How to battle sarcopenia (muscle loss) as you age

Wheels of Happiness

There are conflicting advices:   one side says take it easy;  the others say take it hard.  Do hill climbs, do HIIT, do something harder than before.  I believe in the latter that is why lately I do short rides but do hill climbs.

So yesterday, I did hard hill climbs to Ynares blvd, quarry road and DOMSA.  (Thats on top of push ups, lunges and weight exercises.)

What do you think?

Have been climbing hills lately; practicing on strength

Wheels of Happiness

My climbs last week and this week are focussing on hills to practice  strength building:

1.  Sikatan Pitallo

2.   Antenna Hills

3.   DOMSA

4.   Cabrera.

Even at 73, still can do.  

Getting more views is more challenging than a long ride or ardous hill climb

Wheels of Happiness

Intensive determined, consistent, posting does not get much views.  Despite trying all the tactics to get more views.

More challenging than a loop (about 200 km) or climb up to 20%.  

What do you think?

Anyway, the goal of blogging is to document thoughts and activities -  not to be popular or to make PHP on clicks.  Let it be

Hill climbs abound around town

Wheels of Happiness

This post was wondering why I had to seek other venues for biking and practicing hill climbs as in Tanay Sampaloc or Kay Biang, or Baguio when there is no shortage of hill climbs to explore around town.

This weekend, this post climbed:  Mambog, Bombongan, Crystal East going to Macamot.

Here is a list of hill climbs that you can explore:

1.  Domsa

2.  Kape in the Sky at Hillsdale (at Botong Francisco)

3.  DOMSA

4.  Antenna

5.  Labahan

6.  Quarry Road

7.  Sikatan kape at Pitallo St. Mahabang Parang

8.  Kalawaan

9.  Macamot

10.  Tatala

11.  Kasinay

We can practice a lot here before going far away

Hill climbs with Sava Ti

Wheels of Happiness


Rizal Philippines
July 30, 2017

I had 3 hill climbs this week SAVA ti:  2x  Eastridge;   and once for Antenna San Carlos Heights last Tuesday.   And they looked easy for me, because I merely used the low gears.   I was able to climb the sites using only 32 chain rings and max of 36 for the sprocket

I have two other MTB:   a SAVA 580 carbon fiber and Mosso Falcon 4. But this one is the best so far.  It was a good buy

I learned from the video at You Tube that you do not have to over exert nor race going up because you can blow out and not finish the climb.  At East ridge yesterday, a young MTB rider had to stop often and said it was his first time.   Going down was perilous:  the roads which were moss filled were difficult to negotiate going down hill:  the tires skid and the bike despite the knobby was difficult to control - you could ditch anytime. But thanks God,these were uneventful climb and descent

Enjoying hill climbs with the SAVA ti MTB

Wheels of Happiness

Rizal Philippines
July 27, 2017

I did not use the SAVA ti MTB for several months.   But I have been using this since Saturday:  for climb up Medalva, last Sunda for my ride to Bugarin, last Tuesday for the climb of SCH; and yesterday, for climb up to East Ridge.  I relish the ride because of the very low gears (24 lowest for chain rings, and 36 for the rear sprockets).   For Medalva, SCH, and Eastridge, I did not have to use the  24 only the 32 chain rings.  The 32 x 34 or 3 x 36, they were adequate for the climb without being  stressed.    For the Sunday ride, I only used the 42 chain ring even when doing Bugarin.

What did I relish with the SAVA:   it is light and responsive.   The Mosso MTB and the SAVA carbon fiber 580 felt heavy and sluggish.   The SAVA Ti was light and sprightly.  I could even outrun road bike and or run at the same pace as road bikes

Armin, they told me is a Superb Hill Climber

Bike and Save the Earth They told me that Armin climbs very well. In the Jalajala ride, he leads in the hill climb. Well he is young and strong. In their climb to Sampaloc last Sunday, they told me, Luis and Gerry, Armin disappeared. That means he really took off hard on the way up. Wow. Keep it up Armin

How Hills Appear When it Rains December 4, 2011

Bikers for Health....

Early on, I have difficulty sleeping when I think of these hills.  These  is how they look like in rain. (I was not able to take other pictures because the camera stops functioning when it gets wet)

                                That is almost peak of Callahan, the ice plant is over there

  That is the apex of Calllahan hill, here you are now overheating, slowing down, thighs stiff

                         The other side of Callahan, on the way back, you stand and shift to 25

  

                                             Callahan, downhill

                                            Namay, Morong Rizal; you have to shift or stand

Hey, Gerry and Smith Tells me I am Improving!?

Have bike, we will help save the earth...

I am just wondering whether these two guys want me to make me feel good to motivate me.  We have a member who does not want to join the rides anymore because the Recyclists average now is 45.  (45 kph ridespeed or age).  But the guys are now stronger and faster.  I thought that I am being better because I can ride at 35 kph now or keep up with Joel for a short time at 45 kph.  They ride the hills at nearly 20 kph. My average for the hills is l4 kph (that is up from 8-10 kph).

But Smith (Rommel) told the group, after our Bugarin hill climb that I  now ride hills faster and stronger.

As for Gerry Cataps, I towed him from Tayuman to Morong. We overtook three groups:  Tamad riders, BCC, and some friends from Cainta with lady riders.  I beat him at Namay hill.

  Maybe he not yet up to his old self after the Luisiana problem.  He stopped near the Mango trees on the way up to Bugarin.  

That is great.  But I lack road rides during the week; it is mostly stationary trainer.  Stationary trainers work?

Am I really improving still, at 60%

Practicing to Be Stronger and Faster

Have bike, we will help save the earth...

              Jorgeus Biker Struggling to Keep pace with Younger Biker to be Stronger

                                     The Younger Stronger Bikers:  VM, Nolite, Luis

                       7 Days and  Richard are Strong Riders Going up to Foremost Farm Hills


For most of us biking is a leisurely ride around the block or subdivision, or to the seashore, or to work, or to buy bread or other items from the store.

But for some of us, it is a way for us to be stronger and faster.:  CITIUS, FORTIUS.

How do you become stronger?  How do you ride faster?

There was one bike coach who said that if you want to ride 30 mph, you have to practice riding at 30 mph.  Period.  Therefore, always begin with the goal in mind:  how fast and how strong you want to ride.

Various practices/exercise (the same for jogging or running):

l.  Tempo: These last for 2 to 8 minutes.  Your heart rate should hover of 60 to 70% of the maximum heart rate.  Your maximum heart rate is 220 minus your age.  In my case, this is 220 - 60 = l60.  My heart rate for this exercise is  96 to  112. You are comfortable but the ride is challenging.

2.  Endurance ride.  This is done at a steady pace and heart rate is at 50 to 60% of your MHR (maximum heart rate.  This gives you staying power.  I normally do this on a Sunday ride.

3.  Interval ride.  This is done from 30 seconds to 2 minutes.  And must be done when you are not injured. Your heart rate is at 70 to 80% of your MHR.

All of the above should be part of your weekly rides.  (There are other things to be learned like sprint, stomps but we should learn that later on)

THE WEEKLY RIDE

The three types of your rides should be part of the routine of your weekly ride schedule.  Some pointers:

l The long ride must be on a Sunday when you do not have work.

2.  There should be 2 days prior to a key work out and one day after. Rest day is a key component of getting fit and stronger.  Riders who do not rest always do not progress or get ill.

3.  Monday is usually a rest day (just like Catholic priests).  It gets your mind also from the stress of going back to work.

Sample Schedule for a Week.

You should make your weekly training schedule.  It should be something like this:

Monday  :  Rest Day (Did you read No. 3 previously?)

Tuesday :   Endurance rides of 30- 60 mins, light exertion

Wednesday:   Endurance ride of  30-60 mins of somewhat hard exertion

Thursday:  Rest

Friday:    Rest

Saturday:  Endurance ride of 30-45 minutes of somewhat hard exertion

Sunday:  Endurance ride of 45 to 60 minutes of somewhat hard exertion.

WEEK 2:  Focus is mostly on long cruise intervals of 45 minutes to l hour 30 mins

Cruise intervals last from 2 to 8 minutes at very hard exertion.  You should strive to ride the target speed during the interval.

WEEK 3:  Tempo run

The Eric Harr book is a l0 week quest to ride at 25 mph.  I can only give you the preview. Or a trailer lest you do not buy anymore the book (Ride Fast)

I just learned and I was just able to watch the clip on Tour ng  Pilipinas that the foreign riders who win ride at an incredible pace of 48 to 50 kph.  (I can only do 35 kph max!!)  Maybe our topnotch riders keep up with this pace at their practice.