Bike ride to Morong and Quarry Road

Wheels of Happiness

Nagquarry road ride after going to Km 47 in Morong.  Then rode to DOMSA via Quarry road.     

On the way to Morong, tried to race mga nakasabay:   isa sa from Cardona to Morong, 2 at Namay.   Also overtook one elderly MTB rider in Pag asa.  On the way back, overtook a similarly aged MTB rider at Diversion in Cardona, then another one going up LLDA at boundary of Binangonan and Cardona

Now all my legs and thighs ache after the racing and hill climbs

Fighting sarcopenia in later years

Wheels of Happiness

With 3 years + 7 decades behind me, I am aware that I am all ready undergoing sarcopenia  -  ie - loss of muscle mass and bone density.  That why I can not risk going off road, or going faster on descent.  

Thus: this post has to supplement biking with some free body weight exercises like lunges, and knee bends with weights.  And has to follow the recommendation that riding be done on big chain rings for added torque and resistance training to counter sarcopenia.   

Thus I try to do DOMSA ride, diversion, Bombongan, Teresa Antenna ride on big chain rings.  These rides leave me exhausuted and drained that is why this post spends a lot of time sleeeping, taking a nap in the afternoon.  

This post expects that he could live better, if not longer with these exercise routines.

Climbed Cardona diversion on large chain ring

Wheels of Happiness

In one of the videos on FTP, I learned that aside from sprinting one of the ways to induce your body to ride faster and stronger, is to ride hills consistently, and increasingly on harder gears

On the way back, I rode up to Cardona diversion.    Instead of riding up on 36, I rode up to the first turn to the left to be at 52t chain ring.  I felt that I could do the remainder of the climb at 52.  But I did not want to hurt myself so I downshifted to 36t

I tried to pass at Mambog but I was on rb and the roads were muddied.  So I just went through the diversion.  

Earlier, I rode with Pastor Exequiel and Sec Noe.   Between Morong and Cardona, I accelerated at 52t and tried to lead them 

Age number ride yesterday up to Quisao Pililla

Wheels of Happiness

I rode remembered my age with a 76 km ride to Quisao Laguna up to km 65 post.

65 -27 km reading in Angono  =  38 x 2  =  76.

I rode home via Diversion, a steep stiff ride.

I visited also the wake of the mother of former employee at Tatala Binangonan.  Also 2 km steep climb.

Happy birthday to me.  

Gaining strength and speed in bike ride yesterday to Morong

Wheels of Happiness

This post tried to implement what he has learned about big chain rings, and improving strength on rides (chill ride will not make you stronger) (from Giro and Audax riders)

    1.  Did big chain rings from Angono to Morong, did Callahan on big chain ring.   O riding up diversion,

         was on big chain ring until the left turn on the hill.

   2.  Returned via Diversion road for hill climbs, thigh and butt strengthening;

   3.  Sprinted up Mambog and going up final hill until cockpit

Hence sleep well soundly after the climb, and on the rest day

My bike ride yesterday November 30 2017 on a Sava Ti MTB

Wheels of Happiness

Rizal Philippines
December 1, 2017

                               My Ti bike atop a mountain

Only 24 days before Christmas.   We hope many got their 13th  month (bonus) all ready.

Belated Andy Bonifacio day. It is too sad, another Andy (the former Comelec boss) did not see Christmas while in office.

Yesterday, I rode to Morong on a Sava Ti.MTB This post has not used this for a while.  In Darangan, a roadie overtook me, and I gave chase and was with him side by side until Morong. The rider in a Dogma P look alike was alone and is from Taguig. He said it was his first time to ride again in so many days. He overtook me downhill at LLDA because he overtook a jeep, I did not.   I caught up with him before turning right to Cardona munisipyo and were side by side in Callahan.  He overtook me again downhill, but I passed him and several MTBs at the flat.

On the way back I took the diversion road, at Cardona, and before turning left I was at 42 x 28 before shifting to 32.

I was on that gear while going up LLDA.

In Binangonan, I came across MTBs who were 29rs. I proved that 26ers are not lame because I kept up with them and passed them  in a sprint before Island gas where I sprinted.

It was a great biking day

Very fast bike ride by the Big 5 to Tagaytay City today, October 1, 2017

Wheels of Happiness

Rizal Philippines
October 1, 2017

There was a planned ride to Tagaytay City today as heard from Gerry Cataps:   assembly was supposed to be at 5:45 today at Iglesia.   I asked Vhen last Thursday, and said he was in doubt.

This morning, it was still drizzling at 5:30 am.  I decided not to join

However natuloy pala sila:  5:  Alan, Gerry, Pres Luis, Angel, and Jeff (?)

And they did this in a very quick and fast action:  10 arrival at Tagaytay City, and they even went to Palace in the Sky.

They were able to come back at 2 pm.  Gerry still went somewhere else.

Vhen I saw him at 3:00 am near the Angono bridge, Villamayor Bike store.

Today, I just rode to Morong and went home via Diversion. (after a long time.) and it was challenging again. I struggled at 32 x 25.  

Bike Ride today, July 2, 2017

Wheels of Happiness

Rizal Philippines
July 2, 2017

I started out 6:00 am today to catch the start of the mass at Sacred Heart. and had a chance to kiss the hand of  the  Parish Priest. And then caught up with Min Zap and Pres Luis in Bilibiran, but they left me at Binangonan Convention Center.  I had my Mosso MTB with XT group set, and was riding at  42 x 13 just o keep up.  But I lose out to their higher gears. I bet, I would have arrived later on by not more than 2 minutes.

We met the other Recyclists there:at Simples Lugawan    Netoy, Engr June, Joel, Peter A (who paid for my lomi) Master E, and Ed de los Reyes. (7 days)  He said he got better but it does not seem so.

Simples Lugawan looks like a garden setting and looks more charming to eat Lugaw there.   The owner said that the new smaller location (their former place was knocked out due to road widening) did not diminish the number of their customers

On the way back I rode up the diversion using 32 x 23.   So I get more confidence in climbing steep roadlike the Cardona diversion.

It seems that my Mosso fork Suntour lock is not working.  The seat too  is not properly set and I had trouble with my pedaling stroke.

Lack of practice makes the knees and thighs weaker?

Wheels of Happiness

Rizal Philippines
March 12, 2017

Last Thursday, I went up with a group of trainees (two ladies) up East Ridge.  We walked from Manila East (7 11) till Unamonte where we did the calisthenics.  Then I let them walk, as tried to climb up using the SAVA carbon fiber MTB.  I seemed to lose lung capacity easily and the pedaling seemed tough.  I have to stop some 20 meters away from Unamonte gate 2.  We rested there and I  rode again.  Again the pedaling seemed tough and I had to put the chain ring down to 24.  I usually do not stop and use only 32 to get up to the top.

What seemed to be wrong?  Well lack of practice.  I did not do a lot of East ridge or San Carlos or Medalva climbs.  I guess I have to do more of that.  I neglected hill climbs

Although today I rode to Antipolo Church using a roadie, I think I did well and managed the fiber tex and Beverly portion well.  (As a matter of fact I passed many MTB who seemed to relish on frequent stop)  On the way home I passed the diversion.  Pero sagad ang sprocket sa 32 (x 39)

Bike ride to Antipolo Church and Tanay on New Years day

Wheels of Happiness

Rizal Philippines
January 1, 2017

My first activity for the year  was riding to Antipolo Church to listen to the mass, and get blessing for the new year.  I shook hands with about 8 bikers, mostly oldies and seniors like me who waited for the mass to finish.   We finished the mass by 8:30 and then biked down to Teresa, Morong, Baras and Tanay.  I was in Tanay by 9:30.  Oh I missed the free food at Pisong Kape which according to other kapadyak is done annually during New Year.

I looked for place to eat and there was none at Tanay and Morong.   In Morong  I guess it was group of Jeff, Val and Ed Valdez who overtook me between Lagundi and Maybancal  I did not catch up with them

I found my food:  crackers, coffee, and BJ (buko juice) at sari sari store right before the diversion.  There the group of Mambog riders arrived with Mr.  Aragon  very much ahead.  They all brought roadies with compact chain rings. (I had 53 39 chain ring and still rode via diversion road. Now I find it easier to ride home via diversion. Just short hard effort and no traffic hazards)

I did not realize that it could be that long and I will be home by 12:00.  Well any way I left by 7:30 am.

Getting farther and faster - on the way to full recovery

Wheels of Happiness

Rizal Philippines
December 24, 2016

Merry Christmas tomorrow.

Today, I biked to Niogan Pililla.  I left at 6:40 and reached Pisong Kape at about 8:10 and finished my lugaw (now P25.00 no longer P20.00) and finished by 8:30. I met Boy Naval (he has a new Mosso Alum 720 bike with Tiagra group set) and Papa Ric.  Papa Ric said the rest of Recylists were at Maybancal but wont bike to Pisong Kape  By 9:00 I was at Niogan Pililla and back again at Pisong Kape by 9:30.

On the way back I rode with a MTB rider from Bilibiran.  But I lost him somewhere in Morong.  Then I passed at Cardona diversion for greater challenge.  Again 39 x 32.  I thought I would stop at the right hand turn. But I did not (I was tired from the long ride to spot almost at Jala jala)  However, I made for that near miss by sprinting up the hill of Crystal East and then to the next hill before descent (maybe at l5 to l7 kph)

There was too much traffic from San Juan up to Pantok and even at Barrio road.

Riding a bike is like riding an airplane.  I hour of maintenance and cleaning for every one hour of ride.  After eating:   I did the following:  

1.  Swapped the front and rear tires.  The rear tires were wearing faster than the front tires

2.  Regreased the front axle (it looked lazier)

3.  Repaired the bar tape. (The wrapping became loose)

4.  Cleaned the chain, sprocket and chain ring

Who says that you can climb San Carlos Gate 2 only using 24 (granny gears)?

Wheels of Happiness

Rizal Philippines
December 14, 2016

Whenever I climb SCH and climb Gate 2 (the one that  leads to the Sacred Heart church) the steepest part of the climb to SCH, they say you can only climb that using the triplet or the granny gear.  And sure enough the last times I ascended that hill, I used 24 x 28 or 32.

This morning though I used 32 x 36 and it was more than enough.  How did I know I can do this?

Last week I tried the diversion the Morong side using 42 x 36.  I was able to do this comfortably.  Early this week, I tried the foot of the SCH II using 42 x 32.  I was able to negotiate the same well.
So if I shift to 32, I concluded I could do this.  Morever, I can do 5 to 10 minutes standing on the trainer using 39 x 17 on medium heavy setting.  That is strength and endurance.

Resumption of normal biking distances

Wheels of Happiness

Rizal Philippines
December 8, 2016

Happy Immaculate Conception Day of Virgin Mary

It is feast day of Ateneo, although yesterday, they were reminded of their fraility as they lost to the more superior basketball team to DLSU.  It was a gallant fight though

So let me talk a little on my resumption of ride distance up to Morong.  The week before, I could only ride at max to Cardona at Callahan.  But I try to maintain a rapid pace say 25 kph and sprint up to 35 kph (estimate only but that is the perceived effort when I have my bike with cyclometer)  I rode up diversion and I used 32 x 17 and stood up. and went down to lower gear as I coasted up further to 32 x28.  (Laspag na)  I rode up to Sagbat and Taghangin to visit a business site, had some talk and rode back at almost 9 am.  On the way back it is still via diversion and went to low gear to 32 x 32.    (I had 36 t max low)  And then two mighty sprint at Calumpang highway (say 35 kph with the last one going uphill at island gas)  Rapid and furious pace from bridge of Bilibiran to Tagpos and from Tagpos to Pag asa barrio road.

Finished the ride panting and profusely sweating even up to 2 hours after ride.  On the way back to being fully recovered (although the doctor said the symptoms of my illness could last up to 6 months) Dapat daw maraming vitamin B.

My bike ride today with the Recyclists from Pililla

Wheels of Happiness

Rizal Philippines
September 18, 2016

                                                             King Richard


I biked today and it was late setting out at 7:00 am.  I passed by the Sacred Heart Church, prayed and asked for the blessing of the priest.  I brought my Bianchi bike today.  I passed several MTB at Darangan, and Montevideo.  There were no other cyclists until  past km 55.  After that there were two bikers who chased me:   one roadie, the other MTB, and the other one Bubuy who appeared at km 57.  I biked ahead of the MTB in white and green jersey MTB in black and red jersey. And Bubuy up to km 59.  The guy in MTB (friend of Ed Valdez) told me that I was "Ang lakas" for my my age because we were doing 35 kph and up and he could not get past me.

Then I stopped at Pisong Kape and met the other bikers:   Master, Val and Chito.  They said they were there some ten minutes earlier.  I had lugaw and brewed coffee of Chris (great tasting at P30 per cup)  And then others who rode to OL appeared:   Jess V, Edgar (7 days) Angel B (on a MTB) Alan A, and Jericho M, Richard A, Joel J, Nolite  and Gerry C. ( 12 in all, I was the 13th)  Weng B later joined us

Then we rode back until Maybancal.  I was left behind with Val (a couple of seconds) for we too were speeding.  After spending some time at the Maybancal barangay hall, drinking cold water and some conversation, we biked home.

Four of us decided to try the Cardona diversion:  Alan, Richard, Weng and I.  On the way up I was ahead then Richard, Alan, and Weng went ahead of me.  I was able to chase Richard, and Weng past Crystal East entrance, and  Alan past the last summit before going down.   Alan retook the lead as we descended.  He was ahead of me uphill by some 50 meters and he lost me going down from Montevideo.   Chito Jericho and Jess who passed by Cardona were suddenly behind me and Chito and Jericho overtook me and I chased them again.    At Calumpang highway, I sprinted and overtook the two but later retook the lead at Island gas.

It was great Sunday ride with hill climb and plenty of sprints.  Great way to keep fit

                                                 Joel "Talap"  J

                                                     Richard and the rest of the Recylists

                                                 Angel, Val and  Ed (7 days)

                Richard shows off his teats and boobs, ignoring morality and decency (he6)

                                      As a result, the Maybancal barangay building collapses (ha6)

Hard training yesterday and today using the SAVA titanium MTB

Wheels of Happiness

Rizal Philippines
August 21, 2016

Today, I am supposed to join the group of Armin Zapanta ride to Tagaytay,  But he called it off because of the rains.  They will to to San Mateo instead.  But I did not join.

Yesterday, I rode up to SCH via gate 2. That is a hard and steep climb.  I shifted to 24 of the chain ring x 28.  I accomplished the ride without much difficulty.

Today I rode to Morong.  These were the hard stuff  I did today.

1.  I rode with Sec Noe and did some intervals while biking with him.  I waited for him at the summit near Montevideo, and then Callahan. He said he could not keep up.

2.  Gerry Y passed me at boundary of Morong and Cardona and I chased and passed him before reaching the municipal hall of Morong.

3.  I rode up diversion with 42 x 32 gear. (I rode the SAVA titanium)  I thought that I had the 32 2nd chainring

4.  Two fixie young riders passed me at Calumpang but I was able to chase and pass them near URS.  So I was perspiring profusely after this mini race.

I guess these stuff make me a fitter and stronger rider.

Riding short distances can also make you stronger and faster

Wheels of Happiness

Rizal Philippines
August 7, 2016

Before I used to think that only long slow endurance ride can make you fitter. So on week ends, it has to be only Jala jala, Famy, Sampaloc or Bugarin ride.  Not so. I read that some short rides can make you fitter and stronger:

1.  Interval training  .  Say hard anaerobic efforts near 90% of your max heart rate:   say 5x of 20 to 30 seconds each which can be:

     1. Sprinting up the last part of hill climb (that you are nearly out of breath)

     2. Hard effort sprint

2.  The interval can be made to have shorter rest periods

3.  Or changing pacing of rides.    You can chase some fellow riders and overtake them

So for instance my ride today consisted of:

1.  Chasing keeping pace with a roadie (I had a MTB with me) from Bilibiran to  Mambog

2.  Not letting an MTB a 29er pass me at Callahan Cardona and led him downhill to Cardona.  I time trialled the two km up to Morong mun building doing something like 30 to 40 kph

3.  Climbing  the Diversion of Cardona and accelerating the final 500 meters. I did the climb using 32 x 32

4. Sprinting at Calumpang very hard effort from one end to another.

I was sweating profusely after doing the run.  And the test of whether I did it hard was when I had 3 hours nap after lunch

I am happy with my ride today

Chasing Road Bikers yesterday at Km 50 to 53 on a MTB

Wheels of Happiness

Rizal Philippines
July 6, 2016

Did you ride yesterday. I am sure you are one of the several dozens or so riders I met yesterday when I biked to Pililla. I left at 6:00 went to Sacred Heart Church and left the church at 6:30.  I biked straight until km 58 and arrived there 7:30.   Wow I am getting better.

On the way, I was overtaken at Km 50+ by a group of Road Bikers with a lone mtb with 1 x 10 set up, 29 ers, long an big thighed and caught with them before a pipe laying construction project after the PNP check point and gave chase until km 52 (going uphill to Baras and Tanay boundary) and overtook them and stopped again at construction site.   I led briefly again for 20 seconds and they were off again. and passed me and were at my sight until km 54 and I lost sight of them

After reaching the Pililla Municipal building I turned back to have lugaw at Maybancal Morong

I understand there were about 9 Recyclists who were at Lugawan at about 7:30  (I was in Pililla then)  I met Master Ed at Tanay.   At Maybancal I met Sec Noe whom I learned had just installed his 105 group set at his Fuji bike (originated from me)  After having his lugaw, we biked together going home. I invited him to bike up Cardona diversion which he declined.

My bike ride today to Quisao Pililla, my hard chain ring day

Wheels of Happiness

Rizal Philippines
May 20, 2016

I rode at 6:45 this am and it was a great day to bike, after rain yesterday and last night. One can feel happiness and joy for waking up this morning, feel the fresh air, and nice feeling to be alive and strong.  We take care of the body given to us by the Lord and we eat good food, sleep early, avoid vice, and in the morning, we savor the cool morning air the warmth from the early sun's ray.  We say a little prayer in the church, and we praise the glory and power of the Lord.  We pray to keep us safe from harm

Today I biked to Quisao Pililla.  It was may hard chain ring day.  53.  I covered the hills at 53 large chain ring:  yes:    Montevideo, Callahan, Namay, the Baras boundary, and the hill before Quisao.  I even rode up  Cardona diversion at 53 x 36.  I thought that was not possible. But I did it.

Today was a training for strength and speed.  I tried to do 53 x 11.  But it was a little bit tough.

Great ride today.  Solo

Practice ride 2x loop arond Cardona diversion Binangonan route - getting stronger and faster

Wheels of Happiness

Rizal Philippines
March 29, 2016

I had my practice ride today riding around the Cardona diversion twice.   The difficult portion there are as was experienced in every time we ride to Morong and Pililla are:    the Mambog portion, Callahan, the diversion  (there are about 3 hills there, the first one being  the toughest) and the LLDA portion.  I just did the 2x next time I increase it to 3 and eventually 4. to simulate  the race situation.  I guess this ride makes me stronger.

My growing riding time make me faster too. Before, I can only sprint max to 30 kph.  Now I can do 35 kph at a much sustained (say 15 seconds) period.

Tito Fabay does the Diversion loop for his pracice

Wheels of Happiness

Rizal Philippines
March 23, 2016

Tito Fabay and I joined the PNP race Binangonan, Cardona diversion loop 4x last March 6, 2016.  We did practice ride of 3x at the route that is why we thought we could finish it.  We did it.  Tito finished 8th at the Executive Category.  That was a great finish considering that it is 45 above grouping. The 45 (or even below racers) would definitely do better than us.  And considering that some even cheated....

So enough for that.  I met Tito yesterday en route to Maybancal Morong where Vhen, and Ed was supposed to meet for ride to Manga to buy some parts/accessory.  (Ed forgot and did not arrive)

Tito told that his practice yesterday was a 3x loop at diversion. Wow.  I should do that sometime.