• There has been a recent cluster of spammers accessing BARFer accounts and posting spam. To safeguard your account, please consider changing your password. It would be even better to take the additional step of enabling 2 Factor Authentication (2FA) on your BARF account. Read more here.

More Time To Get Fit - 2025

Sweet. Have fun and good luck.

My friend and fellow Palo Alto homeboy just won the masters BMX race last weekend.

Masters is 51 and over. Mr. T is 57.
View attachment 582628

Since he is a bad ass he entered open pro too to take on the fast kids.
View attachment 582629
He took third in his qualifier but got shafted on the gate spot being stuck on the outside. No hope and did not make the main finishing 5th.

If you run across a BMX bike in PageMill or Tunitas Creek that would be BMX HOF member Terry.

On a personal note my shoulder started to feel better until I did push ups today. F@CK!!

See the ortho on Tuesday.
Hopefully figure the shit out.
wrt to your shoulder pain during push-ups - where is the pain? had that develop. turned out it was my AC joint. stretches specific for that solved the problem remarkably fast (in a few days).
 
Yep yep. I beat my goal by a good margin. But boy was it a shit show.

I botched my kit, my clothing. The race started at 730AM and it was 37F. I layered - speed suit, long sleeve jersey made for Fall, vest, and leg warmers. My warm-up failed because it was so cold. And I stayed cold for the first 5miles because it was a 30-40mph descent on road. Once we hit the dirt climbs, I got warm immediately. I tried to wait to find a good time to take clothes off. But I ended up stopping for 9min to take off everything in 3 diff stops. And I definitely sacrificed some performance by being warm and taking off layers too late. Ugh. My data shows a high of 90F 🥵

I botched my fueling. I ate breakfast way too late, which means you start the race with a too-full stomach. I likely also started the race dehydrated from rushing to altitude to day before. This pushed the snowball down the hill and made it hard to eat the entire race. In the end, I only ate for the first half of the race and managed only 70g of carbs per hour - well short of my 100g/hr target. I also wasted time stopping for water instead of just drinking my sugar-mix bottles. I would have puked if I had tried to drink them.

I botched my prep too. The drive on Fri took 7hrs. Sitting in the car that long fried my lower back. We also rented a teardrop trailer to camp, because of reasons. This novel sleeping arrangement was not good for the night before a race as I struggled to find a good temperature. The mattress was good enough, but everything about it didn't help my back either. My low back was done riding at mile 45, at the bottom of the major climb and 1/3rd into the race time-wise. This was the biggest mistake by far.

I botched my equipment a little bit. I set my tire pressure pretty low because the start was so cold. But it wasn't low enough. By the finish my tires were up 4psi and every bump and rock was jarring and uncomfortable.

Don't get me wrong, this race was "fun" - type-2 fun where you only enjoy it upon reflection. This was the roughest gravel race I have ever done, maybe as rough as the Leadville MTB race I did last year. The major climb from mile 45 to mile 65 was a mix of rock, sand, and washed-out double-track. I ended up walking 3x from fatigue and back pain. The descent after that was 3-4miles of 2-6" deep sand. It was both scary and fun to not ride straight for that long. But in the end, the course was an exciting mix of everything and quite good. If only I hadn't screwed up all of those other things.

The pro winners went 30min faster than I expected, finishing in 4:27. My 6:07 finish was 37% behind the winner and is my worst finish of the year. It definitely felt like that 😭. I finished 49th overall and 8th in age-group, missing Gravel Worlds qualification by ~45min. My goal of 6:30 was maybe 30min too slow.

I can't leave my finish like this. I will go back 😈

Before & after suffering
IMG_0698.jpg
IMG_0710.jpg
 
Ever tried incline bench supported barbell rows? Pretty good for RD isolations, IME. On the forearms; do you close your thumb to your index on a dumbbell lift/ push? Ever try cupping with the thumb instead? This drives some decent work to my forearms. YMMV.
I do some machines with my grip all on one side as opposed to an actual grip on the bar/handle but dont really feel it like I do with the little wood dowel. It just sucks because they are weak and want me to give in. :LOL:

Today looks like a no go on the gym work is going way too long and am too mentally drained to really hit the gym may have to double up tomorrow night and do chest and legs.

BTW a little pro tip. If you are dealing with servers and start having issues its always storage's fault. At least in my world. :ROFLMAO:
 
wrt to your shoulder pain during push-ups - where is the pain? had that develop. turned out it was my AC joint. stretches specific for that solved the problem remarkably fast (in a few days).
Missed the question. Most of it is along the deltoid. The range of motion stuff transfers it to the joint both front and back in various spots.

Using the secret sauce that Mr T gave me helps.

See the Doc tomorrow AM to begin the fix.
 
Elbows flared 90 degree or to the side (pushup), Bud?
 
Robert, if I could prepare perfectly for a race, mind you I’ve only done one, and still was able to do what you do I would be ecstatic. I’d say great job to you. And as Mike said, you’ll get em next time.
 
Elbows flared 90 degree or to the side (pushup), Bud?
Nothing happening until the Doc determines I can or whatever. Rehab would be nice if that is the deal but given the clunking I am not expecting to get thru this without some under the hood work.
 
So.. thanks to the awesome El Camino Health system my XRAY did not make it to the Ortho. He got a note saying I did it two weeks ago but a minion did not send it too him. He is headed to the Hospital later today and will look and call me.

His evaluation said no rotator cuff injury for sure. My strength was too good and with no pain he pretty much ruled that out.
He may request an MRI if the Xray does not confirm his thoughts that I am old.... AKA Arthritis.

Will start rehab and see if that helps.. it should with the range of motion, but as with my wrist nothing can be done about arthritis.

Nice to eliminate one thing for sure and while we did talk about a shoulder replacement he thinks if I am not disabled from most activities that is not the way to go noting that they are NOT as good as knees or hips with a 15% fail rate and other complications often.

So.. guess I got a plan and we will see if it changes.
 
Robert, if I could prepare perfectly for a race, mind you I’ve only done one, and still was able to do what you do I would be ecstatic. I’d say great job to you. And as Mike said, you’ll get em next time.
Thankfully we all still have plenty of years to train, get faster, and succeed at higher and higher goals. There was a guy at my race in the 80+ category. He qualified for UCI Gravel Worlds by winning his category. What a baller. That's one thing I like about cycling and my future in it - we really can just keep riding.
 
I've been reflecting on my year of racing (since I have the entire week off from riding :mad::LOL:). Here's my entire racing "career".

Screenshot 2025-09-17 at 10.15.34 AM.png


My finish in Mammoth is still better than 4 of my results in 2024. I really can't be unhappy about that. Even on my worst day this year, I'm still better than last year. Good times.

Here's the current plans for next year. Itll be good to try for a better result at BWR AZ. Mid-South in OK is a new one for me - the SO will "race" it as well and she's excited. And Whiskey 50 is my A-race - a real MTB race in Prescott AZ. 🥳

Screenshot 2025-09-17 at 10.22.31 AM.png
 
To all of you who ride competitively I stand in awe. Its not my thing but the dedication and performance you wring out of yourselves is inspiring.

I would love to ride recreationlayy here but I like my body intake and feel that I would join all the roadkill on the roads if I tried to ride a bike anywhere around here. You cannot go more than a few miles without something in the road dead. Its crazy.


So I had to do a double workout last night as I missed Monday due to work. So chest and legs it was. I think I found my plateau with regards to the bench because I have ben consistently able to add 5lbs a week and stay in mostly the same rep range. Did that last night and reps dropped drastically so I did drop sets. Think I will stay at the heavy weight for an extra week or two before I jump up again.

Legs was a good day but started low as I kind of just started doing them and have been enjoying increasing the weight on the squat machine by 20lbs a week but think I will hit my weight max soon like with chest but time will tell.

Started slacking on my aerobic treadmill stuff as I have been getting to the gym late and treadmill gets cut before lifting does but need to be more consistent with treadmill as I need the aerobic fitness also.

Also modifying eating habits as portion regulating regular food wasn't working so am trying to go set portions of 6oz protein and good carb every 2 hours until dinner but work is hampering me from following a schedule like that this week again to do marathon conference calls resolving "not my issue" but customer insists we be on the calls if not just to let the storage vendor talk their way out of it being their issue. Sorry if anyone in here works for a computer storage vendor but they are the bane of my existence lately.
 
Just entered my second gravel race, the Heart of Gold out of Nevada City. It’s October 18. I’m doing another short course with only 28 miles of riding but over 4k of climbing. Almost entered the 47 mile medium distance but the advertised 7k of climbing is more than I am ready for at this point in time.
 
@Climber was right about overtraining. I have tendinitis on the other side now. He gave me guidelines on how to gauge how bad the flare is and how to respond.

@Ridley I hope you will share some pics!
 
@Climber was right about overtraining. I have tendinitis on the other side now. He gave me guidelines on how to gauge how bad the flare is and how to respond.

@Ridley I hope you will share some pics!
I am super super bad about taking pictures but if I remember to take any or my wife takes them at the finish line I will most certainly share them.

And sorry to hear about your tendinitis. I’ll ask my wife to see what she recommends (she’s a physical therapist).
 
@Climber was right about overtraining. I have tendinitis on the other side now. He gave me guidelines on how to gauge how bad the flare is and how to respond.

@Ridley I hope you will share some pics!

Graston. See if you can find someone up there that does this R. Otherwise, I have a source in Walnut Creek when you're next down here.
 
Graston. See if you can find someone up there that does this R. Otherwise, I have a source in Walnut Creek when you're next down here.
I am here until Friday. I also do books for an LMT and was going to book a time with her.

@Ridley You are LUCKY! I am working with an amazing, caring PT. I have exercises I can do. The pain has decreased as I have added muscle. It's this fine line between not overdoing it and doing enough, ya know?
 
Back
Top