Basic Bike Maintenance

CTC_Leaflet_Basic_Bike_Maintenance

HOW BE HAPPY

WE SPEND so many hours working that it makes perfect sense to try to be happy, but moving to a state of cheerfulness involves some homework.

One road map came to me recently in the form of a book on the five steps to becoming a happy, fulfilled and successful student. While The Happy Student is aimed at students, it does have tips that apply to all, young or old.

Author Daniel Wong says you must run your own race and not the one other people think you should run. To be happy, you must become purpose-driven rather than performance-driven.

His 30 ways to stay motivated include smiling when you wake up, doing something social every day, exercising, sleeping well and resolving relationship issues right now.

What these tips tell you is that you are in control of your own happiness.

Happiness at work does not mean getting a bigger pay cheque or getting your boss to stop calling you while you are on a holiday.

It does mean making a conscious decision to be happy and avoiding negative conversations and unhappy people as far as possible.

‘Happiness is a mental state and the good news is that in whatever work situation, we can choose the state of mind to have,’ says Mr Tan Swee Heng, a director for leadership and talent development at LZ Leadership International.

‘The key is to choose to be happy with our work, until it becomes our mental habit… This is to prevent ourselves from being affected by adverse work situations or even by some of the unhappy talk or colleagues in the workplace.’

Dr Srikumar Rao, author of Happiness At Work, says the biggest obstacle to workplace happiness is believing that you are a prisoner of circumstance, powerless before events.

The truth is, you are responsible for the life that you have, he says.

Mr Stephen Lew, a psychotherapist from the Positive Psychology Centre here, says: ‘Happiness is a perception. It is a choice. It is possible only when you train your mind to do so. You need to build a mental muscle on a day-to-day basis.’

He suggests keeping a ‘positive’ journal in which you record three to five good things about yourself every day.

‘If you record it for 21 days, there will be a physiological change. You will become more relaxed,’ he says.

Another tip is to gaze in the mirror, look into your eyes and say three positive things to yourself.

Or you can wear a rubber band on your wrist and every time you start to think negatively, stretch the band to hit yourself. That will stop you from negative thinking, says Mr Lew.

In a lot of Mr Tan’s leadership training and coaching sessions, leaders and employees are encouraged to make the choice to be extraordinary in their attitudes, skills and knowledge.

‘If their minds are focused on becoming excellent at work, they probably will not have the time or mind to dwell on ‘unhappiness’,’ says Mr Tan.

In an economically driven society like Singapore, people tend to peg the value of money to happiness.

Still, they may not realise that their material achievements such as an increment may not bring them a lot of happiness, says Mr Lew.

Research shows that gratitude such as recognition at work brings the largest amount of happiness while age, gender, physical attraction, social status and the amount of money one has have the smallest impact on happiness, he adds.

Happy managers and employees, says Mr Tan, are wonderful role models in the workplace. ‘Like fragrance, they can infuse the place with their positive energy, causing others to also ‘work happily’.’

It is surely not possible to be happy 24/7 and when adversity strikes, happy people will still crack but they recover faster, experts say.

‘Happiness is not just about feeling good, it is about living longer. You will also be more likeable and have better relationships if you are happy,’ says Mr Lew.

The Cycling Bible: The Complete Guide for All Cyclists from Novice to Expert

was hoping for a more in depth coverage of the bike components complete with pix.

but it was one of those skim the surface stuff – can’t believe anyone will want to buy this for 50 USD

LED lights in block

HDB is making a complete replacement from the yellow lights to energy saving LED ones. mate – just do this right from the start and it will be good isn’t it…

from this...

to this!

The increasingly full bike rack

bikes

and that’s me and the Giant in the middle!

still less than 10 people in all (not that i mind since i get my good ol’ spot on the rack) – and all for the size of a carspace!

Amazing Pace

just flipped thru everything – seems the same stuff after reading 2 other of his books already

a not very long LSD

well starting at noon was deliberate but i will have thought to go 15km or more – ended up only 12km plus. was very hot and i was stinking and rather dehydrated.

it was a very easy constant pace though – will prob have gone further if the weather was not so hot and i can plan a more interesting loop.

cycling is a stress reliever

so i napped for a couple of hrs – for some reason the swim took quite a bit out of me and i hit the sack rather easily.

woke up and decided to cycle to the library on the trust Trek 7200.

it’s such a easy ride.

down the PCN, and just enjoying the breeze, the rolling of the wheels and the scenary – u see a lot more pretty chicks than when u are speeding along in a car. the number-lock bicycle lock is quite nice – i dismounted, found a lampost and just locked it up – no keys or whatever paraphernalia.

no worrying abt carpark fees, and just laughing at the goons stuck in the super heavy jams outside Lot1 @ CCK.

i feel so light inside now – enjoyed the air, slight workout, and now enjoying the free magazines at home.

 

final swim before trials

so it’s really a bitch that i’ll miss the biathlon due to the ICT (damn the NS…it’s a fucking pain in the ass)

and as well a bunch of stuff all falling within the 20th Feb – 9Mar period – so it’s a real bummer..

but at least the swim trial will be on Feb 04 so i’ll get to do the first OWS of my life – 1500m in the sea – it’s rather exciting.

so i guess this is the final practice and it was ok – 33:57min for 1500m at my guess-swim pace – perhaps it will be faster towards the end but it’s definitely easy pace without killing myself.

again: wide shoulder tracks, scoop using armpits, feel the lats, flutter kick…

10 Best Excuses For a Vacation

Ironman 70.3 Asia-Pacific Championship

Location: Phuket, Thailand
2010 Date: Dec. 5
Distance: 1.2-mile swim, 56-mile bike, 13.1-mile run
Website: Ironmanasiapacific.com

Rose Hall Triathlon
Location: St. James, Jamaica
2010 Date: Oct. 23
Distance: 1.5K swim, 40K bike, 10K run/.75K swim, 23K bike, 5K run
Website: Rosehalltriathlon.com

Bali Triathlon
Location: Jimbaran Bay, Bali
2010 Date: June 20
Distance: 1.5K swim, 40K bike, 10K run
Website: Balitriathlon.com

Ironman France
Location: Nice, France
2010 Date: June 27
Distance: 2.4-mile swim, 56-mile bike, 26.2-mile run
Website: Ironmanfrance.com

Honolulu Triathlon
Location: Oahu, Hawaii
2010 Date: May 16
Distance: 1.5K swim, 40K bike, 10K run/.75K swim, 20K bike, 5K run
Website: Honolulutriathlon.com

Tahiti Nui Triathlon Series
Location: Tahiti and Raiatea, French Polynesia
2010 Date: April 9-12
Distance: 1.5K swim, 40K bike, 10K run/.75K swim, 20K bike, 5K run
Website: Tahitinuitriathlonseries.com

Ironman China/Ironman 70.3 China
Location: Haikou, Hainan, China
2010 Date: March 14
Distance: 2.4-mile swim, 112-mile bike, 26.2-mile run/1.2-mile swim, 56-mile bike, 13.1-mil run
Website: Ironmanchina.com/Ironmanchina703.com

Ford Ironman Cozumel
Location: Cozumel, Quintana Roo, Mexico
2010 Date: Nov. 28
Distance: 2.4-mile swim, 112-mile bike, 13.1-mile run
Website: Ironmancozumel.com

Bonita Ironman New Zealand
Location: Taupo, New Zealand
2010 Date: March 6
Distance: 2.4-mile swim, 112-mile bike, 26.2-mile run
Website: Ironman.co.nz

Spec-Savers Ironman 70.3 South Africa
Location: Buffalo City, South Africa
2010 Date: Jan. 17
Distance: 1.2-mile swim, 56-mile bike, 13.1-mile run
Website: Ironman703.co.za