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More Time To Get Fit - 2025

Really good report, Bud. The BP numbers are excellent as well as RP.
 
rode to work again today. this ride had my heart rate in zones 1 and 2. it’s flat or down hill but i still pedal the whole time because i have a need for speed.

i should have my other bike around thanksgiving and i am stoked.

had PT yesterday and Justin says im about 70% through my recovery. a few new exercises have been added. he’s happy with the progress i’ve made. i really like working with him.
 
Always good to find a PT trainer you like, things always go better when you match up!

Budman, outstanding improvements! 👍
One other thing you can do, use Potassium Chloride instead of salt (Sodium Chloride), it tastes very much the same but you aren't adding sodium.
 
Ascorbic acid. Aside from the Peruvian blueberries, been trying a week of high dose AA, mixed with water to see if between that and a week of higher D3/K droplets has an effect; the sourness blows the PB's out of space. But...I've read the cleansing benefits may be real. Worth a shot...how much can Vitamin C hurt anyway?
 
D3 is an absorption vitamin, and as such, it takes time for the benefits to show themselves. You should allow for 2 weeks to get their level of absorption to it's optimal level. There is also the factor, with absorption vitamins that make them something to be cautious to not over consume them, for the same reasons, they stay in the system unlike the non-absorption vitamins.
 
easy wind said:
Ouch! also D is a technically a hormone with all the biofeedback loop issues as well as fat soluble and subject to accumulation.
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I swear my mood is directly linked to my Vitamin D intake. I just started supplementing the last few weeks when I realized my blues were probably linked to less sun from outdoor activities. I feel like this happens to me every year and this year I'm actually a little ahead of the curve in starting my supplements.
 
Mike95060 said:
I swear my mood is directly linked to my Vitamin D intake. I just started supplementing the last few weeks when I realized my blues were probably linked to less sun from outdoor activities. I feel like this happens to me every year and this year I'm actually a little ahead of the curve in starting my supplements.
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i am forced to workout mid day during the winter (on my lunch break) and it’s very helpful to my mood.
 
I ride my bike during my lunch time when I have to coach late afternoon.
Whatever it takes to stay consistent if it's important enough.
 
Climber said:
I ride my bike during my lunch time when I have to coach late afternoon.
Whatever it takes to stay consistent if it's important enough.
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I usually post my bike and trainer in front of the TV so I can watch basketball and spin when it gets dark out early. I'm lucky this year that my oldest is driving my youngest to school with her. On days like today when the weather is good that lets me pedal to work. You are exactly right Brett, every little bit helps.
 
i rode a lyft e bike home today. man, that made getting home really easy. it’s pedal assisted and kept me in hr zone 1 the entire time. i appreciated the boost coming home.

the morning commute was on a standard pushbike. i like those more than the e bike overall.
 
I never thought i would be so grateful for my "gravitational enhancement." :laughing
 
Mike95060 said:
Yes and, its weird cyclists have less bone density than even sedentary people. They don't get any impact either.
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On the surface, that is odd, but I suspect that there are other factors at play.
It could be, in part, diet. Your body is constantly shifting around your calcium that it has available.
 
Climber said:
On the surface, that is odd, but I suspect that there are other factors at play.
It could be, in part, diet. Your body is constantly shifting around your calcium that it has available.
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Exactly. That's what I think is so interesting about it. It hints that there is more to bone loss than just physical exertion.
 
Mike95060 said:
Exactly. That's what I think is so interesting about it. It hints that there is more to bone loss than just physical exertion.
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It's well known that you have to have impacts to maintain bone density.
Riding a bike avoids impacts, but at the same time, the aero position puts a lot of force on your upper body. I know that putting forces on your shoulders will enlarge your shoulders.
Some of the factors that may effect couch potatoes could be how much they walk, plenty of them love to shop, though that dynamic is changing. I think that with online shopping, grocery delivery and other things allowing somebody to just stay home is going to lead to an epidemic of osteoporosis just as cell phones are going to lead to an epidemic of bad postures that should be really showing itself within the next 10 years as teenagers who grew up with cell phones hit middle age.
 
Sweat contains small amounts of calcium. That calcium has to come from somewhere. If it doesn’t come from your diet, it may come from your bones. Even long distance runners are not immune from osteoporosis, especially in women. I supplement calcium in my electrolyte mix just in case.
 
I did a DEXA scan 3yrs ago and found out I had light bones, close to medically concerning. I’m tempted to do it again to see if all the lifting and the calcium I’m supplementing have changed anything. Oh and I eat a lot more dairy now too. I have gained weight, so maybe some of it is bone.

I’ll find the scan report and post some screenshots.
 
I made it through my 2wks of the coach trying to kill me. Totals were 404miles, 30.5hours, & 26200ft of climbing. Last week was actually the longest (time & distance) week I've done all year. Kinda nuts.

This graph is a representation of what all that training "feels" like. All of this shows TSS (training stress score). A chill ride is <40 TSS/hr. A intense ride is 50-60 TSS/hr. Thin purple line is Fatigue, a 7day avg of my TSS (training stress score). Blue is Fitness, a 42day avg of TSS. And the bottom line is Form, the difference between the two. Optimal training is somewhere around -20 Form, different for each person. Any less TSS and you aren't working hard enough. Any more and you will burn out shortly. As you can see from the times I dipped into "High Risk", the coach and I were playing with fire. I feel it too. I've been tired and achy for a week. But it all kinda makes sense because I'm going on vacation for 2wks - plenty of recovery to rebound.

Screenshot 2025-10-25 at 4.07.00 PM.png


This platform is Intervals.icu. It's free and has more graphs than anyone needs. Sadly, it doesn't give me TSS for lifting :cry:. But it works great if you have a cycling powermeter.
 
stangmx13 said:
I made it through my 2wks of the coach trying to kill me. Totals were 404miles, 30.5hours, & 26200ft of climbing. Last week was actually the longest (time & distance) week I've done all year. Kinda nuts.

This graph is a representation of what all that training "feels" like. All of this shows TSS (training stress score). A chill ride is <40 TSS/hr. A intense ride is 50-60 TSS/hr. Thin purple line is Fatigue, a 7day avg of my TSS (training stress score). Blue is Fitness, a 42day avg of TSS. And the bottom line is Form, the difference between the two. Optimal training is somewhere around -20 Form, different for each person. Any less TSS and you aren't working hard enough. Any more and you will burn out shortly. As you can see from the times I dipped into "High Risk", the coach and I were playing with fire. I feel it too. I've been tired and achy for a week. But it all kinda makes sense because I'm going on vacation for 2wks - plenty of recovery to rebound.

View attachment 584640

This platform is Intervals.icu. It's free and has more graphs than anyone needs. Sadly, it doesn't give me TSS for lifting :cry:. But it works great if you have a cycling powermeter.
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so you basically climbed mt everest on your bike in the last few weeks?!?
 
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