Bicycle Odyssey

I am on a bicycle odyssey right now. I have been running solidly all winter and cycling season is but a twinkle in the eye, except that it always turns up quickly. I now have four bicycles as I have just bought what I expect will be the first of many vintage cycles. It is a Wolfman road tourer, pictured below.

Wolfman Road Bicycle

It is clearly an ancient thing but I think it, like many other older bicycles, is beautiful. Let us be frank also, one bicycle is never enough. I obtained this for zipping around town so as not to have to break out my more expensive bikes for that purpose. Not only is there a substantial risk of theft in urban settings, there is also the fact that wearing out parts and risking punctures for the sake of a couple of miles is a wee little bit silly.

The look on the face of the servicing technician when I asked for a tune up to get it roadworthy told me that there are not very many vintage bikes on the road in the north of England. To me that is a great shame. When I think about the health issues we have such as obesity, diabetes and the myriad problems associated with inactivity and sedentary living I find the solution to these generational challenges is plain to see. The normalisation of cycling as everyday transport would tackle so much of this with very little effort or expenditure. It is a matter of the political will to have the courage to put motorists back in their collective box and make active travel the priority. It is happening here in the UK, albeit very slowly. We all glance over at Amsterdam and Copenhagen with green eyed envy but I think that the change is coming and it is inevitable. Every time I use the roads in a car I look around, aghast at the sheer lunacy of it all. Hundreds, thousands of single people driving around in box with a sofa and two armchairs, which uses fuel that is running out, polluting an ecosystem we cannot afford to lose, and using up time that could be spent doing exercise and commuting simultaneously, and I can only reach one conclusion. This cannot go on. It simply cannot. This utter insanity of packing people into dirty, polluting metal boxes that make them lazy, fat, entitled and angry has to come to an end.

The Normalisation of Cycling

The unsustainable nature of car culture is why is think that vintage bikes are coming back with a bang. Every time we all see a child cycling to school in uniform, an adult cycling in jeans, a young lady riding in a dress with her shopping in a front mounted basket; these all serve to normalise everyday practical cycling. Yes, I wear Lycra to cycle but only because I am a sport cyclist covering great distances. The change we crave will come from a critical mass of people using their bikes as their primary mode of transport.

My motive for buying this vintage is precisely that, to play my part in the normalisation of day to day cycling. I have for years zipped around doing errands and collecting shopping on my bike, but only now have I bought some decent urban cycling kit, including the bike, and also shoes and clothing. I have been using the Wolfman and my foldie and I am cycling at a leisurely pace. I am not interested in calorie burn or raising a sweat. Just cycling for the utility and pleasure of it. I will still do my distance rides on my carbon fibre racer, but in order to normalise utility cycling I am doing my bit. Why? Well, as I said, the lunacy cannot go on. The fuel is running out, the environment needs to be pollution free, people need to get thinner and fitter, and diseases of laziness and inactivity must be beaten. Simply put: the world must change.

To see how we got here and why change is coming, I recommend you watch Bicycle, a documentary about cycling, where it began, what went wrong, and how we will put it all right in the future. In the meantime, get on your bike. Don’t race, don’t Lycra up, just take a leisurely ride and do something to normalise utility cycling. Your kids and your future are waiting to say thanks.

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Why Wellness Matters

Fitness is big business, am I right? Everyone wants to be fit. Fitness, fitness, fitness. Well I am not too worried about fitness because for a long time now I have been prioritising wellness. Wellness, as defined by the sense of being healthy and well, feeling good and positive, of being fit for a purpose in life, able to carry a burden and so forth. Here are five reasons why.

1. Fitness is unattainable.

When pursuing fitness, when does one stop? Running a half marathon? A marathon? Lifting twice your body weight and the putting it back down again? A triathlon? An Ironman race?

The answer is none of the above, because fitness is relative. To get fit is to be fitter than you used to be. This all sounds very nice but at some point you will reach the terminus of fitness where it clashes with the rest of your life. Then what? You have not yet attained fitness, but now must make a decision, whether or not to chase fitness to your own detriment.

2. Wellness is aligned with purpose.

Wellness is not a pursuit. It is an end in itself. You are either well or not. There are no increments of wellness. Wellness is a target that is not only attainable, but once one achieves it one gains rest from the pursuit and other things can be done.

When I feel well I know what I did to achieve that, and I am able to maintain it. It is the point where I can swim, cycle or run or whatever for the joy of it, and that is a great place to be.

1. One cannot overdo or overindulge in wellness.

We have all heard it: ‘no pain, no gain.’

This phrase is so toxic. We all know what it means right? No, because that attitude causes injury, causes people to continue to train whilst carrying an injury and it promotes the notion that fitness must be paid for with misery and agony. Wellness is not like that. You will not exercise through pain when you wish to be well because you know that a rest is needed. Additionally, because you are not chasing the moving target of fitness you do not beat yourself up when you take time to rest. There is no problem because you know that what you are doing will make you well.

4. Wellness is generative.

I have radically raised my immunity by targeting wellness. Once my perspective shifted towards this as a priority I realised that running, cycling or otherwise training myself half to death is not what I need. So I have been taking vitamin D3 for a long time now. Whilst I occasionally pick up a bug as we all do, now I have noticed that I no longer get it every couple of months. By prioritising being well I have managed my body and it has been a radical shift in my health. Fitness does not cure sickness, wellness does. By working towards wellness I have generated better health, better immunity and a better lifestyle.

5. Wellness is liberty and freedom

It may well be a cliche, but when you have your health you have everything. Wellness allows you to live on your feet rather than die on your knees. Whilst none of us knows how or when the end will arrive, we can do everything in our power to avoid slowly dying of preventable metabolic disease, cancer or similar. I do not want to spend the last decades of my life falling apart. I may be unlucky, who knows, but I can make wellness my lifestyle choice and give myself every chance of a healthy and prosperous second half of my life innings.

Mr T Pities the Fools

I do indeed pity the fools: those fools being those not concerned with Mr T. T as in testosterone. That is correct dear readers, I have embarked upon a testosterone binge, also know as cleaning up and optimising my endocrine system. Having done plenty of reading on the potentially devastating effects of low testosterone on men I decided to get ahead. I did not have low testosterone but I am in my forties, also known as the old age of youth, and so I do not wish to wait until the problem emerges before I act. It is no secret that testosterone rates in men are falling every decade so I hatched a plan to exempt myself from that dubious honour. I have already been long convinced that a whole food, plant based diet is the best for raising and sustaining naturally high testosterone levels. This lifestyle plan is complimentary to that. Below is what I did.

Eliminate Xenooestrogens

Xenooestrogens are substances that the body metabolises as oestrogen even though they are not. I began to take notice of products such as soap, shampoo, shower gel and suchlike in terms of their ingredients and I found something very interesting. Firstly many of these products have an ingredients list that I need a PhD just to understand. That is a bad sign. Not only should there be relatively few ingredients in such products, but also any time there are names of compounds that you cannot recognise or pronounce then the odds are high that you are dealing with things harmful to testosterone production. I have eliminated these. I think that absorption through the skin is probably the biggest source of my exposure to these chemicals so this was a big one to remedy.

Aromatase Inhibitors

I have begun to take a supplement that essentially blocks the uptake of oestrogen. It is non-prescribed, over the counter stuff but I would not recommend you start this without speaking to your doctor. That being said I use them and they are proving themselves to be very effective in terms of clearing my excess body fat, such as it was. Right now I do not know whether or not prolonged use is effective or healthy but thirty days of this stuff has been profoundly transformative. People whom I see on a weekly basis are commenting – unsolicited – on the transformation in my physique. I am also further convinced of the efficacy of these supplements by the fact that I have not lost weight. My body fat content has reduced substantially but I am still the same weight or thereabouts, meaning that I am gaining lean muscle. This is the promised land of male health.

High T Herbal Supplements

There are a few natural substances that are readily available online, very cheap and which will raise testosterone naturally. I have started to take this as a supplement. I plumped for ashwagandha, a herb. I have added it to my daily pill regimen. Aside from prescription medications I now take ashwagandha, resveratrol, lion’s mane extract and aspirin. All of these I have been he back of reading peer reviewed research and taking expert advice. Ashwagandha is for raising testosterone levels, resveratrol is the healthy part of red wine, lion’s mane is found to sustain brain function and even stimulate neurogenesis, and aspirin as a blood thinner is good for my heart. With the exception of resveratrol, the effects of which accumulate over a lifetime, I have noticed positive effects from each of these. Aspirin has been recommended for heart health for decades so that is nothing new. Lion’s mane, which is recommended by the incredible Paul Stamets, has definitely given me a cognitive edge. I have noticed that my intellect and wit is far more powerful after a year of taking it. Ashwagandha seems, after a month, to be generating positive outcomes too.

The message, to me is clear. Take Mr T seriously.

Shaking Things Up – Time Over Distance – Bonus Content: Gout Can Eat my Ass and Balls

A brief summary of the key points in this post today:

  • I have gone over to the new Apple Watch, using the native workout app and Healthfit for syncing and export
  • I have recovered from another gout flare
  • I am tweaking my diet again
  • I have started running for speed
  • I have upgraded from Garmin Edge 1000 to the Edge 1030 sensor bundle for cycling

Details

So that list is quite a lot. Thankfully I have quite a lot to say so hopefully this will be a blog post of a kind most revelatory.

Apple Watch

I continually flirt with gear and currently I have left my Garmin Vivoactive HR aside and turned to the might of Apple with its Watch Series 6. I avoided Apple Watch for a while as the notifications are so annoying, however I have been able to turn most off so now it seems to be an option. Additionally, and I hate to sound shallow, but media functions matter to me. Running without a long form podcast or an audiobook is, for me, intolerable. Not only due to boredom but also I view it as a missed opportunity to work my brain whilst I exercise my body. Right now the best Garmin can do is sync media to its watches using a wired connection to a computer and I am sad to say that that is just not good enough. This is supposed to be cutting edge fitness and navigation technology. When Apple Watch will synchronise it all as I need, wirelessly whilst I sleep is Garmin really offering nothing better than a 25 year old method to get media to listen to? Plus, now that Apple has retired iTunes and separated music, podcasts and video I would have to wait for Garmin to update its sync software, to say nothing of the fact that the software that Audible provides for getting audiobooks onto devices looks like the ancient software I used to use when I owned a Palm PDA – now there is a retro tech reference for you.

It seems to me that for someone in my demographic Apple Watch is the best I can get, so I did. The options and apps available are superb and now that Healthfit (£3.99) will export everything I need and connect to Strava I have to say that I am sold on Apple Watch going forward. For massive day hikes such as the Yorkshire Three Peaks I have my Vivoactive HR ready to go but as an everyday device it is surpassed. Things can change in future as always, but that is my roadmap for the time being.

Health

Gout is garbage. I still curse my bad luck at being susceptible. Even my GP cannot believe it. A teetotal, outdoors-obsessed plant muncher should not be so unfortunate, but there we are. My body simply cannot process uric acid as efficiently as necessary and from time to time I will have to put up with this crap. This time I needed two courses of prednisolone to get rid of it, and be under no illusions about what a horrible drug that is. Naturally I have not done much exercise recently, until the last couple of days.

Diet

I am attempting to tweak my diet to see if I can get the drop on gout. The current view is to get my kidneys to flush – more efficiently – the uric acid, so I am consciously drinking even more water but also I am adding pomegranate juice and powder to my diet. Allegedly this can help. The science seems to suggest that free radicals are raised during a flare and pomegranate contains a powerful antioxidant that will counter this problem. I will also be creating a tincture out of which I will make a herbal infusion to drink daily.

Speed

Today I ran 2.5 miles, prioritising speed over distance for a change, and with relative ease ran my first and second fastest miles, and weirdly Strava said that, according to my heart rate, this was easier than usual, so I need to do some thinking on this front. I do remain convinced that my diet is affecting my performance massively however, and all for the better.

This is much faster than normal and I definitely felt I had more to give.

Cycling

I have upgraded my cycling computer to the Garmin Edge 1030 sensor bundle so I now have a cadence sensor, speed sensor and a heart rate strap. I plan to spend the next few weeks and blog posts going through the Garmin sensor metrics to which I now have access and see what I can do with it all to improve my performance. Stay tuned for that.

Tribute

Today is a day of sadness, and those who understand will appreciate a simple pictorial reference. Goodnight to the Mozart of the Electric Guitar.

The Week in Review

I have not posted a ‘week in review’ for ages, so I guess that now is as good a time as any to start again.

This week I…

  • Embraced YouTube and will be producing content regularly
  • Discovered Relive
  • Revamped my diet again, including fasting schedules

Performance

This was a fairly relaxed week really, mainly because I cannot really run due to the monstrous blisters I gained whilst completing the Yorkshire Three Peaks. I have one covering each heel, the left in particular being very tender indeed. I completed two runs this week, each of which was too early in my recovery and ended up being curtailed as it was just too painful to run at all. Strava summary below. I have taken advantage of clement weather and cycled where possible.

Data

Relive

Relive is a superb app I discovered recently. It reads your workouts from whichever app you use record them – in my case Strava or Garmin – and uses the data to generate a 3D flyover-style video. I will definitely being making use of this in future.

Nutrition

I am still fasting, however I am trying to push my time without food. Right now I have the willpower to fast for a whole day, however when I go past approximately sixteen hours without food I get an absolutely paint-stripping headache. This may sound bad, however it is a positive because that limit used to be fifteen hours. I have been slowly pushing this interval longer and longer. It is frustrating to be in a ‘spirit is willing but the flesh is weak’ position but I clearly need to train my body to accept longer periods without food. Right now the headaches are absolutely unbearable. I suffer migraine attacks and they are equally as debilitating, which means I am essentially incapacitated by the things. I am slowly winning the battle however, so I only need to keep modifying my diet slowly and hopefully I will be able to start doing day-long fasts without side effects.

Pushing Ahead

Right now my priority is to work as hard as I can. I can only wait for my feet to heal so that I can push my running distances again. In the meantime I am working hard on my nutrition. This week I felt the nip of autumn in the air so I am going to make the most of good weather whilst it lasts and push hard as soon as I can run again.

Recipe: Plant-Based Passion Fruit Cheesecake with Papaya Frosting

This is a recipe for a desert that is like tropical sweetness made flesh. It is very easy to make and great for sharing.

Ingredients

Crust

  • 150 grams walnuts
  • 12 pitted dates
  • 2 tbsp coconut oil, melted (have a little more ready in case but the oil from the nuts should also help to combine)

Filling

  • 150 grams cashews, soaked in boiling water for 10 minutes
  • 6 passion fruits, pulped
  • 1 can of coconut milk, chilled in freezer and then the water drained away
  • 2 tbsp coconut oil, melted
  • Optional: maple syrup if you like it very sweet

Frosting

  • Pulp of one papaya, seeds removed
  • 3 tbsp coconut oil, melted

Method

  • Pulverise the crust ingredients in the blender until the texture is even
  • Pour it all into whatever cake or pie dish you will serve it in, press firmly until you have a solid crust, then refrigerate whilst you prepare the rest of the recipe
  • Spin all of the ingredients for the filling in the blender until smooth, then pour onto the crust and refrigerate for a minimum four hours
  • Once the filling has fully set, spin all of the ingredients for the frosting in the blender, then pour over the filling and spread evenly with a spatula if necessary
  • Refrigerate until set, preferably overnight
  • Scatter the papaya seeds on top for a little bit of crunch
  • Serve up slices and enjoy!

Recipe: Decadent Plant Based Pancake Stack

Check it out folks. This pancake stack will leave you feeling as though you just ate your weekly meals in one go. You can oil or dry fry this mixture

Ingredients

  • 2 bananas
  • 200 grams oat flour (I just pulverised oats in the blender)
  • Maple syrup to sweeten to taste
  • Soy milk (or your preferred plant milk)

Method

  • Combine the flour, bananas and maple syrup in the blender
  • Slowly add milk whilst gently blending until you reach a sticky, almost dough-like consistency
  • Either heat a dry pan or oil if you prefer, and spoon into squash ball sized portions, squidging them down as they cook
  • Once brown, flip and repeat
  • Serve with fresh, dark berries and maple syrup

Tada! Couldn’t be more simple. For an alternative topping to maple syrup you can make lime stock sugar syrup which is just melted sugar, a little water, and the juice and zest of a lime, or chocolate sauce which is the same but just add cocoa powder instead of the lime ingredients.

Recipe: Quinoa Protein Bowl

This is something I just improvised but it is delicious and looks good so I decided to publish the recipe. It is full of protein, good fats and variety, and the quinoa has a very low glycemic index meaning weight loss.

Ingredients

  • 100 grams quinoa
  • 100 grams (dry weight) dried chickpeas, hydrated and cooked (or a can)
  • 1 bell pepper, julienned
  • 1/2 an iceberg lettuce, chopped
  • 1 avocado, cubed
  • 1 red chilli, finely diced
  • A generous handful of cashews
  • Lemon juice
  • Salt and pepper

Method

  • Boil your quinoa in water or stock, then rinse and set aside
  • Add a good glug of olive oil to a frying pan, add the chilli and cook for thirty seconds
  • Add the pepper, sweat for three minutes
  • Add the avocado and stir well, cooking for three more minutes
  • Add the lettuce and wilt
  • Throw in the nuts and toss the whole thing to mix well, season to taste, then turn the heat off
  • Add the quinoa to a bowl and fluff with a fork
  • Pour in the fried ingredients and then top off with the chickpeas
  • Sprinkle with lemon juice

Done! Most people will probably need two or three sittings to finish this so it’s cheap too. I might add chilli sauce or change the chickpeas for pinto beans perhaps next time. Maybe even some jalapeños for some twang. Enjoy!

In the pan

How to go From Couch to 5K in Four Days. Bonus Level: Records Broken Also

After outlining my running ambitions previously I managed to get injured practically the next day. No good deed goes unpunished, right? I guess I asked for it really. Even more astounding is that the injury was in fact gout. That is right, a (then) almost, (now) completely teetotal, vegan, twenty five year + veteran cyclist, runner and swimmer received a diagnosis of gout. Unbelievable. I can only presume that it runs in the family because you do not get lower risk than me for gout, typically the disease of ale swilling, red meat guzzling, Henry VIII type bloaters. Ho hum, so it goes. I have beat it into retreat with careful diet management, dispensing with crap shoes, exercising and resting properly and so forth, and now I am back on the trail.

How I Did Couch to 5K in Four Days

As silly as it sounds, I just did it. I have noticed that, for me at least, when I take a break from running the first three or four stints back on the road are like dragging a sack of lead around. Only after I push through this do I start feeling the Afterglow of Champions (I just made that up but I am so trademarking it). The sense that, suddenly, out of nowhere, the agony of laborious effort is receding and suddenly I feel as though I can run a marathon. It is a great feeling and I appreciate it more and more with age as my body starts to need more work to maintain great health and performance.

The sequence is as folows:

    Day one: 2 miles
    Day two: 2.5 miles
    Day three: 3 miles (probably 5K)
    Day four: 3.5 miles (definitely 5K)

On the way I scored my fastest 5K and recorded several fastest miles, with my current best being 10:30, which is bang average really, but still an improvement. All of these runs were done in a fasted state. I am still fasting 16/8 and intend for that arrangement to be permanent. Right now my trousers are falling down as the weight is falling off me, and I am not fat at all, but I am shedding residual body fat so quickly that I need new clothes already.

I have to once again acknowledge the power of incremental change. Ever since I was a wee nipper I have known its power, as my mum stopped smoking when I was very young, and ran to the traffic lights on our road and back. Eventually she ran multiple marathons. It is that simple to me. Start where you can, go where you want, do a little bit more the next day. Small beginnings, no matter how insignificant they may seem in the moment, yield results you could never dream of because no matter how little you do, it is more than nothing.

Here in England the NHS is always pushing Couch to 5K as a great achievement, and for sure it is for anyone, but simply by pushing myself pretty gently in increments I am already there. At this rate hitting marathon distances by the end of the year seems trivial. Doubtlessly it will not be that simple, but it will not be that hard either, provided I give the effort that I know I can and I do not get injured. Combining this with a high protein, low GI diet I am making gains that seem remarkable but which are really just good outcomes based on the science.

My ambitions to run ultra distances are intact, as is my body and I am going to do it if it kills me. Remember folks, it does not matter who you were yesterday as long as you are better tomorrow. Past is prologue, the future is for gods!

Strava Data

Resveratrol – The Fountain of Youth?

‘Who wants to live forever?’ So asked one Freddie Mercury. Well, actually I do. In addition to an aspirin a day and Lion’s Mane fungi I commenced taking resveratrol around six months ago. I previously recommended the work of David Sinclair and his book, Lifespan, and this work is where I take my zeal for resveratrol, an extract taken from red wine grapes. Sinclair outlines an excellent case for the use of this and metformin, a diabetes drug that may have anti-ageing properties. I am not taking metformin and right now I am not intending to do so as the side effects are apparently quite serious. It is worth noting right now that Sinclair does not recommend any drug that he himself does not take, so at least he clearly believes in it rather than claiming it is good without backing that up with actions.

Why do this? Because I love living and I want to see as much of the world whilst I am physically fit and capable as I can. Death will get us all in the end, but until then I want it all.