Get Fit, Stay Fit, Feel Good - 2026

[two wheel tramp]

Trending up is so fun. Cute cows too.

My coach tried to kill me this week.
Mon - Lifting
Tues - Yoga
Wed - 3hrs Endurance with 6x3min All Outs on the MTB
Thurs - 4.5hrs Endurance
Fri - Yoga
Sat - 2.5hrs Endurance with 2x10 of 20s sprint & 1m40s endurance
Sun - 4.5hrs Endurance

The whole week ended up being 215miles, 16200ft of climbing, in 14h20min. Not bad.

I survived and actually felt really good today. The two intensity workouts were great MTB practice for the race in 2 weeks. MTB racing requires so much intermittent power and recovering from those efforts. It felt good to practice them now. Plus I feel like this intensity opened up my legs after a few weeks focusing on lifting. It's like I have to train the new muscle fibers to pedal.

Now i get to taper in Hawaii

Yeah, I was watching your Strava activity and you were racking up those miles last week! I am looking forward to a race report.

 

[budman]

Feeling good other than still being fucked up and old.

Great week of workouts with one extra day off the leg showing that does make a difference in its endurance and general feels.

The last 3 bike rides have all be in the 4 mile / a little less than 20 minute range. Nailed that again today by 11 seconds. New goal is 4 miles by 19:30.

The new PT stuff is making the leg sore as in specific to the break spot sore.
A woman came up to me today and asked if I had a hip replacement. Guess the PT stuff is similar and I would probably be quite a bit further along if that was the deal.

Getting to the point where I could use a partner (spotter) for the upper body part. Still making progress, but really cannot judge bench press off a machine and other things would be a bit better with a simple tap of help as well. It is slightly sketch walking dumbbell's to the bench with a foobar leg.

Shoulder hurts a lot and I am goobering all kinds of crap on it to get through.
See the Doc. on the 20th. Figuring a cortisone injection will help for a while.

Another week to push on with!

 

[Melissa]

my left shoulder has torn rotator cuff issues but I am trying to build strength
back so it feels not so bad.
Ageing is not for the weak.

 

[Mike95060]

my left shoulder has torn rotator cuff issues but I am trying to build strength
back so it feels not so bad.
Ageing is not for the weak.

Have you explored face pulls and wall slides? Wall slides and dead hangs are helping me with my shoulder mobility and kyphosis in my spine.

 

[Holeshot]

Shoulder hurts a lot and I am goobering all kinds of crap on it to get through.
See the Doc. on the 20th. Figuring a cortisone injection will help for a while.

Another week to push on with!

Oxygenation is going to be beneficial to the healing. Beat powder/ black raspberry powder. Creatine for sure. BPC-157 injections at the site of the injury are game changing for many people and N) (Nitric Oxide). Of course D3+K2 is always a reliable stable. IMO and IME. BPC has fixed several of my issues, albeit temporarily. The do come back after abusing the problem areas....

 

[Sharxfan]

So made it through todays session in one piece. lost some reps on flat bench after week layoff but pushed through and also did incline and butterfly presses. Hit the magic 13 minutes on the treadmill so back on track to make 15 minutes on Friday. Then the week after I will up speed by a tenth each day (about 6 gym days) then once I think I hit 5mph I will start upping time again. glad to be able to get to the gym again.

 

[Mike95060]

Welp, time to get pumped up.

 

[Holeshot]

Went down the rabbit hole of Myokines and Everkines last night. Irisin (brain benefits), Interleukin (anti inflammatory), etc....really neat stuff on the proteins released during muscle contractions and the specific role of those proteins in our bodies. It's really interesting to me that our bodies were designed to be moved and put to work, and without muscle movement(s), we see degradation of the system. Seem more a well designed system than a series of "strong survive" inflection points....

 

[Sharxfan]

So yesterday was not feeling the gym as Monday's gym session finally caught up to me but I soldiered on and went anyways.

Got in some good sets for bi's, tri's and delts plus some forearm work thrown in for extra self hate.

Went upstairs to hit the treadmill and was really thinking about maybe not doing the whole planned 14 minute jog. Did some dynamic movements as proposed by the group some lunges, high kness and some other exercises/stretches to warm up for the treadmill.Got in the warmup then did the jog for 14 minutes. Man those last couple of minutes seem to take forever but I made it through it. So stats on treadmill show I am now doing almost 2 miles in about 30 minutes including 4 minute warm up and 5 minute cooldown. Hopefully Friday is 15 minute interval and then next week speed setting starts to go up although next week will be an abbreviated gym week probably Monday/Tuesday sessions then rest as I will be going on a golf trip next weekend with 2 rounds of golf planned one Friday and one Saturday so don't want to wipe myself out right before going. Hitting a new course around the gulf coast of MS and my friend is driving down from north Alabama to meet me there to play. Going to be some fun had next weekend. Golf balls will be lost and drinks and cigars will be on the menu.

 

[budman]

Oxygenation is going to be beneficial to the healing. Beat powder/ black raspberry powder. Creatine for sure. BPC-157 injections at the site of the injury are game changing for many people and N) (Nitric Oxide). Of course D3+K2 is always a reliable stable. IMO and IME. BPC has fixed several of my issues, albeit temporarily. The do come back after abusing the problem areas....

Feel like I need to talk to an expert on all this stuff to even understand WTF you just said.
Time to research is limited by motivation to research

Feeling like I should get an MRI before taking the shot. I would hate to eliminate some pain to only hurt it worse and be worse off in 3 mos.

 

[Sharxfan]

Feel like I need to talk to an expert on all this stuff to even understand WTF you just said.
Time to research is limited by motivation to research

Feeling like I should get an MRI before taking the shot. I would hate to eliminate some pain to only hurt it worse and be worse off in 3 mos.

You can do the beet chews by force factor or humann to get the nitric oxide its supposed to increase your blood flow.

 

[Holeshot]

Feel like I need to talk to an expert on all this stuff to even understand WTF you just said.
Time to research is limited by motivation to research

Feeling like I should get an MRI before taking the shot. I would hate to eliminate some pain to only hurt it worse and be worse off in 3 mos.

We should do a ride and talk tech at the stops in the next few months. A KSP fitness thread ride would rule...ON MOTOS THO!

Stem cells. A guy I know who got pretty badly injured racing standups (jet ski) last year went to Mexico and did the whole Stem cell thing. Game changing, he said. He's had incredible recovery since the procedure. Previous to the stem cells, he had very limited recovery and it was slow going....FWIW.

 

[Sharxfan]

We should do a ride and talk tech at the stops in the next few months. A KSP fitness thread ride would rule...ON MOTOS THO!

Stem cells. A guy I know who got pretty badly injured racing standups (jet ski) last year went to Mexico and did the whole Stem cell thing. Game changing, he said. He's had incredible recovery since the procedure. Previous to the stem cells, he had very limited recovery and it was slow going....FWIW.

Stem cells from Mex-hico..... just replay that in your head to the avocado theme song. Your welcome.

 

[two wheel tramp]

I had a good pedal yesterday. Didn't need my granny gear nearly as much as I used to riding up an incline I ride regularly. Rode further up that road than I ever have before and found the missing link, I believe, for a ride I want to go on. Boop if I’d had more daylight I would have kept going. It was 5.5 miles, or so, of consistent mellow climbing. I’m feeling stronger.

Also this happened today. (VO2 max) I know it will fluctuate but it was nice to see.

 

[two wheel tramp]

Yesterday I rode up the trailhead I posted about. It became a dirt road and then got kinda funky and I had to walk sections where it was steep and rocky or covered in tree roots but I made it through. (I’m not even embarrassed about walking the bike.) I posted a picture of the scenery in the “your push bike on location” thread.

This was a suuuuuper fun ride and then I had a 9+ mile mainly downhill bomber run back to civilization. I should try tackling this with the mtb once I swap out the saddle and get better pedals.

 

[Sharxfan]

Hit the gym last night and did a complete upper, mid and lower back workout. After all the back work my legs were not feeling the treadmill, so I decided to do one more upper back workout and did about 120 yds of farmer walk. Pretty sure the fake turf they have is 20 yds long and one set for me is to walk the whole thing then turn around and walk back. Yesterday I did it with 55lb dumbbells.

 

[Ridley]

First ride on the new tires. The bike didn’t even feel like the same bike. My average speed was 3mph faster than it was back in January on the same 20 mile ride. The lower rolling resistance is absolutely noticeable, especially going up hills. I’m completely sold on these tires. Although I will say that there is one hill on this ride that is 0.5 mile long and 14-16% grade and I was still crawling up that damn thing.

 

[two wheel tramp]

Uh, oops? Realized today that I signed up for the medio 68 mile course next weekend with 3100 feet of vert. Thought I had signed up for the piccolo.

Almost tempted to just do the medio. Last day to change is tomorrow.

Fuck I am dumb.

 

[two wheel tramp]

First ride on the new tires. The bike didn’t even feel like the same bike. My average speed was 3mph faster than it was back in January on the same 20 mile ride. The lower rolling resistance is absolutely noticeable, especially going up hills. I’m completely sold on these tires. Although I will say that there is one hill on this ride that is 0.5 mile long and 14-16% grade and I was still crawling up that damn thing.

Wait, what did you have and what are the new ones?

I had to walk up a few unpaved hills yesterday. Don’t feel bad for crawling. At least you’re doing it.

 

[Ridley]

Wait, what did you have and what are the new ones?

I had to walk up a few unpaved hills yesterday. Don’t feel bad for crawling. At least you’re doing it.

I had Maxxis Ramblers and the new tires are Schwalbe G-one R Pros.

There is a website that measures rolling resistance of bicycle tires and the Schwalbe gravel tires (G-one R, G-one RS, and G-one RX) are right there with some of the top road tires. The G-one RS is the fastest as it’s a semi slick. The R is an all around tire and the RX is for super chunky stuff.