New Year’s Resolution(s)

New Year’s Resolution(s)

“…the trick is to set a goal that is realistic and attainable.”

by Patricia Schwager, ALP Cycles Coaching

If you are a pro-athlete, you should have sat down already (a while ago) and thought about the plus and minus’s of the 2015 season. You should already have planned and be working on an even better season in 2016. And your coach should be supporting you with all these new goals.

If you aren’t a pro athlete, your situation may be a bit different and perhaps you have not set any goals for 2016. It is never too late to set new goals.

Some people believe in setting “New Year’s Resolution(s).” Others think it isn’t a very good idea because you might do it for a few weeks or a month and then you tend to let things go back to the old pattern. I believe it can work, but the trick is to set a goal that is realistic and attainable. Unrealistic goals or trying to change too many things at once makes no sense and, most likely, you won’t reach the goal or stick to any of the resolutions in the end.

Here are a few ideas to a better 2016 and ways to attain them:

Exercise more/getting more fit:

This is a great idea! But how do you get there? Find a friend or even better, a bunch of friends! Stick to a day and time every week to head out together for a bike-ride, run, hike or whatever your chosen activity is. This is a lot more motivating than exercising alone. Also if you know that your friends will be there and are counting on you to sow up then this will be another reason to go and stick to that activity – appointment necessary. Very important: choose an activity (or activities) that you enjoy and will make you happy!

Other things that will make working out regularly easier: sign up for a class in the Gym, find a group ride near you, join a cycling club, etc. again there are so many options out there!


Keep some variety in your training! Doing different activities keeps you more motivated instead of doing the very same thing all the time.

Eating healthier/lose some weight

Not very easy to change-changing your diet completely might be too much and won’t last very long. Ask someone for advice if you need help. Change the majority of your meals to a healthier version but allow yourself to have dessert/junk food one d a week. Balance is key!

Set a goal

Working out and having a goal on the horizon will give you more motivation! Sign up for a MTB-race, a Gran Fondo, a 10k run, to climb/hike a mountain, etc. the list goes on. Make suer it is a realistic goal that you can achieve with working out regularly.

Don’t let bad weather stop you

Is it rainy and cold so you can’t go out there for your ride, run or hike? Buy some better gear/clothing that will keep you warm and dry. Still looking for an excuse? Have your plan B ready. If conditions for a training session outside are too bad then choose an indoor activity. Go for a swim, work out in the Gym, join a yoga class, do a spinning class etc. there are so many options!

Commute to work

This can be tricky but might be a good option for you. If doesn’t need to be every day but maybe ride or walk (if distance is doable) to work twice a week? You can save on gas or money for train/bus tickets, you are working out on the way to/from work and it is a good way to get ready for work or calm down after a tough day at work.

Work with a coach

A good coach will motivate you, give you a structured plan and workouts, will help you to improve and become a better athlete.  For many people it is also motivating that someone is watching over your activities and will give you guidance and tips to reach your goal(s).

ALP Cycles Coaching is happy to help you reach your cycling goals.

Here is to a Happy, Healthy, New Year!

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Patricia Schwager began cycling in 1998, racing as a junior. After racing on the domestic level and completing her Diploma as Pastry Chef, she got her first pro contract in 2006. 2015 will be here 10th year of professional racing. Patricia has a lot of experience racing in the European peloton. In 2013 she started working with Shawn Heidgen (Current ALP Cycles Coach) as her personal coach. In 2014 she changed her focus to racing in the US. Patricia is a 6 time national Swiss champion and has represented her home country, Switzerland, at the World Championships 12 times.

For 2015, Patricia will race for Team Tibco. Along with racing she’s looking to share and pass on her knowledge in her new role as an ALP Cycles Coach. Visit her online at


About ALP Cycles Coaching

ALP Cycles Coaching is located in the mountains of Colorado, and is a cycling coaching company with over 25 years of professional sports experience. ALP Cycles Coaching is unique in that we have 4 coaches, Alison Powers, Jennifer Triplett, and Patricia Schwager who each brings her own coaching strengths and personal experiences. We work together to create a training plan that works for each and every person. Visit them online at