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Rod: Welcome everyone, Rod from Sports Adventure here again today. Today we’d like to continue our interview series where we interview inspirational people from around the globe. To share their expert insights on mountain biking, good health, and life. My guest today, started a website under his own name, to help people optimize their lives mentally, physically, and emotionally. He also helps people to optimize their health through a tailored coaching eating programs. He’s a certified banting coach, personal trainer, and a certified triathlon coach. I’d like to welcome Andre Obradovic. Welcome Andre.
Andre: Hi, how are you?
Rod: Really well thanks. Thank you very much for your time of day, mate. I really appreciate it.
Andre: That’s alright Rod, and welcome to all the listeners too.
Rod: Thank you very much. Terrific. Alright, we’ll kick off. What’s the good thing for you or what’s the great thing for you about being a mindset coach?
Andre: I think the great thing is seeing how when you ask people questions about their habits and behaviors or how they’re thinking, how they can actually find answers to realize themselves what they need to take control of or what they can do themselves to change, and then over the weeks and months seeing that change happen. That’s probably the best thing, is seeing the change and how people grow and get to where they want to go by being there with them and supporting them and coaching them.
Rod: Certainly. Yeah. Just need that little bit of direction and a little bit of hand-holding if we can say that, and point them in the right way.
Andre: Yeah, well I guess you know there’s 2 things to coaching. There’s coaching and there’s mentoring. As I see a certified coach, in terms of deep coaching, what we’re taught, and our certification process is, it’s all about having the client build their own skills so they can actually learn themselves by asking them the questions. Our fundamental belief is everyone knows, deep inside themselves, what they need to do. They don’t need a coach telling them what to do. We want to equip a client or a person to dig out deeply what they need to do themselves. So that’s coaching, and in coaching, you don’t actually tell people anything. You ask the questions. Mentoring, which I did business mentoring. That’s what we call blended coaching, where we’ll actually say to the person, I’m not going to coach you now. You ask permission to mentor them, which means using your experience or insights to give them advice around how you’ve seen other people handle things, because then otherwise people will get confused, you know, coaching or mindset arrangement around, are they supposed to be coming up with the answers themselves, or are they supposed to be learning? So we say mentoring and coaching, and sometimes the two come together, but coaching’s really about a true belief that the client actually knows what they need to do. They just need to have the motivations and the insights themselves to actually take those steps.
Rod: Yeah. Certainly. I think that’s a very important comment I think you made there, is having their own personal motivations to make the decision to seek coaching, and to head down that path. How have you found that sort of, coaching people who might be on the fence if you like. They’re not 100% sure, they’ve heard a little bit about coaching, obviously our kids are coached sporting wise, musically, obviously you’ve got school, but coaching particularly in this country, Australia, is sometimes a little bit of a taboo subject if you like, for some people.
Andre: Yeah. Exactly. So that’s why I don’t use the word life coaching. I think there’s a lot of coaches around, and a lot of people don’t have the required experience or qualifications. They go and do a weekend course and all of a sudden they’re a coach. Well, I’ve got to have 500 hours of formal coaching plus all the training we do to get there. So I think, people, I find that people don’t come to you unless they actually are prepared. Something drastic is happening in their life, or the pain has become to hard for them to bear to cope with, and then they realize they need help. So I’ve found that, all the clients that have come to be probably have only, either I’ve sacked only, either they’ve sacked me or I’ve sacked them, there’s probably only been one or two where we’ve worked for four weeks, and at the end of those four weeks people have an option to continue, and if they continue, then they have to commit for another 5 months. So, I don’t work with anyone unless it’s 6 months, but after 4 weeks they have a good feel as to whether this is for them, and I have a feel of whether I want to work with them or not. I don’t work with everyone, right? They have to be committed. So I find that by the time people come, generally they’re committed. The pain’s too great. They’ve got so many problems that they have to do this, and generally it works for them because they’ve got some, we develop that compelling reason or compelling vision of where they want to get to and what’s driven them to come, and that’s the first question on one of the surveys I use with people’s, what’s made you decide to come and talk to me? What is the reason that you’re here today? Generally, the great thing about coaching, right? I’ve had so many people, it’s so exciting, they come to you on day one and they say, this is what I want to fix. My career, I hate it. I hate my job, right, on day one. Then by the 4th session on week 4, they could either be using all my tissues in a box of tissues I have here, and the whole thing’s totally changed to be, my wife’s having an affair or I’m not happy with my body. Or I don’t, my mother in law this, or I hate my boss, or I love my, it can be totally, and I say that to them. They come the first time and they say, this is what I want. I’m like, okay. Well, in 4 weeks it’ll probably be different. They don’t believe me. 90% of the time it’s a totally different thing.
Andre: That’s the great thing about coaching, and that’s what I find people really love, because I say that to them the first time, and then by the 4th they think you’re some sort of guy with a crystal ball. People dig deep down, deep underneath their emotions, they find out what’s driving them, and that’s the great thing about coaching. It can get quite emotional, you know?
Rod: Certainly, well done. Going through your background, you’ve got, done a swag of training, lot of experience there as you’ve alluded to. Could you give us a bit of background knowledge in how did you become a coach initially?
Andre: How I did or how anyone does?
Rod: Yeah, you did. How you did.
Andre: Okay. So, I joined the army at 17, worked in the army for 18 years. Great career. Went into the corporate world. Had a job in a big American company for 14 years. During that time I did a little bit of study and the company put me on courses with, you know, the Harvard Business School, and different high end colleges where you learned about emotional intelligence, and how to be a better leader and things like that. There I went into another job and I was only there for 14 months. It was probably the worst job I’ve ever had. I got quite ill. Due to stress. I had to leave that job and basically, I will never ever go and work for another company again. So I left that job thing quite being through that process I had to work out what I wanted to do with my life. I decided that I wanted to help other people, so I went and got all the formal qualifications, I blended in my experience, and then I built in the whole low-carb, I mean that’s the approach of lose your belly dot com that I use. A low carb nutrition approach, which I know you’re big on Paleo which is very very similar.
Andre: I blended my passion for exercise and health, and the emotional into the mental side, and dealing my courses for the ICF, the International Coaching Federation, and a few other things using emotional and social competency inventory from Daniel Baldwin and Richard [inaudible:15:43] around the emotional and social competency that a leader has. Sort of that business coaching and leadership coaching, but also that personal stuff, and it’s all been through experience, the hard things I’ve learned, and changing my life, myself to be a much calmer and more relaxed person that doesn’t get too stressed, which is really helping with my racing at the moment. Also, that’s sort of how I got to this.
Rod: Yeah certainly. No, that’s an incredible story and a big turnaround, and as you said you learned to also [inaudible:16:15] a major event in your life, led to a major change for yourself and obviously your training, new direction, down the path of something you love and are very passionate about, and yeah. You’re able to pass that on and help other people in a similar way. Terrific. If, people come to you and you’ve seen a number of people through your training. What would be the top 3 things that you would need to tell someone in order for them to be successful? Is there any standout factors there that you see are common traits, if you like?
Andre: Yeah, okay. So I’d actually, I wouldn’t say what I need to tell them. That’d be like, what questions I need to ask them. So, first thing I’d be asking them is, where do they see themselves in the future, so what are their big goals, what’s their compelling vision? What are they on the planet for? What are they here for? So that’s the first one. Second one would be, what do they want to change? What habits, what actions, what beliefs do they want to change that they have? Usually, coming for coaching is about, people struggling with making a change happen.
Andre: That’s number two. Then, probably the next question I would ask them would be, how do they feel in their health? You know, how do they sleep, are they stressed, and how do they feel physically with their physicality, because often, stress, underlying stress that we have really can damage our health, and it all is related to sleep. I believe it’s all related to sleep on a fundamental level. Nutrition, and I don’t say diets because nutrition is the food that keeps us healthy, and the last one is the way we think. So, the way we think can damage our sleep, it can damage, it can cause stress, it can cause mental health issues, and we can change the way we think a lot, so those 3 things are all in our control. How we sleep, unless we’ve got kids. You know. Sleep, nutrition, and the way we think are all 3 things that impact stress, and we can control all of them if we understand. So, those sort of 3 things, where do you want to be in the future? What do you want to change? Then, those 3 little health things about how you feel about your health, and often people don’t think about those sort of things.
Rod: No. I think there’s some great questions, and if someone came to you, kicked off, got underway, obviously how long is a piece of string. Probably relates to this question a bit, but how long does it take people to get a handle on where they’re at, where they’re going, and you mentioned earlier on, a little bit of a time frame that you put on, some of your programs, is an understanding, there’s not a one size fits all because everyone comes in, yeah.
Andre: No. No. Everyone’s different, right? So, the first thing I’ve got a health evaluation for $49 that we offer to people. If they’re interested in improving their health, and most people come for coaching, fundamentally will always come down to some health issue, right? We can always optimize our health. So, they do a survey online. We do a meeting with them. I give them a report that I’ll write which is like, key recommendations around health aspects, and those health aspects cover the way you think, they cover stress, they cover sleep, nutrition, hydration, you know all of that, and habits. Then, what I find is that if people start a coaching program within a week, things start changing. So, I had a gentleman, Adam, I won’t say his surname came to me this morning. He did the Health evaluation last week, I sent him the report, and in there one of the recommendations was, reduce your alcohol, stop eating bread, pasta, rice, and potatoes. Today when we met, one of the things, he’s got a sleep problem, we’ve talked about his sleep, and he said, you know what? I’ve stopped eating sweets after dinner, because that was one of the recommendations, and I think I’ve slept better. I also started reading a book, before I went to bed instead of being on electronics. I think I’ve started sleeping better. This guy has gone to Doctors, he’s gone to Conbriene Health and had sleep things, and spent thousands of dollars on all his sleep, and not one doctor has said to him, one of the reasons you could be waking up at 3 am is because if you’re having sugar and biscuits after dinner, your blood sugar drops and your adrenal glands send a warning message at 3 am saying your blood sugar’s too low, you’re going to die, wake yourself up. One of the questions in the survey is when you wake up at night, if your sleep’s disrupted, are you wide awake? If you’re wide awake, that means your body is waking you up to get you to live. So, in one week, he stopped eating snacks after dinner, sweet snacks after dinner, he started reading a book, and he says his sleep’s improved. This guy’s going to be on fire, right? He just signed up for a 3 month program, because he can’t afford the 6 months. I know he’s going to lose his 6 kilos in like 6 weeks, that’s going to change his life, just like, but generally, if I’m, the mindset changed purely mindset change, where people have some deep baggage and some deep emotional issues that we’re going to work through using NLP, neurolinguistic programming. You know, generally that can take 2 months, that can take 8 weeks. Well it can, I’m not good with numbers, it could take 3 months. I had a woman client who was working with me on health, and it took us 4 months to get to the issue that was causing her to binge eat. But after she’s at one of, she’s, a really good client, and she is absolutely, she’s just sacked me, because we, she doesn’t need me anymore. My job is to have my clients at the end of 5 or 6 months say, I’m sorry I don’t need you anymore. That’s what I want to have happen. She, she’s changed her whole life, but it took us about 4 months to find that underlying issue. There was a lot of tears and a lot of emotions, so not everyone’s the same, but often people are the same, you know?
Rod: Yeah, certainly. Now that, the results you had from the first gentleman, are turned around in a week, he would be absolutely over the moon, and being able to get such a quick, for us, it sounds like a relatively easy result, from making those pretty simple changes, he’d be absolutely stoked. Well done.
Andre: Yeah, well the thing that annoys me is all these Doctors. The Doctor wouldn’t say that to them. I’m not a Doctor. I’ve got another client, a type one diabetic, right? Who has lost, I think he’s lost 17 kilos, his blood pressure, it’s on my website in the testimonials, his blood pressure medication’s been halved, the insulin he’s had to take has dropped by a 3rd, and his Doctor basically was ecstatic. He wrote me a letter back explaining how positive the changes have been. And I’m not a Doctor. All I’ve said is, I’ve challenged this thing that if you’re a diabetic, you need to eat more sugar. I mean, how do we get diabetes? We get it form our insulin receptors being flooded by blood sugar, that’s because we’ve become a diabetic generally in some instances because we eat too much sugar. Yet, a diabetic diet is you have to eat sugar. It’s crazy. I go on a bit of a tangent, I’m a bit passionate about this sort of stuff.
Rod: No please, go on. I can understand your passion. It’s sensational. Those results are extraordinary. Very good. So, if someone understanding, you get a number of people with different conditions or complains coming to you, your advice, who do you find you’re able to help the most? If you’re like, what type of conditions do people come to see you with that you’re able to really make a real sustained change?
Andre: The biggest one is, men. I’ve been very successful with some ladies as well, but I find that men who are in their 40’s and above who have put on a bit of a tummy, who have the belief that smashing themselves at the gym is the only way to lose weight, and often they’ll drink a bit of alcohol, or some of them have an alcohol addiction, and to me that means you have to have 2 or 3 glasses a night 3 or 4 times a week. To me, that’s an addiction, but that’s just my opinion. I think, for me it’s the men that have got a little bit of a tummy that they have this belief that the thermodynamic energy balance model is the right one, which means if I cut down my food, I work out at the gym, if I work out more at the gym in kilo joules, then as long as my dietary intake isn’t higher than that, I’ll lose weight. We know that never works, so that’s sort of the guys who are like in their 40’s, or 50’s, they’re the main clients I work with, and they’re the ones that I work with. I’m all, well what do you want to look like? Do you have a vanity mirror? They go, well what do you mean? Okay, so in my shower in my bathroom, I have a shower, and it has a mirror. When I’m standing in the shower, and I’m 52, and I’m washing my 8 pack, because I’ve got one. I didn’t used to. 3 years ago I had a flab pack. I wash myself in the shower and I rub my abs, I look in the mirror and I say, I’m proud of what I look like. I’m proud of what I’ve achieved, and this is the thing that stops me from having a vanilla slice, because I used to love vanilla slices, or the beer or whatever. I say, have you got a mirror? If you don’t look like that now, what do you want to look like?
Andre: Or does your mirror tell you you’re normal, because having 10 kilos of excess body fat on your tummy isn’t normal. I do it in a very coaching way. So, we get used to the fact that most people in Australia are fat. Yeah, I can say overweight. They’re fat. They’re fat because they generally, their hormones aren’t working properly, and they’re generally eating the wrong food. Most of the men that I see are overweight, and they want to lose it but they don’t know how, but they’ve got to change their belief, they’ve got to change their habits, and they’ve got to be able to explain to people, like you would have gotten a lot of crap from people when you started eating Paleo. What do you mean you don’t eat bread? What do you mean you don’t eat pasta? We need 8 servings of grain a day. So I help these guys and women understand the science so they read the primal mind, primal body by Nora Geerlandcus. They read the big fat surprise by Nina [inaudible:27:44] so they buy all of these books and I ask them as part of their health when they go to bed to read. So, they’re improving their sleep, they’re learning, and then they become evangelists to help other people, because people, well what do you mean you don’t eat bread or porridge? They can justify it to themselves why they’re doing it, but they also maybe influence other people to change their health.
Rod: Yeah certainly. No, you’ve hit on some really good topics there, and I learned myself starting Paleo. You do, and I still get a lot of looks, and I’m very strict about what I eat. My history was, I had a long period of health, poor health, from Lime disease. As controversial as that is in this country. One of my Doctors, I went through a long period of trying to find a cause for my illness, once we got the test results, we got a positive result, we could start treating the cause not just treating the symptom. We’ve got to make some real change, and one of those was to convert to Paleo, and I was, at that time prepared to try anything. I was at my wit’s end. My health was getting worse, and I was almost to the point of mentally and physically was beat. Turning that around, I see that as being one of the keys to my well being now. Recovering from a period of ill health and returning back to a period of health, a state of being far healthier than what I used to be. I used to think I was reasonably healthy before I fell ill. Now I look back at it now and it was just junk that I was eating. Absolute rubbish, and I was eating a lot of it just to try to get full. You allude to that also in some of your writings as well, Andre. Turning it around now, and a lot of people have asked me about what I do, how I live my life, and what I eat. I, as you do on a daily basis, talk people through just small changes that you can make that will make a big difference, a big positive difference to your life, and it does require commitment. We’re force fed a lot of wrong information in my mind, and a lot of information that keeps people feeling bad, feeling lousy, and is not positive in any way. So yeah.
Andre: Yeah. Well you know, when I tell people a story about how grains were genetically modified to grow wheat, you know, like wheat back in before the 50’s we had eight or you know, before genetically modified grain came on board, our wheat had about 14 chromosomes in it. Now it has about 36. None of those proteins have been tested on the human gut until just recently by the World Health Organization, and we say to people, look at it all worthy, witless, when it was 16 feet tall. Now it’s a meter tall and it’s got a thick stalk, that’s happened because it’s genetically modified. They did it all in New Mexico and they grew 2 crops a year so they could genetically modify it really fast, and about the same time just very strangely, celiac disease changed. So in the past, if you had a celiac problem, you were skinny and you had diarrhea. Now you’re obese and you’ve got constipation. You have all these group gluten free products that are for carbs, or aroute are written in tapioca starch because people think, well we have to eat pasta. We have to eat bread. The issue is, those proteins leak through the blood brain barrier in the brain and they leak through your gut, so we’ve had these big growths, so to speak of issues with gut health and Alzheimer’s and dementia, and people don’t understand. It’s because of these proteins in bread, in wheat, that haven’t been tested and they’re genetically modified.
Andre: So when I tell people that, they freak out. They don’t, they say how can we eat this? I’m like, because companies want to make money.
Rod: Yeah. Those sort of food types are, in a lot of people’s diets. A majority of what they eat, it’s not a minority. It’s a big chunk.
Andre: Yeah. So that’s a mindset, that’s a big mindset thing I work with on people. These beliefs that we have, you know? One of the other favorite things I say to people is, is this habit of yours working for you? Is it being resourceful? Like, is getting smashed on beers on a Friday night, so you wake up sick on a Saturday morning and you still feel sick at 2 o’clock in the afternoon, is it helping you? They say, no. I’m like, well what could you do about it? They just look at you. What do you mean? Well what could you do to change? How do you want to feel? I want to feel good. Okay, so what’s two things you could change? Oh, but it’s hard. Oh, well, okay. You know. Yeah, interesting conversations.
Rod: That’s it, that’s exactly right. Yeah. No, you’re spot on. Yeah. If, we’ve been through a number of different things here and I really appreciate some of your insight here. The common problems that you see people that come to you with mindset issues. Is there anything that you could put your finger on to say, these are common traits, if you like?
Andre: Worry. So, a lot of people with their sleep, they worry about things. So, their health and their work and their relationships can be affected by stress and worry, so one of the big things is, people have bad sleep, and it’s generally because they go to bed worrying about things. So, that’s sort of the first one. I think the second one is people get overwhelmed by life, and I think part of that is because, and this was part of, one of my issues was, it was all about the money and the position and the fancy car, not that I have a fancy car, but you know. Like, they often believe money is very important, and it’s one of the most important things, so they’ll sacrifice their health, they’ll sacrifice their relationships, for their job. So, the second thing is around job and career. So, not tying your identity to you being a lawyer or you being a journalist or being a Doctor, because if all of a sudden you become ill, or something changes or you get made redundant, it’s just a job. You know? You can find, I went through making half a million dollars a year, and I’m probably earning $100,000 now, and some people would say that’s a lot of money, but that’s a big change, right?
Rod: Massive change.
Andre: I’m much happier.
Andre: Right? We don’t have a beach house or anything like that, but we’ve, it’s about choices. So there are sort of two things. The last one would be around being kind, and language. So, just being more emotionally aware of the language you use when you talk with people, your kids, your spouse, and not judging. I used to be a very judging person. Through this whole process I’ve learned that you can be a lot calmer in life and more balanced in life, if you are less judging and just accept things and don’t judge people. Then, I guess the last thing from my perspective is I think everything happens for a reason. I guess one other nugget is, I have the same. The gap between knowledge and action is planning and mindset, and what that means is, a lot of people know what they have to do. Some people know what they have to do, but they don’t plan. They don’t plan, and they don’t have the mindset to make those changes, right? Some people don’t know what to do, so they can learn what to do, but then like, you know when you say to people, what are you having for dinner tomorrow night? I have these 4 beautiful ladies here, I said, who knows what they’re having for dinner tomorrow night? Only one of them said yeah. I said okay, so what do you mean you don’t know what you’re having for dinner tomorrow night? Does that mean you have to go and shop? Yeah. Well, what, you mean you go to the shop to buy one or two nights worth of food? Wouldn’t you save yourself 2 hours a week if you did 2 shops a week and you had a meal? Oh, but that’s hard. Oh. So, if you don’t know what you’re eating and you don’t have the stuff, what do you do? Oh, we go to the pantry. Well, what, you mean you get a box out of the pantry? Yeah. What, you eat food out of the box? Not real food, you know. So it’s about this thing, you know, planning, prior preparation prevents piss poor performance was an answer.
Rod: Yeah, yeah. Good saying.
Andre: So, we might know what to do, but we don’t plan and sometimes we don’t have the mindset to plan because we think it’s hard and we don’t make the time to plan, so we’re down to fail.
Andre: There’s sort of the key things I believe, the things I see.
Rod: Yeah, certainly. I think it’s a very good point, because a friend of mine made a comment the other day that most people spend more time planning for a holiday than they would for their own self or their business. There’s probably a lot of truth in that for a lot of people. Not all, but I think that’s a very valid point. If someone came to you and was thinking about trying to get on top of their woes and their mindset in particular, can you give a few quick points of what they need to do to kick off, to get started, if you like?
Andre: Yeah, sure. So the first thing they can do, and you can share this link, is I have a, I’ll send you the link and you can put it with the podcast. We do a wheel of life exercise, so the wheel of life is a circle and it has your quadrants in it, so 8 segments in it like an orange, and if you cut it into 8 segments. Around that circle you put romance, family, work, physical environment, health, finances, whatever you think’s important in your life so you rate yourself. At the end, you have a 0 to 10 for each of those out from the center out to the edge, and that draws a picture of your life. If you’re lucky, all of the lines sort of make a nice wheel, and if you’re unlucky, a lot of them will be a 2 or 4 or 6 or, and it’ll be a jagged wheel. So that exercise, is something all your listeners can download, and that’s what I do with everyone in the first session is the wheel of life, which helps them look at their life, and I ask them to do it with their partner as well.
Rod: Good point.
Andre: In fact, funny story. I had one client, a young guy, Simon. He did it, and he rated finances as 2 and romance, with his wife of course, as like, 8. Now, she did it on him, and it was totally the other way around. So he rang me and he said oh, mate, you’ve just saved my marriage. I’m like, what do you mean? I’ve just booked a dirty weekend away. We’re going away without the kids because apparently I have the wrong perception of money and our romance activities. Alright? So, I ask them to often get their spouses to do it with them and show their side of it, so that’s probably the first thing, and in the second thing would be asking them those questions around or having them think about where do they want to be? Either in 6 months or 12 months or 2 years. Some people, younger people say, well 10 years is too hard, right? I’m an old guy, I’m 52. We have a plan for 5 to 10 years. That’s what our plan is, whereas someone that’s 24 generally can’t look 12 months ahead.
Rod: Sure. No, that’s terrific. With that in mind, I’ll probably get to this point and start to wrap it up, Andre, and really thank you for your time, mate. Could you just let the listeners know how people can get in touch with you if they’d like to speak to you further, and investigate some of your mindset coaching?
Andre: Yeah, sure. Okay, so Andre Obrodevick dot com is my website. People can book a free 20 minute introduction to coaching. They can actually download the wheel of life, do that, and then book online a coaching session for 20 minutes for free, and that’s probably the best way. I’ll give you the links that you can put with the podcast.
Andre: Or, if they’re just after information about losing their belly, they can go to lose your belly dot com dot au and there’s a $49 health evaluation program. Which is a discount, a great, whether to do a survey and then they get 20 minutes with me and a report to talk through that survey, so they’re probably the best ways. I’m on Facebook, Linked In, Twitter, Instagram, all of that as well. Hopefully your listeners have gotten something out of today, and they can get some pearls of something from our discussion that helped them move along.
Rod: Terrific. You’ve really shared some good stuff with us today. I thank you for your time again, and look forward to when we might have another chat down the line as well. As I said before, you’ve got a wealth of knowledge to offer there and I’d like to share a bit more of that with some of our listeners.
Andre: No worries, mate. Thanks very much.
For more information on Andre click here.
Or to download the Wheel of Life and book a coaching session for free click here.
And also you can click here for more information on “Lose Your Belly”.
Keep in touch and see you out on the trails.
About The Author
Rod Bucton, mountain bike fanatic from Mid North Coast, New South Wales Australia…discover the inside edge to become a more confident mountain bike rider and while you’re at it follow Rod on Facebook or Instagram.
Like any sport, bicycling involves risk of injury and damage. By choosing to ride a bicycle, you assume the responsibility for that risk, so you need to know — and to practice — the rules of safe and responsible riding and of proper use and maintenance. Proper use and maintenance of your bicycle reduces risk of injury.