Was I physically fit for the Ambuklao ride with MMS riders?

Wheels of Happiness

Rizal Philippines
May 16, 2016

                                  My bike mates at Ambuklao ride:  Dino, Long and Al

                                            Long and me descending; but taking 5 at this point

I MADE RECYCLISTS PROUD WITH THIS RIDE


I had my doubts about me finishing the Ambuklao loop night of May 13 2016 the moment we arrived at the house of Dindo.  After hearing that Dindo and Long practiced at Sierra Madre and averaged 20kph at Sierra Madre and that Al Jamarang is young and strong.  Having just gone to Mt Data a year ago with Recyclists and knowing the challenge we had, I can only conclude that the challenge ahead was as hard or harder. (Now I know that quitting at Bayanan after Mt Data was very correct decision)

Well I finished the loop and came in 2nd to Al and there were no injuries of extreme pain with plenty to spare/ Gong up Trinidad and Halsema, I made ahead of everybody and even took pictures (sayang nabura).  Ebong made fun of that scene of taking pictures Saturday evening as we were refreshing with SML  However, my rear brakes gave up due to downhill, (the pads were dirty and needed some squirts of water

What helped me conquer the loop:

1.  Core exercises:

    Crunches  40 daily
    Push ups    20 daukt
    Lifting the bike 20 reps

2.  Frequent rides:

    3x a week at least 200 km
    several loops at Cardona diversion
    occasional speed play and sprints up to 40 kph using MTB
    riding hard gears at hill using only 44 x 32.
    ride to Sampaloc and windmill, and Antipolo with Gelo and Reymond

O boy was I ready and fit for this ride.  Thanks God, my physical preparedness met the invitation of Sir Long Henson, the founder of MMS

Happy birthday tomorrow

Tips on removing body flabs - reduce your waistline and improve your bike speed and endurance

Wheels of Happiness

FOODS

Natural health on You tube - burning body fats

Eat food that burn belly fat

Fat Burning food - celery, tomatoes

Home remedy for fat loss

EXERCISES

Crunches

Standing AB exercises

Quick belly fat burning exercises

Lying down abs work out

For six packs - advanced

Lower abs exercises

6 pack work out

8 minutes abs

Abdominal assault

Ultimate belly fat destroyer

Strengthening core body muscles can make you better rider

Wheels of Happiness

Rizal Philippines  |June 24, 2014

I had only one ride last week.  And yet, I was able to join the peloton, the lead pack (Jun Vic, Jericho, Jorge and Jess) from Tanay to km 58  and they were doing 45 kph (my first time to do so)   I and Joel were ahead too at Bugarin

Choco choco interviewed me about my secret training.  Joel said too that I pedaled well last Sunday.  All I could remember is that I do 100 sit ups (crunches) daily and 100 push ups.(That is a lot.  There are plenty of variations:  slow, hard interval, offset, one on floor, one on bench,  putting your feet on elevated item like bench  -  they are are hard push ups I tell you)  I think they do wonders for our breathing ability and the connection of the thigh muscles to the abdomen and back.

I think we should encourage others do crunches and push ups too.  They help remove flabs and make us slimmer.  Remember,  those who have slimmer waists live longer.  Many of us, I could count up to 10 have large tummies

Fwd: 22,000 crunches will NOT give you flat abs

---------- Forwarded message ----------
From: Mike Geary <help-desk@truthaboutabs.com>
Date: Tue, May 8, 2012 at 11:26 AM
Subject: 22,000 crunches will NOT give you flat


=============================================
You are receiving this newsletter because you have subscribed
to Mike Geary's Lean-Body Secrets Ezine from TruthAboutAbs.
=============================================


According to a recent article in Men's Health magazine, it takes more than 22,000 crunches to burn a pound of fat. 

Obviously crunches are a big waste of time... the point is, you'll never get a flat stomach or six pack abs while crunching away on the ground.  It takes a much smarter approach.

In addition, crunches can literally be a pain in the neck - and low back.  Too many crunches can cause muscle imbalances and injury over time.

Surprisingly, I still see people every time I'm at the gym crunching away for 100's of crunches on the floor, wasting their time.

What should you do instead?

Try this scientifically-formulated at-home metabolic resistance abs program from Men's Health fitness expert,
Craig Ballantyne:

=> Save money and get flat chiseled abs at home

For this week only you can get his complete 12-week abs home workout blueprint for just $7.  For less than the cost of a greasy fast food meal, this is a steal.  Plus the fast food meal will make you fat, while for the same price, you can get flatter abs.

It also includes the legendary "Abs 300" workout challenge.

When compared to driving to the gym ($3 gas) and getting a Starbucks on the way ($4.50), this "at home abs program" is already cheaper (and more effective) after just one day.

Here's how to save money and get ripped abs at home

Have fun with these killer home abs workouts!
------

Popular TruthAboutAbs article:

Lastly for today, here's a previous related article of mine below that you might also enjoy.  It shows 3 exercises that are not usually thought of as "abs exercises", but they do indeed work your abs better than any situps or crunches.

3 of the best ab exercises that are not "normal" ab exercises


Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
TruthAboutAbs.com | BusyManFitness.com | AvalancheSkiTraining.com


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