This month, from Gen / Your Fitness-and-Wellness Coach: Where you Look

I was so incredibly blessed to have the amazing opportunity to ride at Ai Aiba several weeks ago, and let me tell you, what a fantastic ball it was… I had an absolute blast… The guides were not only friendly but also exceptionally helpful, and they were genuinely eager to learn a few skills as we navigated along the route… So, at Ai Aiba, what every rider really needs to keep in mind is the importance of using an EBIKE… lol… they’re truly the best! I absolutely loved that I didn’t have to struggle through some of those heavy sand patches, and yet I still managed to enjoy a proper ride… With that said though, let’s dive into our first helpful tip for this blog…

Tip 1… WHEREYOU LOOK, THERE YOU GO…

There is this specific riverbed that can be quite tricky, and we found that it presented a real challenge even for the experienced tour guides. So, what we did was practice that challenging section again and again… Every time the guys got stuck, it was mainly because they focused their gaze down at the rock immediately in front of them, which led them to pull their brakes, or the simply didn’t maintain a firm grip on the handlebars. This loss of control caused them to lose balance, and in turn, the looked down and just stopped pedalling.

So what we need to do is this: as you approach a river bed that has some significant rocks and large boulders scattered throughout, it’s important to acknowledge the presence of those rocks, but even more crucial to start looking towards your exit from the riverbed. You should keep pedalling steadily. Therefore, do not hesitate; commit fully to your chosen line, keep your eyes focused up and ahead, and continue to pedal with determination.

TIP 2… As you encounter narrow boulders and tight corners, be prepared for the fact that there will be plenty of massive boulders to manoeuvre around, alongside those very tight little corners that require careful navigation. Remember, where you look is where you will ultimately go. If you fix your gaze straight into the corner instead of out of it, you will most likely end up pulling the brakes, which can lead to getting stuck since you won't be flowing through as you should. Personally, I find that riding through corners is a lot like practicing deep breathing; it consists of a deep breath in and an exhale out, much like how a corner flows. It's essential to maintain a smooth rhythm. Also, keep an eye on your fingers and the way you grip the handlebars. Avoid having a death grip that could tense you up, and instead, aim for a lighter touch with gentle fingers on the brakes, keeping everything fluid and controlled.

I encouraged the dedicated tour guides and Lindy to truly focus on overall fitness and effective strength training. This doesn't always have to be limited to just the bike; incorporating some solid strength exercises and light running can really enhance overall performance. Taking care of the body with basic core workouts and essential strength routines not only makes biking more enjoyable but also significantly improves effectiveness on the bike in the long run. and over all mentally and just a well being …

So, we did a series of kettle bell swings, goblet squats, push ups, and Russian twists, and then we went for a refreshing 4-minute run. In the final minute of that run, we really upped the pace to challenge ourselves and then we repeated the entire sequence three times. It was a solid workout, and we felt absolutely fantastic and accomplished afterward. What I absolutely loved about my trip to Ai Aiba was the food as well; oh, it was so yummy and truly a delightful treat! Of course, I couldn't resist enjoying a good glass of wine, too. Once again, we were blessed because the portions were just right, and the service was simply amazing. I genuinely feel that the two wonderful days filled with riding, eating delicious food, and savouring some wine was all about achieving balance. We didn’t overindulge at all, and even when there was an extra treat, we compensated nicely with our riding and gym workouts.
So, as we approach the wonderful month of December, my heartfelt encouragement to all those gearing up for the festive holidays is to truly enjoy that priceless family time together, savour the delicious foods and delightful treats that come with the season. However, if you're unable to pack your bike for the trip, then don’t forget to bring along your walking shoes instead! You can easily do some practical exercises with your family, even while enjoying the holiday spirit. I genuinely believe that we need to embrace the joy of our holidays, but just imagine how much more enjoyable it can be if you manage to maintain a little bit of overall fitness. This can be accomplished by incorporating some simple workouts that won’t steal away much time from your trip. Therefore, my encouragement would be to plan 2-3 little exercise routines that you can do together with your family. That way, when you indulge in those tempting Christmas cookies, you can do so with a clear conscience and enjoy every bite!

Here’s my little tip for making the most of the Christmas holidays while keeping active… Start with .5 to 10 burpees, followed by 10 to 20 energetic air squat jumps to really get the blood flowing. After that, include 10 to 20 push-ups to build strength. Then, do 10 one-legged good mornings on each leg to engage your core and improve balance. Next up, aim for 30 sit-ups to strengthen those abs, followed by 30 oblique dips to work your sides. Don’t forget to complete 20 plank position dips, with 20 dips on each side, focusing on those hips. Finally, finish with a 5-minute combination of walking and running, and remember to repeat this whole circuit 3 to 5 times for a challenging yet manageable workout. It’s super important to remember that you don’t need hours of training while on holiday; even a quick 10 minutes can make a difference! To wrap this up, my word of encouragement is to try to be the light in someone else's life this December, spreading warmth and joy wherever you go…

About Genevieve Weber: Among her many other achievements, Gen is a previous MTB Age Group World and African Champ, a busy Mom to two teenagers, and an accredited Coach with Training Peaks. She offers private skills and coaching lessons, and designs programs tailormade to her clients’ requirements. She can be contacted directly on: g123_w@icloud.com

Exciting news: you can also check out Gen’s new website https://www.excellent-behaviour.com/ for more tips and info.