It’s January 3rd, and somewhere right now, a resolution is dying.
Maybe it’s the “ride every day” promise that lasted until you got wrapped up in day-to-day life. Or the “lose 20 pounds by March” goal that felt inspiring on New Year’s Eve but crushing by breakfast on January 2nd.
Here’s what I’ve learned in 66 years of living and decades of coaching: resolutions fail because they’re built on willpower and wishful thinking. But habits? Habits are built on something much more reliable—tiny, repeatable actions that don’t require you to be superhuman.
And one of the favorite habits I’ve acquired, is to re-read one of my favorite books, Atomic Habits at the start of each year. The author, James Clear—reframes your life as a series of tiny experiments, where each small action is a quiet vote for the person you are becoming—not a test of your worth.
And for many OWLs—with so many years of resolutions that never came to fruition behind us—this changes everything.
Why Resolutions Fail
Resolutions are all-or-nothing. They’re outcome-focused. They demand perfection.
“I will ride 5,000 miles this year!”
“I will race every Tuesday ZRL race!”
“I will get my FTP up 20 watts!”
Sounds familiar, right? But here’s the problem: life happens. Your knee flares up. Work gets crazy. You miss a week, then two, and suddenly that shiny resolution feels like a failure staring back at you.
Resolutions don’t account for the reality of our bodies at 50, 60, 70, and 80+. They don’t honor rest days, hormonal shifts, or the wisdom that comes with age—the wisdom that says showing up matters more than being perfect.
The Atomic Habits Approach: Small Changes, Big Results
Clear’s framework is beautifully simple:
1% better every day compounds into remarkable change.
Not 50% better by February. Not a complete life overhaul. Just 1% better. One small action, repeated consistently, until it becomes who you are.
You do not rise to the level of your goals. You fall to the level of your systems.
–James Clear
This is where the magic lives for OWLs (Older Women in Lycra)! We’re not chasing youth or speed. We’re building systems that support the cyclist—and the woman—we want to be!
How to Apply Atomic Habits to Your Cycling Life
Let’s get practical. Here’s how to turn Clear’s principles into pedal strokes:
Make it obvious.
Want to ride more on Zwift? Don’t just wish—get specific! Translate each resolution into a clear cue: time, place, and trigger.
For example, “After breakfast, I will ride on Zwift for 20 minutes.”
Visible cues and clear plans beat vague hopes like “I’ll ride more on Zwift this year.”
Make it attractive.
Pair your ride with something you love. Join the OWL.BiKe Grey Zone Trivia rides on Saturday where you get fitness and fun. Sign up for one of OWL.BiKe’s Tuesday ZRL Grandmasters teams and enjoy the camaraderie of racing with your peers.
Pair what you need to do with something you enjoy. For example, only watching a favorite show while pedaling on Zwift.
When riding feels like a gift instead of a chore, you’ll keep coming back.
Make it easy.
Shrink New Year goals down to “atomic” actions: 1 push‑up, 5 minutes of reading, 10 minutes on the bike. Start absurdly small. Instead of making a resolution to “ride more on Zwift.” Try an atomic action like “clip in and pedal for 10 minutes.”
Ten minutes sounds small, right? But it packs a punch! Because once you’re on the bike, you’ll often keep going. And even if you don’t? You still showed up. You still cast that vote for the cyclist you’re becoming.
And while you’re at it, put your cycling shoes next to your bike. Lay out your kit the night before. Set your laptop on the trainer with Zwift already open.
The easier it is to start, the more likely you’ll show up. And showing up? That’s the whole game!
Make it satisfying.
Track your rides. Celebrate your Drops. Post your victories in the OWL Club—whether that’s a new PR or just getting on the bike when you really didn’t want to.
These serve as immediate rewards, and help form new habits. When a habit feels immediately satisfying, your brain wants to repeat it long after New Year’s excitement fades.
Grandmasters racing isn’t about podiums (though those are sweet!). It’s about the satisfaction of knowing you tried. You showed up. You honored your commitment to yourself.
Planning Your Zwift Training: Systems Over Goals
Here’s where this gets really good for your 2026 training plan.
Instead of setting a massive goal like “Increase FTP by 30 watts,” build a system:
- Establish a clear cue: time, place, and trigger: Join the OWL BiKe Grey Zone Ride every Saturday after breakfast (in North America) or before tea (in the UK)
- Pair what you need to do with something you enjoy. I will watch Pluribus while pedaling on Zwift. (Yep! It’s filmed in my hometown.)
- Make it easy. Lay out your cycling shoes and kit Monday night. You’ve just made racing ZRL easy!
- Immediate rewards help form new habits: after the race, post your victories to the OWL Club!
The goal takes care of itself when the system is solid. And the system? The system is forgiving. It bends when you need rest. It celebrates consistency over intensity.
Your training plan isn’t a test you can fail—it’s a framework that supports you.
When you miss a ride, the system doesn’t collapse. You just pick up the next scheduled session. Boom, got it! No guilt, no drama, just the next small action.
Habit Stacking: The Secret Weapon for Memory and Momentum
Now here’s where Clear’s concept of habit stacking gets really interesting—especially for those of us navigating the cognitive changes that come with age.
Habit stacking is simple: attach a new habit to an existing one.
“After I pour my morning coffee, I will stretch for 2 minutes.”
“After I finish my Zwift ride, I will write down one thing I’m grateful for.”
But here’s what I’ve discovered as a coach working with women in their 50s, 60s, and beyond: habit stacking isn’t just about building new habits. It’s a powerful memory tool.
How Habit Stacking Enhances Memory
When you stack habits, you’re creating neural pathways—connections in your brain that link one action to another. This is huge for memory retention!
Think about it: if you always put your bike shoes in the same spot after every ride, you’ll never waste time searching for them. If you always wash your water bottles right after you finish riding, you’ll never forget.
These aren’t just conveniences. They’re cognitive scaffolding—structures that support your brain as it changes with age.
Subtle doesn’t mean insignificant—it means smart. Wise OWL!
Stacking for Cycling and Life
Here are some habit stacks that work beautifully for OWL riders:
- After I log into Zwift, I will take three deep breaths and set an intention for my ride. (Mindfulness + preparation)
- After I finish my ride, I will immediately schedule my next one in my calendar. (Consistency + accountability)
- After I unclip, I will spend 5 minutes stretching. (Recovery + injury prevention)
- After I eat breakfast, I will check OWL.BiKe’s ride schedule for the week. (Community + planning)
Each stack reinforces the next. Each small action becomes a breadcrumb trail your brain can follow—even on days when focus feels harder.
And here’s the beautiful part: the more you practice these stacks, the more automatic they become. You’re not relying on willpower or memory. You’re relying on routine. On rhythm. On the quiet power of showing up the same way, again and again.
The Person You’re Becoming
Here’s what I want you to remember as you start this new year:
You are not broken. You do not need to be fixed.
You are a woman who’s lived decades, who’s earned every line on your face and every bit of wisdom in your bones. The goal isn’t to become someone new. It’s to become more fully yourself—stronger, more present, more alive.
Atomic Habits gives us permission to stop chasing perfection and start building systems. To stop measuring ourselves against who we were at 30 and start honoring who we are now.
Every time you clip in, you’re casting a vote. Every time you show up for a Tuesday ZRL race or a Saturday Grey Zone Trivia ride, you’re casting a vote. Every time you choose rest when your body needs it, you’re casting a vote.
Small actions, repeated consistently, become identity.
So forget the resolutions. Build the habits. Stack them, celebrate them, let them carry you forward.
The bike is waiting for you! Your fellow OWLs are waiting for you! And the person you’re becoming? She’s already here—one tiny vote at a time.
Ride on, OWLs. 2026 is ours.
What’s one tiny habit you’re ready to try? Share it in the comments—let’s build our systems together!
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