Get Fit, Stay Fit, Feel Good - 2026

[two wheel tramp]

Any bike nerds wanna go in on a company with me?

Paragon Machine Works

Paragon Machine Works prides itself on making high quality, aesthetically pleasing products manufactured in the USA. We have an extensive line of bicycle frame building components, provide design development and high volume manufacturing capabilities, offer competitive pricing, and guarantee...

www.paragonmachineworks.com

Company Update

Paragon Machine Works prides itself on making high quality, aesthetically pleasing products manufactured in the USA. We have an extensive line of bicycle frame building components, have design development and high volume manufacturing capabilities, offer competitive pricing, and guarantee...

www.paragonmachineworks.com

they are in Richmond and are closing shop

Noooo.

 

[stangmx13]

I’m pretty sure their closure made it onto a GCN vid. I will be surprised if they don’t find an investor to stay open. But who knows if that’s a good thing.

 

[Melissa]

while working out my coach told me that I have strong forearms.

 

[Ridley]

For those that will be here in the next week or two.

 

[Ridley]

And another

 

[Eric B]

Any bike nerds wanna go in on a company with me?

Paragon Machine Works

Paragon Machine Works prides itself on making high quality, aesthetically pleasing products manufactured in the USA. We have an extensive line of bicycle frame building components, provide design development and high volume manufacturing capabilities, offer competitive pricing, and guarantee...

www.paragonmachineworks.com

Company Update

Paragon Machine Works prides itself on making high quality, aesthetically pleasing products manufactured in the USA. We have an extensive line of bicycle frame building components, have design development and high volume manufacturing capabilities, offer competitive pricing, and guarantee...

www.paragonmachineworks.com

they are in Richmond and are closing shop

I enjoy their Instagram posts of things going on in the shop. Always wanted to visit.

 

[Sharxfan]

Hit the gym last night to do bi, tri, forearm workouts with the obligatory treadmill.

So left the house with a puff fish style hairdo and didn't find out until first bicep warmup set as its right in front of the mirror. text my wife and said why did you let me out of the house like that. she responded you work from home your hair always looks like that. I replied not when I leave the house give a fella a heads up next time. Sigh.

So really upped the weights for my sets this time to try and stimulate some muscle growth. did preacher curls, V-bar tricep pushdowns, cable concentration curls, and cable tricep kickbacks. For the forearms I did an exercise where you use a wodden dowel with a hole in it that a rope goes through and the rope is tied to a plate at the end, you then rotate the dowel using wrists and forearms until the rope wraps around the dowel enough the weight is touching the dowel. I wrap the rope to one side first and then the other side both palm up and palm down. I hate this one as it really makes my forearms scream even with only a 10lb weight at the end.

Went upstairs and did my lower body stretches and then hopped on the treadmill. everything was fine until I hit the jogging portion as about 3 minutes in started feeling a cramp/pull in my left leg. I was able to change my gait enough to stop it from going full blown and when it eased up went back to normal which at the 10 minute mark the right leg decided to join the party. I gritted my teeth and prayed to God that I would last one more minute. He must have heard my prayers as I was able to finish out my 11 minute interval.

 

[two wheel tramp]

Hit the gym last night to do bi, tri, forearm workouts with the obligatory treadmill.

So left the house with a puff fish style hairdo and didn't find out until first bicep warmup set as its right in front of the mirror. text my wife and said why did you let me out of the house like that. she responded you work from home your hair always looks like that. I replied not when I leave the house give a fella a heads up next time. Sigh.

So really upped the weights for my sets this time to try and stimulate some muscle growth. did preacher curls, V-bar tricep pushdowns, cable concentration curls, and cable tricep kickbacks. For the forearms I did an exercise where you use a wodden dowel with a hole in it that a rope goes through and the rope is tied to a plate at the end, you then rotate the dowel using wrists and forearms until the rope wraps around the dowel enough the weight is touching the dowel. I wrap the rope to one side first and then the other side both palm up and palm down. I hate this one as it really makes my forearms scream even with only a 10lb weight at the end.

Went upstairs and did my lower body stretches and then hopped on the treadmill. everything was fine until I hit the jogging portion as about 3 minutes in started feeling a cramp/pull in my left leg. I was able to change my gait enough to stop it from going full blown and when it eased up went back to normal which at the 10 minute mark the right leg decided to join the party. I gritted my teeth and prayed to God that I would last one more minute. He must have heard my prayers as I was able to finish out my 11 minute interval.

How does your leg feel today? Are you stretching?

I should change my name to "broken record."

 

[stangmx13]

while working out my coach told me that I have strong forearms.

Great for lifting. Things feel so much better when your hands aren’t a limit.

 

[stangmx13]

Hit the gym last night to do bi, tri, forearm workouts with the obligatory treadmill.

So left the house with a puff fish style hairdo and didn't find out until first bicep warmup set as its right in front of the mirror. text my wife and said why did you let me out of the house like that. she responded you work from home your hair always looks like that. I replied not when I leave the house give a fella a heads up next time. Sigh.

So really upped the weights for my sets this time to try and stimulate some muscle growth. did preacher curls, V-bar tricep pushdowns, cable concentration curls, and cable tricep kickbacks. For the forearms I did an exercise where you use a wodden dowel with a hole in it that a rope goes through and the rope is tied to a plate at the end, you then rotate the dowel using wrists and forearms until the rope wraps around the dowel enough the weight is touching the dowel. I wrap the rope to one side first and then the other side both palm up and palm down. I hate this one as it really makes my forearms scream even with only a 10lb weight at the end.

Went upstairs and did my lower body stretches and then hopped on the treadmill. everything was fine until I hit the jogging portion as about 3 minutes in started feeling a cramp/pull in my left leg. I was able to change my gait enough to stop it from going full blown and when it eased up went back to normal which at the 10 minute mark the right leg decided to join the party. I gritted my teeth and prayed to God that I would last one more minute. He must have heard my prayers as I was able to finish out my 11 minute interval.

I am surprised your cramping is so consistent. I’d think you’d have developed a little resistance just by doing it.

If you run slower, can you double the time to cramp?

 

[two wheel tramp]

I am so pumped for tomorrow. Having stuff routed out in advance and being committed to it is kind of nice.

 

[Mike95060]

Take this with a grain of salt because it’s an IG post, not a paper. It does cite references though.

View this content on Instagram

View this content on Instagram

 

[budman]

Took a day off the gym yesterday and just did the nuance PT stuff and stretching. Giving the wheel an extra day. It needed it. I have been working it pretty hard.

Hit the gym today for nuance PT and then upper body. The efforts have a reward and I have a path to more of that. I am feeling and seeing the progress.

Decided to take Cortisone shot for the shoulder and push forward. Always forward right??

Love Robert’s forward. Live it man.

After the gym a vodka to win.??

….. it works for me

 

[two wheel tramp]

I’m feeling pretty good about this. I stopped to stretch, navigate, snack.

I didn’t have to walk up a single hill! 5 starts for my mighty 1x9.

 

[stangmx13]

I’m feeling pretty good about this. I stopped to stretch, navigate, snack.

I didn’t have to walk up a single hill! 5 starts for my mighty 1x9.
View attachment 592261

Beast mode. Your ride was 500 more calories than mine today.

 

[two wheel tramp]

Beast mode. Your ride was 500 more calories than mine today.

I am feeling pretty beastly but also a bit slow.

I rode on this one mixed use path that went through the trees and was hella twisty. It was magical. This was a big day! Longest ride and most climbing. My hip flexors were having feelings and my left foot is big mad.

I ate skittles, two x Gatorade, a Starbucks canned espresso, gummy bears, a yogurt drink, and dried mango for a total of about 1300-1400 calories. I drank 2.25 liters of water in addition to the bottles.

I met a gf in Mountain View and had a 90 minute full body massage and then dinner. I ate about half what I ordered and was satisfied so I think my mid ride snacking was sufficient.


@stangmx13 put 50 lbs on your back. You’ll burn lots calories.

 

[Holeshot]

Went upstairs and did my lower body stretches and then hopped on the treadmill. everything was fine until I hit the jogging portion as about 3 minutes in started feeling a cramp/pull in my left leg. I was able to change my gait enough to stop it from going full blown and when it eased up went back to normal which at the 10 minute mark the right leg decided to join the party. I gritted my teeth and prayed to God that I would last one more minute.

How much potassium are you getting daily?

 

[stangmx13]

I am feeling pretty beastly but also a bit slow.

I rode on this one mixed use path that went through the trees and was hella twisty. It was magical. This was a big day! Longest ride and most climbing. My hip flexors were having feelings and my left foot is big mad.

I ate skittles, two x Gatorade, a Starbucks canned espresso, gummy bears, a yogurt drink, and dried mango for a total of about 1300-1400 calories. I drank 2.25 liters of water in addition to the bottles.

I met a gf in Mountain View and had a 90 minute full body massage and then dinner. I ate about half what I ordered and was satisfied so I think my mid ride snacking was sufficient.


@stangmx13 put 50 lbs on your back. You’ll burn lots calories.

There’s still time to buy some stuff to help w slow feelings. I’ll DM you about it.

I highly recommend you get on top of hip flexor weakness right away. This exercise is the best one I’ve found. I try to do it 3-4x a week. 3 sets of 10 or so. And stretch the hips after. Bonus points if you put a yoga block under your butt when you do it.

Also this routine is great for the other side of the hips, mostly the glute medius. 1-2x a week for me. The first month of it will be tough lol.

Looks like you nailed the fueling and hydration. It’s crazy the weather is already so warm to need this much hydration. I’m already around 750ml per hour, my peak summer amounts. But here we are.

 

[two wheel tramp]

There’s still time to buy some stuff to help w slow feelings. I’ll DM you about it.

I highly recommend you get on top of hip flexor weakness right away. This exercise is the best one I’ve found. I try to do it 3-4x a week. 3 sets of 10 or so. And stretch the hips after. Bonus points if you put a yoga block under your butt when you do it.

Also this routine is great for the other side of the hips, mostly the glute medius. 1-2x a week for me. The first month of it will be tough lol.

Looks like you nailed the fueling and hydration. It’s crazy the weather is already so warm to need this much hydration. I’m already around 750ml per hour, my peak summer amounts. But here we are.

I’ll add those to my PT routine. Thank you!

I definitely feel like I did well preventing bonk and staying hydrated. My pee color confirmed I was well hydrated.

 

[stangmx13]

I’ll add those to my PT routine. Thank you!

I definitely feel like I did well preventing bonk and staying hydrated. My pee color confirmed I was well hydrated.

Just thought of this. You might be short on sodium. 400mg per hour of sweating is a good starting point for most. There’s very little in Gatorade and maybe little in the rest of what you consumed.