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.)
An unknown blogger, netizen DM me 9 point questions regarding biking for seniors. Though I do not know much about him, and the qurestions were straight forward, I answered him promptly. I told him too that I was with Kara David in 400 km bike ride to Bicol
The questions center on benefits of biking, and how biking should be:
1. Biking develops posture, you dont stoop or do duck walk;
2. Better breathing
3. Long life
4. Lesser maintenance medicine
5. Being more positive, happier
6. Having stronger bones.
The theory is that brittle bones is not caused solely by lack of Vit D and Calcium but by weaker muscles. So you have to exercise if possible using weights. Lifting weights develope muscles which makes bones stronger.
7. Freedome from Sarcopenia. As we age, our muscle mass depletes. Only exercise can partially stop that or stop that.
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.
