of in the package of 6?
A: No. And the answer is no because while one workout would help you a little, I couldn’t stuff all the essential elements of cycling into one hour. This is a progressive series so that you build on what you learned from the last session.
Q: What equipment do I need?
A: Well, you’ll need a bike (actually, you could adapt these workouts for an elliptical or treadmill). You can mount your own bike on a trainer (you attach your rear wheel to the trainer to make it a stationary bike), any spinning® bike, or any gym bike – even the recumbents. If you are using a bike that has “programs” just set it to manual so that you can adjust the tension (or how hard it is to pedal). When I travel and my only option is the hotel gym with a crappy old upright program bike, I still do my workouts this way! It is very useful if the bike shows cadence or RPM (revolutions per minute – how fast you are pedaling.)
Q: How long until my program is shipped to me?
A: NOTHING is shipped and you don’t have to wait for anything. You’ll have INSTANT ACCESS to everything including the follow along videos that you can watch online or save to your computer/tablet/smart phone to use when you don’t have access to the internet. You can even burn the videos onto DVDs if that is more convenient.
Q: What should I wear for the workouts?
A: I highly recommend a pair of padded bicycle shorts – those are made for a VERY good reason. If you don’t have any, make sure you are wearing snug fitting shorts or leggings so they don’t bind up around your legs and the saddle. Wear a bike jersey or sweat wicking shirt. I don’t recommend wearing a cotton T-shirt because when you sweat the shirt can get cold and uncomfortable. I don’t usually wear bike gloves, but you can if it makes you more comfortable.
Q: Are there other things I should have?
A: You MUST have a big water bottle – hydration is SO important (we talk about that in the videos). A sweat towel is nice too. Make sure you have good ventilation in your room.
Q: I’ve never had cycle coaching before, why should I buy this program?
A: Listen, the Cycle Moles training programs are like no other. I have 27 years of cycling experience and these programs are the culmination of the coaching I’ve received, the training I’ve done through USA Cycling and ACE Personal Training, and my own research, racing, bike touring (in 1990 I spent 10 months touring the world on my bike), mountain biking, and commuting. Plus the overwhelming positive experiences year after year from the Moles in our “test kitchen” with our in-person Cycle Moles program. I want to share this knowledge with you because it will jump you to a new level in fitness and cycling. I wish someone could have shared this with me 25 years ago!