Velo Vol 

I estimate my change ratio over the last decade to be 80/20.

80% bad.

bampilot06

do you have a pie chart for this.

Pirkaus

Reminds me of my childhood, grandma made the best friccasse 😋

indyfabz

I’ll be 55 on March 13th. As a kid I remember thinking that I would be so old in the year 2000.

#TimeFlies

#TempEstFugit

Velo Vol 

rjones28 is the spreadsheet guru.

Speaking of whom, I looked at today's Strava and how do you get three achievements on a ride that averaged < 10 m.p.h.?

wut

bampilot06

Somebody has got to be slowest.

Velo Vol 

There are achievements for slowness now? I should have gotten one.

LesterOfPuppets

I'm hoping for change. Just applied for a job in Wenatchee, WA.

WalksOn2Wheels

Mild weekend here. Tomorrow might be rain, so I tried to get in my "long" outdoor ride today. Pleasant enough with mid-50's and some cloud cover, but then wind just had me not feeling it at all. just a solid 15+ mph wind that was only on my tail for what seemed like 1/4 of the ride and the other 3/4 felt like a slog. Still good to get outside and put some miles in, though.

So Velo Vol, do you happen to know any good routes in the Nashville area? Kind of way out of your way, but thought you might have a few points or resources. I'm going to be driving there for a family vacation-ish thing so I'll have three full days there and was debating if it was worth the struggle to pack the bike or if I should just say screw it and take a whole week off.

WalksOn2Wheels

And now for some stupid reason, I stayed up until 2 a.m. Probably not good for recovery...

datlas 

Phooey. Luckily I almost always sleep great after a ride. Until the cat wakes me up, which she did at 4:45AM today.

MoAlpha

Cytokines.

datlas 

That's not really true. There is good and bad inflammation. Good inflammation helps your body fight off infections and cancer.

It's probably our telomere failure that makes us die. Senescence. Sad.

datlas 

Here is a good review on ageing and telomeres and cell senescence, for your info Velo Vol .

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514392/

datlas 

It's about to go above freezing, the sun is out, and I am getting ready for my Sunday Recover/Cafe ride.

BillyD

Take my dog. Please?

MoAlpha

...makes your muscles grow in response to work and gives you a good night’s sleep after a big ride.

BillyD

The thing I remember about 55 was that I was impressed I could still play basketball at that age. It had actually been a subconscious goal of mine because when I was a teenager playing at the Y there was this "old dude" of 55 who often played with us and always impressed me as being an effective player for his age. And now, with the grace of God, here too was I.

BillyD

HEY! Stay in your lane, that's my territory.

kissTheApex

I didn’t “need” any help from our cats to wake up at 4:00. Tossed and turned the rest of the morning.

like yesterday, it is forecasted to be in the 50ies today, so no fake miles.

BillyD

That's if "living bad" doesn't get you first.

Heathpack 

wut? I thought you were going to start lure coursing with her.

rjones28 

Fat bikes are slow. I've only ridden those segments a couple of times before and they're on a MUP.

rjones28 

Good luck.

Heathpack 

Ok question for the physicians here.

I need to get a dexa scan per my doctor, not for any reason other than being a post menopausal woman.

But in the meantime I’m also trying to figure out what I should do about strength/resistance training if my goal is to be proactive regardless of what the dexa scan shows. The idea is preventing problems- bone density but also functional fitness (strength, flexibility, balance).

Im not big on gym weight rooms on account of all the male grunting there. Really. I used to go to the Y but could only lift weights early in the morning when everyone else was asleep. In the afternoons, the place was run over by grunting men which for some reason grosses me out. I am ok with silent males in the weight room but they seem to be an aberration.

Can I accomplish the same positive effect on bone density with at home body weight exercises like squats, lunges, step ups, calf raises, combined with a little core workout? I’ve have a little routine that I use with light dumbbell weights.

How about yoga?

I am thinking post-coach of joining a local yoga studio with the idea of 1-2 hours of yoga per week, plus my own little body weight strength workout at home once a week, 1-2 circuits which is 30-60 minutes. Plus 4-5 short core workouts (a plank circuit plus some crunches) per week.

Will that work? Or will the weight room be way better?

If the dexa scan isn’t that expensive, and I want to do a follow up scan after doing whatever I decide to do, what is a good follow up time point? Six months?