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Get Fit, Stay Fit, Feel Good - 2026

Heal up mang...injuries absolutely suck. The hardest part is not noodling out when not being able to train.
 
I tore my rotator cuff on my left am and really dislocated the shit out of my right. it was so bad at one point if I reached for something wrong my left shoulder would pop out. I finally got it fixed and it was one of the best things I did. I have also started focusing on working my shoulders to help keep everything in place. There are also some specific exercises you can do to strengthen the rotator muscles. If you look up cable machine rotator cuff exercises you can find them pretty easily. I try to include them on upper body days when I remember.

So last night was my only gym night this week due to other obligations which bummed me out. I decided to do my upper body and banged out a few exercises. I wanted to try and work in some squats but the night got away from me and time ran out to work in the squat sets. Next week I am traveling for work so will try to hit the hotel gym early in the morning which will screw up my normal routine but want to get in some reps hopefully. I think the hotel had a decent workout set but I will see how it looks when I get there. I am definately not a morning workout person.
 
Hotel gyms. These chains are missing a fiercely loyal traveler segment by not forgoing 1 room and giving us a larger and well equipped gym when on the go.
 
Respectfully, these women are beasts and next time I’m being a wuss I’ll remind myself to harden the fuck up.
 
While doing my balance routine at home I explained to the Mrs. that because of my shoulder I live in constant pain. She has had a few minor injuries but nothing that has left her with any arthritis or pain.

It came up because of the big bottle of water on the bed. She asked are you ever going to drink that?

Nope it is for gravity stretching for my shoulder and it makes me close to crying every night. It seemed to really shock her, but she did acknowledge the commitment I have for all this rehab crap.

Good upper body session yesterday. Upped the max bench sort of.
It was 280 and still is, but I did two reps verse just one. I did a silent "fuck yeah" on that.

Legs today. I have started alternating stuff a bit on leg days.
One where doing bigger weight is chased and one where reps and lighter weights are chased. Trying to address that little pain in the ass that had become the norm.
 
After a week of having absolutely no energy physically or mentally, I was actually able to pull off a pretty enjoyable ride today. The weather is perfect.

The kids on campus are showing some love for Dolly.


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I need a recommendation for a personal trainer in SF. Looking for someone to work with me on a weight machine, give some technique feedback and help me get on my way with that.
 
The wife Luca’s bday bike tour is finished. She crushed it. We took 4 days to ride from San Luis Obispo back home to San Diego. Totals were 352mi, 22.5hr pedal time, 14800ft climbed, and 14600Cal for me. We definitely didn’t drink or eat enough while riding, but made up for it at lunch and dinner.

Bike packing between hotels is pretty fun. It’s nice to be able to carry the bare minimum - two kits, some clothes, light shoes, toiletries, sunscreen, and sugar. Oh and tons of chamois cream. Buy snacks and fluids wherever and just pedal.

Overall I give this route a 3 out of 5. Some of the roads and paths were interesting and empty. But some were also busy, lacking a shoulder, or had construction. Luca ran over a damn cone and thankfully didn’t crash. The 7.5mi stretch of freeway to get back to SD County was nowhere close to the most dangerous part. We did have a ripping tail wind for a lot of it. Luca sat in the draft and we spent tons of time over 20mph. I think the route could be a 4/5 with some route changes, mostly through LA county.

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Highlights were:
- mole enchiladas in SLO
- Kaena winery in Solvang
- Stagecoach Rd and San Marcos Rd btw Solvang and Santa Barbara
- Mulholland Highway near Malibu
- fish and chips in Seal Beach
- PCH btw Dana Point and San Clemente

IMG_6640.jpeg
 
stangmx13 said:
The wife Luca’s bday bike tour is finished. She crushed it. We took 4 days to ride from San Luis Obispo back home to San Diego. Totals were 352mi, 22.5hr pedal time, 14800ft climbed, and 14600Cal for me. We definitely didn’t drink or eat enough while riding, but made up for it at lunch and dinner.

Bike packing between hotels is pretty fun. It’s nice to be able to carry the bare minimum - two kits, some clothes, light shoes, toiletries, sunscreen, and sugar. Oh and tons of chamois cream. Buy snacks and fluids wherever and just pedal.

Overall I give this route a 3 out of 5. Some of the roads and paths were interesting and empty. But some were also busy, lacking a shoulder, or had construction. Luca ran over a damn cone and thankfully didn’t crash. The 7.5mi stretch of freeway to get back to SD County was nowhere close to the most dangerous part. We did have a ripping tail wind for a lot of it. Luca sat in the draft and we spent tons of time over 20mph. I think the route could be a 4/5 with some route changes, mostly through LA county.

View attachment 601043
View attachment 601044
View attachment 601045
View attachment 601046

Highlights were:
- mole enchiladas in SLO
- Kaena winery in Solvang
- Stagecoach Rd and San Marcos Rd btw Solvang and Santa Barbara
- Mulholland Highway near Malibu
- fish and chips in Seal Beach
- PCH btw Dana Point and San Clemente

View attachment 601061
Click to expand...
I was wondering what sort of pedal tour cuteness I was seeing on Strava! What a rad b-day!!!
 
That’s awesome @stangmx13 :thumbup :ride i commuted between Santa Barbara and San Fernando valley for a couple of years. It was also 90 miles each way. Except I had a throttle!!! You’re crazy in the best way, like my brother who did most of the pacific crest trail. Also like my brother, I live vicariously through you :laughing
 
Doobz said:
My body hurts. Haven't lifted a weight since covid, I tried last weekend and my joints hurt more than my muscles do, I guess my tendons are gonna take time to catch up to muscle growth :afm199
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YES, if you have take time off from lifting, go slow on your return. Your muscle strength will rebound much faster than your tendon strength and you can easily have an injury if you try to pick up right where you left off.
 
Mike95060 said:
YES, if you have take time off from lifting, go slow on your return. Your muscle strength will rebound much faster than your tendon strength and you can easily have an injury if you try to pick up right where you left off.
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I know tendon injuries are very common in PEDers because the boosted muscle growth very quickly outscales everything else, I just never imagined that It would still effect me just from couch to gym as well. I'm finding it very difficult to go "slow", in my 20's I could just step back into the gym after several months off and almost pick up where I left off. I am definitely NOT at that level right now, even my warm up weights made my joints hurt. :ROFLMAO:

I'm going steady though, cleaned up my nutrition on account of fatty liver disease, I've lost some weight already but I got another 40-50lbs to go. Recently started taking some supplements, peptides+ Vitamin C before workout, Magnesium, Fish oil, Whey+Creatine to get that locked in.

Been hitting Mission Peak at a quick pace at least once a week, I think its working wonders on my knees by strengthening the surrounding muscles. I can't run on account of my damaged meniscus, and I've felt it acting up when doing other rotational movements like wood choppers, figure 8's etc. Going back to the weights does have me concerned but I miss being strong.
 
Right on Doobz.

Welcome to sharing the pain and the gain.

I had my light leg day today.

Bike for 20 minutes and then PT stuff / stretching / balancing. My brain says you have been going hard for over 6 mos… take a week off.

Then my FU brain says F that. One day is good
So do a light day and BTW you are going riding next weekend.
 
@stangmx13 im signing up for the Levi’s gran fondo again and they changed to medio route to add an additional 1600 feet of vert.

Dog help me.

Oddly, my 1x11 and 1x9 seem to have the best granny gearing.
 
two wheel tramp said:
@stangmx13 im signing up for the Levi’s gran fondo again and they changed to medio route to add an additional 1600 feet of vert.

Dog help me.

Oddly, my 1x11 and 1x9 seem to have the best granny gearing.
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Ya 1x gearing is often shorter/easier than 2x gearing. The 1x usually sacrifices top speed. The 2x gives more gears and more top speed. Count the teeth and divide. 51t rear & 40t front is not uncommon for 1x gravel. 51/40=1.28. (Higher is easier). Easiest 2x gearing is around 36t rear & 30t front. 36/30=1.20. I wouldn’t be surprised if your new bike is 34/31=1.10. I’ll scroll back and see if I can find out.

Levi’s is technically a road race. The new elevation gain may be more smooth shallow climbs, not super steep stuff. So you may not need ez gears, just more stamina. RideWithGPS has good data for this if you can see the route there.
 
stangmx13 said:
Ya 1x gearing is often shorter/easier than 2x gearing. The 1x usually sacrifices top speed. The 2x gives more gears and more top speed. Count the teeth and divide. 51t rear & 40t front is not uncommon for 1x gravel. 51/40=1.28. (Higher is easier). Easiest 2x gearing is around 36t rear & 30t front. 36/30=1.20. I wouldn’t be surprised if your new bike is 34/31=1.10. I’ll scroll back and see if I can find out.

Levi’s is technically a road race. The new elevation gain may be more smooth shallow climbs, not super steep stuff. So you may not need ez gears, just more stamina. RideWithGPS has good data for this if you can see the route there.
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One of the climbs is Coleman Valley Road. It’s on the very hard side for me right now.

The surly is a 34/50 in front. Shimano 105 R7101, 11-34t, 12-speed Rear.

I’m gonna go count teeth on the Vassago and brb. lol 42 front, 51 rear

Agreed re: stamina. My legs have gotten stronger than they used to be so I'll get back in the saddle and start trucking.
 
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two wheel tramp said:
One of the climbs is Coleman Valley Road. It’s on the very hard side for me right now.

The surly is a 34/50 in front. Shimano 105 R7101, 11-34t, 12-speed Rear.

I’m gonna go count teeth on the Vassago and brb. lol 42 front, 51 rear

Agreed re: stamina. My legs have gotten stronger than they used to be so I'll get back in the saddle and start trucking.
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Oof. Ya 34-34 is a lot harder than 42-51. You can get the Surly to 30-34 for ~$200 in new parts and 30-36 for ~$300 in parts. 30-36 would feel the same as 42-51. PM me if you want to parts list.

That Coleman climb is something. I agree everyone could use more gearing than 34-34. 20min at 10% grade, FUNNN 😅
 
stangmx13 said:
Oof. Ya 34-34 is a lot harder than 42-51. You can get the Surly to 30-34 for ~$200 in new parts and 30-36 for ~$300 in parts. 30-36 would feel the same as 42-51. PM me if you want to parts list.

That Coleman climb is something. I agree everyone could use more gearing than 34-34. 20min at 10% grade, FUNNN 😅
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Thank you. This is actually encouraging. I’m pondering doing the fondo on my 1x9 again. 😂 it’s got a 40-40 granny gear.

I did hit a grade today that I could not make it up on the Vassago. So I turned around.

I’m going to DM you for that parts list and explore modifying the surly. I also got really curious what the Vassago would feel like with drop bars.

@tag3 is gonna kill me. :teeth
 
two wheel tramp said:
Thank you. This is actually encouraging. I’m pondering doing the fondo on my 1x9 again. 😂 it’s got a 40-40 granny gear.

I did hit a grade today that I could not make it up on the Vassago. So I turned around.

I’m going to DM you for that parts list and explore modifying the surly. I also got really curious what the Vassago would feel like with drop bars.

@tag3 is gonna kill me. :teeth
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40-40 is the same as 34-34. 40/40=1.0=34/34. Did you have a typo in there?

You might be able to do a dropbar conversion on the Vassago for $250, depending on how well eBay treats you. But there is a chance dropbars would ruin the fit by moving the grips too far from the saddle. A good mechanic or fitter would be able to tell before buying parts.
 
stangmx13 said:
40-40 is the same as 34-34. 40/40=1.0=34/34. Did you have a typo in there?

You might be able to do a dropbar conversion on the Vassago for $250, depending on how well eBay treats you. But there is a chance dropbars would ruin the fit by moving the grips too far from the saddle. A good mechanic or fitter would be able to tell before buying parts.
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The 😂 = I know this is stupid but…

And yup. The trek has a 40-40.

I’ll see what @tag3 has banging around his parts bin and discuss with him before I get too stupid with the drop bar curiosity. I’m thinking of shuffling the Vassago to the bay area as my longer distance bike.
 
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