Get Fit, Stay Fit, Feel Good - 2026

[two wheel tramp]

Dude, @Mario finished 40/213 for the men’s medio. Bravo! You were boogieing!

 

[budman]

Your three had an awesome day, congratulations.

+1

Very cool to see your joy and satisfaction.

 

[900ss]

Thank you! I’m like but also beat.

I started out like, “I’ll be super chill and not burn out but then I realized I could pass people and I like it. Even on some of the ascents which was a big wtf. Downhills I am hammering to have oomph and carry enough speed to get up the next hill on the rollers and it works. It’s like a series of sprints. I love it. I was so sad in some of the flat sections today. Gimme at least a little grade. Then I know I’ll have a descent.

My avg moving speed is typically 11.2 so I’m definitely going, wtf? The tires were choice. My shop didn’t get them in until like 4 Friday but they had a pair where I grabbed my new derailleur and by their eyes a 25 would fit. The derailleur solved my shifting issues, too, which made me feel more confident.

Aid stations are great. Having a route is great. It all keeps you moving. I was shocked when I reached the first one bc it seemed so quick. I did have my own supplemental stops after 2 and 3 because I started cramping (in my left , weaker leg) so I downed more electrolytes. I asked a lot of my carcass today. I ended up hearing the same group of Filipino riders who were like, one for all and all for one and because of that our paths kept crossing. They would pass me on uphills and cheer me on. I called them Team Salamat for being so polite and they loved that. I gave one of them started cramping some electrolyte gummies. I had a bunch of neat exchanges. 10/10. Will ride this one again. I’m looking forward to/scared of the one in Oregon four weekends from now.

Did I mention I’m happy?

Stud Muffin, plain and simple. An awesome day for you. Meanwhile, back at the ranch, 26 miles for me and SWMBO on the Coyote Creek Trail. Flat, flat, flat, flat, flat, flat, flat, flat etc. etc. We did see four wild piggy families though, that SWMBO managed to surround herself with whilst taking photos. Sigh. No daddy boars were around so she didn't get gored. It was odd that the piglets came up on the trail to visit, followed by the sows. They all seemed to be curious and want to be pals with us. I kept my distance and told her to do the same. So much for that.At least our Super Taqueria lunch was worthwhile.

 

[Ridley]

@900ss, sounds like a good day for you as well, you went on a ride made friends with carnitas then got to eat carnitas.

 

[budman]

Cootz... wondering if you are feeling it today. Sore??

I did my little not awesome deal at the gym. Rocked the 4 miles in 19;41 so another new best for old man rehab boy. Then just killed it on PT.
* Squats (with light weight - just started added weight last week) - 3 sets of 10.
* All the PT leg stuff - front side - back- knee lifts - two leg balance - one leg balance, while stretching in between, but there is not much in between.
* Calf raises - more one leg balance in between - in between is about a minute. 5 sets... calves need work.
* Lunges - 3 sets of 12 - down to a 12" high pad, not the floor (yet). They really focus on that busted booties spot, which means they hurt.
* One leg heal drops (sort of a one leg mini squat) - just added two weeks ago at 2" now doing 4" and these REALLY nail the busted bootie spot. 3 sets of 12 - again short period in between. 1 minute.
* Then more balance stuff but on yoga pads so harder on the soft surface.
* Then hamstring curls - 6 sets.. a couple going up and going down quick adjustments to lighter weight just getting an amazing pump.
* Then leg extensions - sort of the same deal a couple going up - Started these at 25lbs and now 115 is top after 3 sets and the faster sets down dropping weight with 30 sec intervals. 3 more sets and then just the busted leg which can do 40lbs now, then 25.. then 10 with the slow down movements (likely making many funny faces).

The whole deal took about 1;40 minutes and left me with a good pump and one tired ass leg. Really felt it at home. Lower body was pretty exhausted.

However... it was not miles and miles and Hillclimb's and outdoor fun either.

Family Bday lunch is sort of forcing a day off today, which is fine. A little extra recovery for both upper and more importantly lower body.

 

[Mario]

@stangmx13 congrats on your race! Nice rig and nice pic! You race/ride both road and MTB? Is it me or are they completely different sports? Every time I tried to pick up MTB seriously, I end up failing miserably. It seems more of a game of strength than endurance. Can you be good at both?

@Mike95060 finally got the time to watch that video. Very interesting thoughts on Strava. I have no other social media but Strava. I wasn't even a regular user until I picked up cycling and my friends hit me with "if it is not in Strava, it didn't happen". As soon as I started posting, I became addicted, but for me it is the good type of addiction (so far), comparing my progress to myself a year ago, seeing that I can do rides faster, etc. I don't compare myself to others, but do use it to set goals like doing X ride in less than Y time. It is a great motivator and I recommended to everyone that wants to start/resume an activity. However I can see it also become something negative, e.g. you are too competitive, or seeing your friends doing better might actually demotivate you more, etc. Even this thread can be no different, it can be motivating for most and a downer for some. Hope everyone gets the motivation they need, that's the ultimate goal anyways

 

[two wheel tramp]

Cootz... wondering if you are feeling it today. Sore??

I did my little not awesome deal at the gym. Rocked the 4 miles in 19;41 so another new best for old man rehab boy. Then just killed it on PT.
* Squats (with light weight - just started added weight last week) - 3 sets of 10.
* All the PT leg stuff - front side - back- knee lifts - two leg balance - one leg balance, while stretching in between, but there is not much in between.
* Calf raises - more one leg balance in between - in between is about a minute. 5 sets... calves need work.
* Lunges - 3 sets of 12 - down to a 12" high pad, not the floor (yet). They really focus on that busted booties spot, which means they hurt.
* One leg heal drops (sort of a one leg mini squat) - just added two weeks ago at 2" now doing 4" and these REALLY nail the busted bootie spot. 3 sets of 12 - again short period in between. 1 minute.
* Then more balance stuff but on yoga pads so harder on the soft surface.
* Then hamstring curls - 6 sets.. a couple going up and going down quick adjustments to lighter weight just getting an amazing pump.
* Then leg extensions - sort of the same deal a couple going up - Started these at 25lbs and now 115 is top after 3 sets and the faster sets down dropping weight with 30 sec intervals. 3 more sets and then just the busted leg which can do 40lbs now, then 25.. then 10 with the slow down movements (likely making many funny faces).

The whole deal took about 1;40 minutes and left me with a good pump and one tired ass leg. Really felt it at home. Lower body was pretty exhausted.

However... it was not miles and miles and Hillclimb's and outdoor fun either.

Family Bday lunch is sort of forcing a day off today, which is fine. A little extra recovery for both upper and more importantly lower body.

I’m limping. My left ankle and the top of my foot are like, excuse you? Back is a little sore. The legs are mildly sore. I slept 9 hours but my vitals were within normal range and that’s a great sign. I need to really do some good training rides for this Oregon fondo and add a lot more elevation to my riding over the next few weeks. This was a good shake out event that was super well supported. I’ll shower and drink some coffee and go for a pedal in Golden Gate Park today to shake it off.

 

[stangmx13]

@stangmx13 congrats on your race! Nice rig and nice pic! You race/ride both road and MTB? Is it me or are they completely different sports? Every time I tried to pick up MTB seriously, I end up failing miserably. It seems more of a game of strength than endurance. Can you be good at both?

@Mike95060 finally got the time to watch that video. Very interesting thoughts on Strava. I have no other social media but Strava. I wasn't even a regular user until I picked up cycling and my friends hit me with "if it is not in Strava, it didn't happen". As soon as I started posting, I became addicted, but for me it is the good type of addiction (so far), comparing my progress to myself a year ago, seeing that I can do rides faster, etc. I don't compare myself to others, but do use it to set goals like doing X ride in less than Y time. It is a great motivator and I recommended to everyone that wants to start/resume an activity. However I can see it also become something negative, e.g. you are too competitive, or seeing your friends doing better might actually demotivate you more, etc. Even this thread can be no different, it can be motivating for most and a downer for some. Hope everyone gets the motivation they need, that's the ultimate goal anyways

I do Gravel and MTB races. I’ve yet to do a Road race, but it’ll probably happen eventually, maybe Levi’s. I do a lot of road riding in training and some group rides too.

Ya MTB is more punchy than Gravel and especially Road. You need to be able to produce more power in shorter bursts and do it over and over and over. And then you gotta recover from it even with an elevated HR because the descents take work. But all that fitness transfers well to Gravel and Road. My coach has me work on endurance a little more for long Gravel races and on power a little more for MTB races.

The major thing holding me back in MTB rn is my tech skills. Other riders tend to pull away from me on descents and technical trails. Then I bring them back on climbs, especially if they are long or not technical. I prob could have shaved 10min easy from my race with better tech skills.

 

[stangmx13]

amazing how much you all understand the finer mechanics of endurance and physical activity. TIL what bonking is haha
Maybe I should hire a personal trainer? I'm pretty flimsy atm

Honestly, almost no one needs to understand or implement all the fine details and nuance of training and nutrition that I try. I’m a nerd that explicitly tries to improve competitive results with those details. But it is fun for me to try to help others with any issues.

Coaches can be great. IME, they offer two important things - motivation and knowledge. External motivation from you paying for a coach and them trying to hold you accountable can be really helpful for fitness. And their knowledge very likely should give you more gains faster than if you did your fitness jersey alone. A good coach knows a lot that you don’t.

But really, there are so many good free training plans these days. Google “half marathon training plan” and you’ll get tons. You can even ask ChatGPT for a training plan that will work for most. Especially for a newer athlete or someone that doesn’t need or want to be as ridiculous as me, a coach may not be necessary.

 

[stangmx13]

feeling too exhausted to go to the gym. This is my first week off.
My thyroid is kicking my ass and having its way with me.

A week off every few weeks is generally a great idea. Fatigue and damage can slowly build up as you train. It’s good to let that fully recover with an off week. The week off doesn’t need to be complete off, just reduce your training significantly so that you feel great again.

 

[two wheel tramp]

I demolished a ten ounce NY strip for breakfast/lunch and have pedaled a little. I now feel completely normal other than mild left leg cramping. (Like 5/100 level)

 

[stangmx13]

Thank you! I’m like but also beat.

I started out like, “I’ll be super chill and not burn out but then I realized I could pass people and I like it. Even on some of the ascents which was a big wtf. Downhills I am hammering to have oomph and carry enough speed to get up the next hill on the rollers and it works. It’s like a series of sprints. I love it. I was so sad in some of the flat sections today. Gimme at least a little grade. Then I know I’ll have a descent.

My avg moving speed is typically 11.2 so I’m definitely going, wtf? The tires were choice. My shop didn’t get them in until like 4 Friday but they had a pair where I grabbed my new derailleur and by their eyes a 25 would fit. The derailleur solved my shifting issues, too, which made me feel more confident.

Aid stations are great. Having a route is great. It all keeps you moving. I was shocked when I reached the first one bc it seemed so quick. I did have my own supplemental stops after 2 and 3 because I started cramping (in my left , weaker leg) so I downed more electrolytes. I asked a lot of my carcass today. I ended up hearing the same group of Filipino riders who were like, one for all and all for one and because of that our paths kept crossing. They would pass me on uphills and cheer me on. I called them Team Salamat for being so polite and they loved that. I gave one of them started cramping some electrolyte gummies. I had a bunch of neat exchanges. 10/10. Will ride this one again. I’m looking forward to/scared of the one in Oregon four weekends from now.

Did I mention I’m happy?

You attacked the course and attacked other riders - those cramps had little to do with electrolytes and way more to do with fatigue and pushing your legs past their limit. Good job! Wrecking yourself like that is an accomplishment and a necessary skill. Now you know that it doesn’t hurt that bad . As you gains fitness and experience, you may be able to pedal through the cramps. It’s rly nice to not have to stop. If I stop with cramps, they just get worse. Sometimes I’ll be on the verge of cramping, then have to dismount for an obstacle or small crash, and the legs cramp immediately adding insult to injury!

Playing leap frog with other riders is a fun part of these events. Everyone has diff strengths and we can appreciate them all. I’m stoked you got to experience that.

4 weeks is enough time to gain fitness for those attacks you were doing. If you want, try to replicate that effort a few times in a ride, once or twice a week. If you start breathing fast/hard, you are doing it right. Then back it off for your taper week.

Edit: ya I still feel my cramps too. Left inner thigh is the worst. It’s just soreness rn. I’ll prob do a little spin and yoga tmrw.

 

[two wheel tramp]

You attacked the course and attacked other riders - those cramps had little to do with electrolytes and way more to do with fatigue and pushing your legs past their limit. Good job! Wrecking yourself like that is an accomplishment and a necessary skill. Now you know that it doesn’t hurt that bad . As you gains fitness and experience, you may be able to pedal through the cramps. It’s rly nice to not have to stop. If I stop with cramps, they just get worse. Sometimes I’ll be on the verge of cramping, then have to dismount for an obstacle or small crash, and the legs cramp immediately adding insult to injury!

Playing leap frog with other riders is a fun part of these events. Everyone has diff strengths and we can appreciate them all. I’m stoked you got to experience that.

4 weeks is enough time to gain fitness for those attacks you were doing. If you want, try to replicate that effort a few times in a ride, once or twice a week. If you start breathing fast/hard, you are doing it right. Then back it off for your taper week.

Edit: ya I still feel my cramps too. Left inner thigh is the worst. It’s just soreness rn. I’ll prob do a little spin and yoga tmrw.

I plan to put in plenty of time on the hills near my house so I can destroy myself again in a few weeks on the Oregon fondo. I'm going to add some squats and lunges to my daily life to build leg strength in addition to the pedaling. I plan to hit some new scenery to keep my interest, plus having a planned route helps. I will also see if there are any group rides happening out of local bike shops, so I have things to pass. I like pedaling with other people.

I do feel better knowing even someone as well-conditioned as you deals with cramping from all this exertion.

Also, just double-checked, and the event in Oregon is 4165 feet of vert, not 4400, and the steepest grade I saw was a short one at 8%. That loss of 235 feet is very relieving, and so is seeing the grades aren't insane.

I will probably bother you with some questions before the event.

Oh, and regarding losing useless mass, I have lost absolutely nothing, but I am faster, my VO2 max has improved, and my left leg has way more muscle so.. YOLO!

Editing to add: I think I wanna sign up for this century in Oregon in October. MAP

 

[Sharxfan]

We are happy! View attachment 593275

Wait..... wait.... wait.. hold on there!!!! I see no inappropriate alligators anywhere. I am all the sadz now.

 

[two wheel tramp]

Wait..... wait.... wait.. hold on there!!!! I see no inappropriate alligators anywhere. I am all the sadz now.

Next year? For my next fondo? For the century? You have choices!

 

[two wheel tramp]

I am a double posting nerd but just received this by email a bit ago from the folks that run the fondo.

 

[Sharxfan]

So golf weekend was a success even though God tried to ruin it by gifting me a virus right before I went on vacay. Got to MS on Friday at lunch ate at the club house with my friend and then we hit the links. It was a nightmare. I think I lost a minimum of 18 balls on the first day. I kind of expected this so planned accordingly and brought plenty of sacrifices for the golf gods. It was clear and super sunny Friday so when the round finished the plan was to go back to the hotel, shower and hit the casino. After showering me and my friend were wiped out so we grabbed some grub then back to the hotel to pass out in prep for the next day.

So Saturday morning got up at 9am as we didn't have a tee time until 2pm. got ready and went to grab some food. Had the best burger at Chilis then changed clothes and went to the golf course. It was partially overcast and not as hot but we had stocked up on Powerade the night before. Thought we had a foursome but when we got to the first hole there was no one there so we waited 5 minutes no one showed up so we started as a twosome. First holes were rough. I hit one off the tee to the right into a rough but close enough to go get it. went into the rough and started looking found 5 balls but not my own was kind of pissed and was going to keep looking but my friend said I was ahead of the game and to get a move on so the people behind us didn't catch up. So we moved on and Saturday was away better than Friday as I think I lost maybe 3 balls but found like 7 so came out ahead. If my putting was better I would have hit par on 3 or 4 holes but it was mostly bogeys and double bogeys which honestly a pretty good step in the right direction. We finished at about 5pm so went to the hotel and showered and called another friend that lives in the area and we all met at the casino for dinner. spent about 2 hours talking and then hit the casino. only lost about $5 bucks for the evening so it was pretty good. Was a pretty great weekend and it looks like next year we are doing it again but going farther East to Gulf Shores as my other buddy knows someone with a house right on the water so it will be Golf, Casino and Offshore fishing in his boat. Should be epic as long as I don't get another virus before I go. I swear I think I coughed up my body weight in mucus this last weekend and now my only hope is that I get cleared up before our Cali trip this weekend.

Oh yeah so for the get fit part I did hit the gym last night just got some lifting in as my knees still haven't forgiven me for the two rounds of golf yet. Plan on one more gym night on Wednesday.

 

[two wheel tramp]

Nerds, talk to me! Are we all getting fit? Gimme something to cheer. I go home tomorrow. The Trek bike I rode in the fondo last weekend is not going with me because my car isn't fixed and I am riding my moto home. (I hope I remember how to ride one ) My job the next few weeks will be tweaking some ergos on the Vassago in Oregon to make it more comfortable for long hauls like a metric century but also climbing all the hills I can to be prepared for the one on the 16th. I might be an idiot.

 

[Mike95060]

If you look on strava very carefully you may notice that on the same day, Robert and I did very similar rides in terms distance and elevation. In terms of performance, he averaged about 6.5 mph faster than I did with less relative effort resulting in about an HOUR LESS of ride time.

FML there are levels to this and I'm two or five away from where I thought I might be. I was COOKED after my ride. I doubt he was lol

 

[stangmx13]

Nerds, talk to me! Are we all getting fit? Gimme something to cheer. I go home tomorrow. The Trek bike I rode in the fondo last weekend is not going with me because my car isn't fixed and I am riding my moto home. (I hope I remember how to ride one ) My job the next few weeks will be tweaking some ergos on the Vassago in Oregon to make it more comfortable for long hauls like a metric century but also climbing all the hills I can to be prepared for the one on the 16th. I might be an idiot.

There’s always new tires for that bike too