Des Moines Business Record’s Post

My son, who just moved in with me here in Miami, the other day asked me:  “Dad, why do you still cycle every morning at 6am?” Given the insane heat in Miami, the flat terrain and the crazy drivers, it was a pretty legitimate question. The answer lies in my identity:  It’s just part of who I am.  I consider myself someone who’s fit, athletic and active.  It’s not about a certain goal of doing a century ride or triathlon (though I’ve done that too).  It’s not about X number of miles done per year although I’ve logged more than 10,000 at this point since I started some years ago.  When I got into cycling with my good friend Paul Bromley back in 2014 it was about getting in shape, doing something with someone else and rebuilding my self confidence.  I’d been through a tough time and just shut down a company I’d started after leaving Google and I just wasn’t sure of myself or what was next. Cycling was a vehicle to gather my thoughts, think about what I wanted, process what had happened but also spend some quality time talking with someone else and achieving something. Each week Paul and I cycled a little bit further.  Short 10-15 mile rides that started on Cañada Road near Redwood City soon turned into 50 mile rides to the coast and back, overcoming the brutal climb of Tunitas Hill. In June 2018 I capped it off, as I discuss in my book Step Back and LEAP, by spending 8 hours and 31 minutes doing the Sequoia Century.  A century ride of 100 miles and 10,000 ft of climbing in the grueling California sun. But beyond riding just being a part of my identity, it’s also an essential part of my morning routine.  I do it right after I meditate and it’s a way to notch a quick win for the morning, get the heart pumping and also a way to clear my head. I often use cycling to think things through and even make bold decisions about what’s next.  When I get home, it’s a cold shower, power breakfast and organizing my day.  One habit stacks on top of another so that they become automatic.  I don’t even have to think about them. James Clear calls this habit stacking in his awesome book Atomic Habits. So if you want to make real change in your life, don’t just set yourself a goal.  Think about the identity of the person you want to become.  Next, share that identity with others, partner up with someone who can serve as your accountability partner and start small to build the habit. Over time, you’ll be amazed at what you can accomplish.  I never set out to do a century ride or log in 10,000 miles.  Baby steps every day got me there. What I did was manifest my desire to become an athlete and eventually do a century ride. The rest, as they say, is history. Be True, Be Curious, Be Driven. Want more valuable tips, tools and in depth information on how to change your life?  Check out the links below in the comments #habits #goals #identity #coaching #leadership #change

I enjoy thinking back to this ride on the Kona coastline. It forces me to reflect on some important principles: - when you really enjoy something, you get into a flow state. It’s that fluid feeling around getting into the zone that gets you focused, excited, motivated, and performing at a high level. If you don’t have any enjoyment throughout your entire experience, it’s very hard to get results and stay focused, excited, and motivated. - when you don’t enjoy something, you still have to get into your flow state and muscle through. There’s always that part of your ride where the work is grueling, but it gets you to the best view. Know where you can drive the most impact, and even if the fun level is low, do it everytime for the team and for yourself. - a lot of times, the bike map is spelled out for you and you know exactly where to go and turn back. I’ve always found it meaningful to take a few roads less traveled and experience something “not on the map”. - one of the best parts of cycling a well known route is coming across other cyclists. There’s always a wave, and often a smile. Cycling can be a lonely sport, but even when you go out solo you meet so many friends along the way. Feeling apart of a community — especially one where people are kind and inspiring — makes the journey so much more worthwhile. My lesson? Keep going. Push through hard. Find fluidity. Be grateful and self caring through the easy and difficult.

Exploring the Uncharted: A Lesson Learned Through Cycling Adventures in New Orleans This is a face I’ve made a lot over the years (see picture). And for good reason more than likely! Several years ago I pedaled through the vibrant streets of New Orleans, the city unveiled its charm in ways only a bike ride could reveal. Each turn led me to new discoveries – from the historic French Quarter with its lively jazz bars to the serene beauty of City Park. But it was the moments when I ventured into lesser-known areas that taught me the most valuable lesson of all. Fueled by curiosity and a desire for adventure, I decided to explore neighborhoods off the beaten path. As I ventured away from the touristy areas, the landscape began to change. The bustling crowds gave way to streets lined with worn-down buildings, and the vibrant colors faded into shades of neglect. As I navigated through unfamiliar streets, a sense of unease crept in. I realized I had ventured into areas not ideal for exploration, to say the least. My heart raced as I became acutely aware of my surroundings and the potential danger. In that moment, I realized the importance of evaluating my choices and circumstances continuously. While curiosity and a spirit of adventure are admirable traits, they must be tempered with wisdom and caution. It's okay to push boundaries and try new things, but it's equally crucial to recognize when a situation may not be in our best interest. In life we must continually reassess our goals and priorities to ensure optimal outcomes, just as I must do in cycling adventures. Whether it's choosing a safer route or heeding the advice of locals, it's essential to make decisions that prioritize safety and well-being. I returned home safely that day, reminded that in life's journey, it's not just about the destination but the experiences and lessons learned along the way. Question in life: are we prioritizing “safety” and well-being in our careers, lifestyle, and decisions? #CyclingAdventures #NewOrleans #Exploration #LifeLessons #Adventure #SafetyFirst #Curiosity #SelfAwareness #OptimalOutcomes #Mindfulness

I’ve recently taken up mountain biking because of the man in the photo, Phil, and his coffee stand. Yes, my other half had said how great cycling would be, especially uphill, for my long-term hip condition. Yes it meant we’d spend more time together at weekends. But the moment when I decided to invest in my own bike was sitting round the firepit at Phil’s on a chilly December Sunday. After a relentless 25 minute climb, I was drinking great coffee and connecting with strangers round a crackling fire under a canopy of beech trees. A few months on, I’ve come to enjoy cycling more, but I still look forward to days when the reward for a painful hill climb is “stopping at Phil’s” – a good coffee, a sit round the fire and a bit of banter with Phil who is irrepressibly good-humoured and remembers everyone’s names. CREATE THE CONDITIONS My experience made me think about a great little book called Unleash Your Complexity Genius by Jennifer Garvey Berger and Carolyn Coughlin which is a favourite for me to send to clients. They talk about how the complexity we live and work in today means we can’t make things happen. One example they give is employee engagement scores. Try thinking of a simple solution to that! But we can create the conditions for solutions to emerge, just like Phil has. Since he set up a few years ago, Phil has a stream of regular customers – hikers, dog-walkers and horse-riders. I wonder how many, like me, have created or nurtured a habit because of the conditions he has created? WHAT'S YOUR FIREPIT? When you think about what you’re trying to achieve, whether that’s merging two teams, getting your team to step up, or building a relationship with a challenging stakeholder, what conditions could you create that could facilitate progress? Maybe it’s a voluntary initiative that brings everyone together working for a common cause. Maybe it’s stepping back and letting your team run your weekly leadership team meetings. Maybe it’s having a walking meeting in the park next to the office instead of a windowless meeting room. IT WORKS I’m pleased to say that taking up biking has indeed improved my hip issue (sustained resistance is good for it). My husband and I spend more time together at weekends and it’s added a whole new dimension to holidays. I’m gaining confidence on the bike and I’ve also made some unexpected connections round the firepit. THE GARDENER DOES NOT MAKE THE PLANT GROW As someone who loves creating the conditions in my garden to attract wildlife, this quote from Ken Robinson seems very apt to finish on, “The gardener does not make a plant grow. The job of a gardener is to create optimal conditions for growth.” You can find Wild about Coffee in Norbury Park near Box Hill, Surrey, Thursday to Sunday. Check out their Facebook page https://lnkd.in/eKDPkzrc #unleashyourleadership #worrylessachievemore

"It is more about family and living life than cycling..." That's what Jonas Vingegaard had to say after stage 9 of this year's Tour de France. This stage was unique because it included gravel sections for the first time since tarmac roads were introduced in the early twentieth century. It was a thrilling stage to watch but incredibly stressful for the riders. Reflecting on the experience, Jonas mentioned he wasn’t a fan of gravel and, after a severe crash earlier this year, he wasn’t willing to take unnecessary risks. Having crashed myself while descending at 30 mph, I can relate to his caution. It was refreshing to hear Jonas place cycling and racing in perspective, emphasizing the importance of what he truly values and cares for. Often, cyclists—both professional and amateur—become obsessed with the sport. This obsession can come at a high cost. Family, loved ones, friends, social occasions, and even personal health can be neglected for hours spent training and riding. I've seen relationships break down and cyclists experience burnout because of this imbalance. When I start working with a new client, it's common to see someone who has trained so much in the belief it would make them fitter and stronger, only to achieve the opposite. In some cases, they've stopped cycling altogether. But there is hope. By delivering a training program that fits around our clients' commitments and places a strong emphasis on their well-being off the bike, I've helped my clients: 👉 Regain their passion for the sport 👉 Improve their physical performance on and off the bike 👉 Create a healthy balance between home, work, and training 👉 Lose up to 15 kg and gain up to 60 watts in FTP So, if you’re struggling to strike the right balance between progress and burnout, drop me a DM. Let's see if we're a good fit to work together.

Recently, my husband and I took our 6-year-old son skiing for the very first time. Watching him enjoy the slopes over those two days was such a fun time for all of us. He faced the unfamiliar with a fearless determination that left us both impressed and proud. It made me think about why do children seem to possess a natural ability to try new things without fear and bounce back when they fall? And how can we, as adults, preserve and nurture that in ourselves? I guess they haven't yet accumulated the baggage of past failures and disappointments that can sometimes hinder us ‘grown-ups’. They simply dive in and try. His resilience was a reminder that progress often lies just beyond our comfort zones, waiting for us to embrace it. As we grow older, we tend to become more risk averse. We become cautious, wary of failure, and preoccupied with what others might think. How can we preserve our fearless perseverance and how can we translate this into our everyday work life? Embrace a growth mindset: Mimic children by viewing challenges as opportunities for learning and growth. Shift your focus from the fear of failure to the excitement of discovery. Foster a workplace culture that encourages innovation and experimentation. Encourage your team to see challenges as opportunities for growth. Step out of your comfort zone: Don't let routine become a straitjacket. Make a conscious effort to try new things, even if they scare you a bit. It could be a new hobby, a career change, or a simple adventure like skiing. Promote calculated risk-taking within your organisation. Allow employees to explore new ideas, recognize and reward their efforts, not just their successes. Build a supportive and inclusive work environment where employees feel safe to voice their opinions, even if they differ from the norm. Encourage constructive feedback and open dialogue. Establish mentorship programs within your organisation. Seasoned employees can guide newcomers, helping them navigate challenges and develop professionally. Promote cross-functional collaboration to solve complex problems. A diverse team brings different perspectives and approaches to the table, leading to more innovative solutions. Maintain curiosity: Ask questions, explore new interests, and maintain that childlike mind that keeps life vibrant. As a leader, demonstrate your own willingness to step out of your comfort zone. Share your experiences, including failures, and the lessons you've learned from them. This vulnerability can inspire your team to do the same. Encourage curiosity among your team members. Support them in exploring new approaches, technologies, or strategies that can enhance your organisation's performance. My son's skiing adventure reminded me that we all have the potential for fearless perseverance within us.  It's now my turn to put on the skis during our next mountain adventure, and who knows, I might just pick up right where I left off two decades ago 😊

How do you pick yourself up after a fall? A few weeks ago, I went ‘Bike Packing’ around Eryri / Snowdonia National Park with an old friend. It was great to be cycling around the mountains for the first time since COVID. After passing Dolwyddelan Castle, we were enjoying a downhill section when my front wheel sank into deep mud and stopped dead. With my feet clipped in and the bike heavy with camping gear, I went straight over! Lying in the dirt, I mentally checked over my body - sore in a few places but nothing broken. I pushed the bike off and sat on the track side to get my breath back. The shock subsided, and I checked the bike over – straightened the handlebars, put the chain back on and tested the brakes. All seemed fine. With a bit of wincing, I got back in the saddle and gently set off back down the hill. At the bottom, my friend asked ‘What kept you?’ When you’re building a business, setbacks are common. You might see them coming, or it could be a complete shock. When you find yourself dealing with unexpected challenges, it’s important to stay calm and carefully assess the scale and nature of the problem. Is it as bad as it looks? Who could give you advice? Have you considered all the available options? Try to put everything in perspective - ask yourself how you would help someone else in your position? However stressful your business gets, it’s unlikely you’ll break any bones! As my coach says, ‘Harvest the learnings’. Your skills and confidence will grow through these experiences. Back on the bike, I took a little while to build up speed again. Mountain biking, like business is a lot about confidence. Often, it’s safer to go quicker, as your momentum will carry you over obstacles in your path. And it’s certainly more fun if you’re moving faster! If you’d like to talk about how to ‘enjoy the ride’ on your entrepreneurial journey, please get it touch!

101 Miles.... easy! Real Estate? Lets Go!! On Saturdays, my day kicks off with a 4-6 hour road cycling ride. The alarm blares at 6 am, and in that groggy moment, I'm tempted to skip the ride. But then I remind myself that today is all I have – tomorrow is uncertain, and yesterday is gone. Dragging myself out of bed, I gear up as the sun begins to warm up. Excitement starts to replace my initial reluctance. After breakfast, I indulge in some cycling content on YouTube, reminiscent of my childhood dreams, dreams that materialized when I won a race. As I set out – Garmin on, safety light activated, and clipped in – I join my buddies. Cycling becomes an escape from the world, a time where the phone is forgotten, and I immerse myself in the joy of being a competitive cyclist, reliving the dreams of my younger self. The day passes swiftly, and as I stop the Garmin, it reads 5 hours and 101 miles. To some, it may seem like a number, but for me, it's a profound sense of accomplishment, a reminder of the fragility of life. Having faced the prospect of losing the chance to do what I love, these rides symbolize the essence of life. Every morning is an opportunity to live my dream, to pursue what I desire, trust my instincts, and believe in my vision. As the ride concludes and reality resumes, it's not disheartening – it's empowering. We all have the choice to define who we are, how we live, and the meaning we assign to our journey. What dreams and goals do we want to achieve? I can't predict if next Saturday will be a 5-hour ride, but I'm committed to making it memorable and ensuring that, regardless of the hours, it's a source of joy and fulfillment. And as you reflect on your own journey, ask yourself: How are you spending your valuable time on this earth? Are you doing meaningful work? I know that if tomorrow comes, I'll have a chance to help someone out there in my other passion that's called real estate. It's something that I am grateful for.

Your Friday Banger(s)! 🔊 But first... there's a saying in cycling and also snow sports that applies to work equally as well... "You've got to earn your turns!" Very literally, you have to do the work to go up the mountain, then enjoy the speed and exhilaration of coming down. In work and business, this speaks to the work we all have to do to get to wherever we're going. Then, once we've reached our goal or target, we can reflect on a job well done, enjoy the spoils of success, or celebrate our achievement. This weekend, I'm heading to Kings Canyon and Sequoia National Parks to do some big rides. I'm meeting some friends from Los Angeles there to join in the shared "suffering." I personally love climbing mountains on my bike, but one of the biggest motivators for me in the climbing is the speed of the descent that awaits me. My top speed on the bike was set coming down Carson Pass south of Lake Tahoe. I hit 53 miles per hours and it was absolutely exhilarating! In work, one of my favorite aspects of music is the motivation that it can serve when you're banging out individual contribution late into the evening. Music also serves as a celebratory or thematic soundtrack for those imagined future moments of achievement and success. So, now for your bangers heading into this weekend! 🔊 Both are from around the time I came back to cycling (2010 - 2011) after a long time away from bikes as I established my career. The first is a great climbing track. Skrillex's, "Summit." It not only has a perfect beat and cadence for the activity, but a title to match. Listen to this one and imagine your future goal or envision the success you're working toward. The second is perfect for the descents! Deadmau5's, "City in Florida" sounds like speed itself! This one is great for envisioning the driving momentum or exhilaration that comes from success and overcoming obstacles faced on your path. Links to both in the comments! Hope you all finish the week on a peak and are able to enjoy the fun of the weekend! 🤙 #motivation #hardworkpaysoff #officedj

Type 2 Fun - we've all experienced it, but what is it exactly? I break it down in my latest post. Type 2 Fun is all about pushing ourselves out of our comfort zones and enduring discomfort, whether it's in #climbing #running #coldplunging or braving a new hobby or event. It's not always enjoyable in the moment, but it's where we grow and build resilience. So next time you're faced with Type 2 Fun, embrace it and see what you can learn about your own strength and endurance. #fun #play #type2fun #typeIIfun #grow #selfgrowth #climber #climbing #boulder #bouldercolorado #boulderclimbing #ultrarunning #ultrarunner #ultramarathon #ultranedurance #endure #discomfort #resilience #strength #gethard #strength #science #research #sport #growthmindset #beginnersmind #leadership #teambuilding #healthandwellness #health #discipline #wholehealth #endurance #endure #endurancetraining