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More Time To Get Fit - 2025

I survived the Heart of Gold gravel bike race. Short course was 29 miles and 4,265 feet of climbing. The two biggest climbs were from Edwards and Purdon crossings. Holy hell am I beat. On one of the descents the washboard was super bad and my bars rotated down about 1/4 inch, I should have stopped and adjusted them but I didn’t. Very uncomfortable for the rest of the race. Lesson learned. Sorry no pictures I was struggling to just finish 🤣. The 2025 Unbound winner (forgot his name sorry), Levi Leipheimer, and a number of other pros were there. It was cool to see them at the start.

My kid, wife, father in law, and two dogs were there at the finish. It was super awesome to see them at the end. I’m happy.
 
man last night sucked. Got to the gym was feeling good got all ready to do chest day and on the third rep my shoulder starting tweaking. tried to push through it but after some close grip flat bench presses I couldn't justify going on and packed it in went home and took some ibuprofen to dull the twinge down. Today is leg day so hopefully it subsides by Thursday which is arm/shoulder day and definitely Friday as that is 18 holes of Golf workout and possibly back day.
 
I had some shoulder issues too recently. Changed my elbow position and it helped some...not saying that's your issue, but maybe there's a technique thing or rib out, etc? Had that one too a few months ago.
 
I rode a bicycle to work today. I haven't ridden SF streets on a bike in years. The rental bikes are pretty sweet. No bike to schlep up stairs, close to my house and work and my purse fits in the little basket. I got my cardio for the day done before I even clocked in.
 
Yeah, I am pretty happy about it and the e-assist will be nice when I ride home. as I get stronger the tendinitis ails me less. coming down the stairs this morning I can feel I have a lot more control over the downward motion than I used to.
 
So this whatever issue that happens with the ligaments/tendons around my ankle seems to be related to leg day and what I can only assume are the calf raises. Didn't have them the rest of last week but leg day was yesterday and bam last night whatever is happening around my ankle area happened again. sucks because unlike a normal muscle cramp you can't really move it around to alleviate it or try to stretch it out seems to be that only Icy Hot seems to work to stop it cramping(?). Something to think on for the future.

So I think I am going to change up the regime next week and go more cross fit/combo style exercises and treadmill work to lose some weight and get some stuff under control. Once that is taken care of it will be back to trying to pack on some more muscle. I feel my aerobic fitness has suffered as I have focused more on putting up weight. we will see how the next few months go and see if I can lose the flab.
 
Sharxfan said:
So this whatever issue that happens with the ligaments/tendons around my ankle seems to be related to leg day and what I can only assume are the calf raises. Didn't have them the rest of last week but leg day was yesterday and bam last night whatever is happening around my ankle area happened again. sucks because unlike a normal muscle cramp you can't really move it around to alleviate it or try to stretch it out seems to be that only Icy Hot seems to work to stop it cramping(?). Something to think on for the future.

So I think I am going to change up the regime next week and go more cross fit/combo style exercises and treadmill work to lose some weight and get some stuff under control. Once that is taken care of it will be back to trying to pack on some more muscle. I feel my aerobic fitness has suffered as I have focused more on putting up weight. we will see how the next few months go and see if I can lose the flab.
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So that's the same area where I am having issues. The foam roller is your BFF. My PT said that, in my case, overusing the muscles that lack in strength was asking a lot of my tendons to compensate.
 
While not hitting the gym or the trails I have noted some fitness gains in terms of basic medical numbers. I was sitting at 30lb loss before breaking my leg and my BP and pulse had both lowered to a more healthy level. BP about 131-135/74 which is not bad for a late 60’s dude.

The big thing is never having to take any BP meds.

A couple things being locked down seem to have taken those numbers closer to a young adult range. I have been in the hospital and then a rehab place for almost a month.

I think that a couple factors of that lockdown have added up to the better numbers.
1. Zero alcohol - I had already dropped my consumption significantly but now nada
2. Healthy food eaten on a regular schedule. 8am / 12pm/ 5pm. Zero snacks.
3. Way reduced stress work wise and I suppose generally to as I am not out driving around dealing with stressful situations.

After PT today my BP was 115/61. Resting pulse 61.

I have noted both going downward for the weeks and was pretty amazed getting into the low to mid 120’s and plus dipping into the 60’s.

Just picking up the work load now but will still be on the DL basically for a while longer 1-1/2 - 3 months so I can judge what work stress does to those numbers. I won’t be drinking or changing the eating habits.

Just posting for general info and so I can track as I get back to a more normal existence but with the knowledge that cutting some stuff out is good to do!!

This was not expected at all and really the only goal was not to gain weight while being limited.

We will see and I will share.
 
Really good report, Bud. The BP numbers are excellent as well as RP.
 
rode to work again today. this ride had my heart rate in zones 1 and 2. it’s flat or down hill but i still pedal the whole time because i have a need for speed.

i should have my other bike around thanksgiving and i am stoked.

had PT yesterday and Justin says im about 70% through my recovery. a few new exercises have been added. he’s happy with the progress i’ve made. i really like working with him.
 
Always good to find a PT trainer you like, things always go better when you match up!

Budman, outstanding improvements! 👍
One other thing you can do, use Potassium Chloride instead of salt (Sodium Chloride), it tastes very much the same but you aren't adding sodium.
 
Ascorbic acid. Aside from the Peruvian blueberries, been trying a week of high dose AA, mixed with water to see if between that and a week of higher D3/K droplets has an effect; the sourness blows the PB's out of space. But...I've read the cleansing benefits may be real. Worth a shot...how much can Vitamin C hurt anyway?
 
D3 is an absorption vitamin, and as such, it takes time for the benefits to show themselves. You should allow for 2 weeks to get their level of absorption to it's optimal level. There is also the factor, with absorption vitamins that make them something to be cautious to not over consume them, for the same reasons, they stay in the system unlike the non-absorption vitamins.
 
easy wind said:
Ouch! also D is a technically a hormone with all the biofeedback loop issues as well as fat soluble and subject to accumulation.
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I swear my mood is directly linked to my Vitamin D intake. I just started supplementing the last few weeks when I realized my blues were probably linked to less sun from outdoor activities. I feel like this happens to me every year and this year I'm actually a little ahead of the curve in starting my supplements.
 
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