Goal in physical fitness: Citius, altius, fortius - being stronger and faster

Wheels of Happiness

Many riders say that the bike ride is going to be chill.  That is nice 

However, one of the goals of physical fitness is to be fitter than before.  Thus the Olympic motto of Citius -  Higher, Altius -  Higher,  Fortius - Stronger make sense.  Especially for a senior like me.  I have to exercise to be fitter.  Because otherwise, I become weaker, I lose muscle mass.  I become weaker and yes older.  

I read relevant post that in swimming one has to end the session with fewer strokes say from 14 of a 50 m pool, to twelve.  That means you have to find ways how to be efficient and stronger.

Thus as I bike to achieve certain goals I have to undertake several biking mode/tasks:

1.  Faster -  lubricate, wash bike, change bearings,  Sprint occasionally

2.  Stronger -  climb hills, use large chain rings in climbing

3   Higher -  climb higher hills, engage in long rides

Do you have similar goals when you bike

Focus on your being healthier rather than spending more on your bike.  It does not do anything to you self improvement if you spend more PHP on your bikes.

Getting older but getting stronger and faster

Wheels of Happiness

Rizal Philippines
March 11, 2018

I pledged that in 2018 I will try to be fitter and stronger, resisting the time and aging.  In 3 months time, I will be 67.   (Thats 10 years biking all ready which started as a cure for arthritis and high uric acid high cholesterol and blood sugar leve)

To do this, says experts:

1.  Once a week long ride (say 100 km)

2.  Occasional short rides with sprints, or race like day;

3. Stay in contact with strong riders;  do not be left behind;  chase if left behind.  (Turo n rin si Joel J Talap)

4. If you are climbing hills do interval at final 30% of the climb.   Hard fast effort  (Turo din ni Joel)

What have I done:

1.  To train for Vigan I did an average of 200 km a week:  two short rides of 100 km - Morong, Pililla, or Antipolo.  And 1 long ride: Jalajala or Bugarin.  In the short ride I sprint usually at Morong Cardona, at Calumpang. I do interval going up Callahan or Mambog, Pantok.

2.  In the Vigan ride I rode ahead of others for 50 km from Urdaneta to Agoo.  At Vigan, I chased and even went ahead of some leaders.

3.  In the ride today:

    1. I chased one rider na orange at black and passed him at Cardona Church

    2. I sprinted the final 100 meters of Mambog hill.    I led some of fellow kapadyak mula pa Looc (sprint pa rin) up to Callahan;  somebody overtook me but I chased and passed him at Cardona to Morong straight;

   3.  I was able to catch up with an idol strong rider at Morong, despite the  fact that I went to Sacred Heart after I peeled off from him in Tayuman

  4. On the way home at Pantok, a group of wealthy riders:  naka Willier at Pinarello overtook me counterflowed at  in  heavy traffic but I stayed close and even led them from Bilibiran to Pag asa...Thanks for allowing me to boast

I am happy with today's ride.  Yesterday, I led a fellow kapadyak who for the  first time again in a month rode up Antipolo.  (I have rode up Antipolo during the last 30 days for 4x all ready) At Sumulong Highway, I came across a group with Dogma and other expensive bikes.  They were away and ahead as they rode over Bankers Village in Sumulong.  Right after Assumption we overtook them...

How to ride faster and stronger?!

Wheels of Happiness

Angono, Rizal Philippines   |  February 13, 2015



It is Friday the 13th but I biked to Tanay and on the way back I biked through the Cardona bypass.  I had to struggle but that is the way to be prepared for Baguio ride.

So the question is how I a senior can get fit and strong to join the very young kapadyaks (Halimaws if you may) at the their blinding rides.

So I always remember the admonition of Joel  -   keep close to the leaders and ride harder. Do Hard Interval Training.


Dr. Arnie Baker


I read Arnie Baker MD in his book Smart Cycling and here are his advice, which I try to stick to:

1. Equipment:

    1.  Lighten your bike especially the power train:  wheels, tubes, chain, chain ring, cogs, pedals, shoes.   If you can lower the weight of your bike from 23 lbs to below 20 then you can see changes in the way you bike

   2. Clean your bike  - remove grime in the pedal, cogs, derailleur, brakes, changer.  It could get very dirty;

   3. Oil lubricate your moving parts; STI, cables, cogs, pulleys, axle, bearings, BB. A noisy unlubricated bike can cost you minutes or a being dropped

Beyond these, everything else depends on the engine -  YOU.