4 Reasons to Start Cycling

Cycling Outside We, at the Prostate Cancer Awareness Project (PCAP) are exercise enthusiasts. We host and sponsor several events throughout the year to encourage fitness and healthy living. Robert Hess, PCAP founder and prostate cancer survivor, has ridden the distance around the world, 24,901.6 miles, in the 10 years since his cancer treatment. Those miles have been a key element in his prostate cancer recurrence prevention program. He enjoys cycling so much that he created the Around the World Cycling Challenge. But in the case you are not convinced about the health benefits of cycling. A recent msn.com post shares 4 reasons why you should put on your gear and get cycling! The post compares outdoor cycling to stationary cycling. It states that you will burn more fat and gain more energy. The post also shares how cycling makes you stronger and faster. Another benefit mentioned is that outside cycling allows you to clear your mind. Check out the entire post: 4 Reasons You Should Start Cycling. Rather you like indoor or outdoor cycling, we just encourage you to ride for better health! read more

9 Helpful Ways to Transition into Spring 2015 Cycling

Spring flowers I am fortunate to live in sunny California so the weather is fairly nice year round. For my cycling friends in other areas of this great country the spring probably could not get here soon enough! So this post is for you to help get back into the swing of outside cycling again. Coach John Hughes, author of Distance Cycling: Your complete guide for long-distance rides, provides 9 tips to help transition into Spring cycling in a recent post on active.com. Get a Bike Fit Tune Your Bike Cycling Using Specific Muscles Firing Exactly Right Improve Your Pedaling Economy Find Your Optimum Cadence Work On Your Spin Build Your Power Cycling Economy Upper Body Fatigue Ramp Up Slowly You can check out the entire post here. Do you have a routine that helps you transition? Let me know in the comments below. read more

15 Healthy Italian Pasta Meals

Weight Watchers Recipe: Bowtie Pasta with Sausage and Escarole Are you craving pasta but looking for a lower-calorie experience? A recent Shape.com post shares 15 low-calorie pasta recipes for a healthy Italian dinner. The recipes use an assortment of tasty pastas. Several recipes also include vegetables, chicken broth and hot turkey sausage. It that sounds good to you – check them out here. Let us know if you’re planning to try any of the recipes in the comments below. read more

20 Common Items to Trash for a Healthier You

red trash can Do you have a habit of holding on to things until it’s completely gone; even in some cases, you may have had it for years. I’m guilty! I try to get my ‘money’s worth’ with each item I purchase. Unfortunately, did you know that this mindset may be affecting your health. Yes, continuing to use common items like old running shoes, frayed toothbrushes, and old contact lenses’ cases can cause your body harm. A recent post from health.com shares the reasons you should trash these items. For example, according to the article, “When shoes wear down, they lose their cushioning and are less capable of absorbing the impact of your foot landing with each step, so more force is transmitted to muscles, bones, and tendons, putting you at risk for injuries.” Also, toothbrushes generally become worn out after 2 months of regular use and are less effective at cleaning teeth and fighting off decay. So, it’s time to buy a new one. It also goes a little deeper to include a few practices such as not get rid of your clutter, keeping leftovers for an extended period of time and overusing smartphones. You can read the complete list here. It’s […] read more

Tips for Cyclists to Avoid Getting Sick During the Winter

We are still immersed in the midst of cold and flu season which means we should continue to take extra precautions in maintaining our health as we train as cyclists. Here’s 5 ways to stay healthy during the winter season from  bicycling.com. They are a good reminder to all of us. Continue to train. Physical activity can aid in germ fighting. Wear a gaiter. When your neck gets cold our immunity tends to plummet and diseases can arise. Cover your neck. Get enough sleep.  Sleeping fewer than six hours a night can lower your immune-system responses when under virus attack. Get a good seven to nine hours of rest. Stay hydrated.  Winter air can be dehydrating so drink a lot of water. Wash your hands. Germ live on surfaces that we touch every day so to avoid getting sick wash your hands often. Read entire article for more tips at bicycling.com. read more

Road to Manchester – Dispatch 2

Prostate Cancer Recurrence and the ‘Fitness Factor’ by Robert Warren Hess Today was my second session at the track on my way to Manchester. If you love to ride bicycles, you will love to ride the track. Our track here at the Velo Sports Center at the StubHub Center is pretty fantastic: indoors (no potholes or traffic lights); 250 meters of Siberian pine; 45 degree bankings; a pretty constant 72 degrees fahrenheit. Now, that’s pretty sweet. I’m still working so it’s a challenge getting the miles in. So far in 2015, I’ve managed to ride just 158 miles, which isn’t nearly enough. By the way, I’ve ridden the distance around the world since my prostate cancer treatment in 2003 and I’m working on my second lap. You can join me at the Around the World Cycling Challenge. So, what did I get done this morning … First, the early morning LA traffic snagged me so I wast able to get on the track until 6:30 am and I had to be finished by 8:00 am., so I didn’t get my complete interval program completed. Summary … – 50 laps warm-up in 103 in gear – 7.5 miles – 3 x […] read more

Road to Manchester – Report 1

Road to Manchester – Report 1 Prostate Cancer Recurrence and the ‘Fitness Factor’ by Robert Warren Hess Research over the past decade is providing good evidence that exercise plays an important role in reducing the risk of all cancers. But it is only recently that researchers have begun looking at exercise’s role in preventing the recurrence of cancer. In my case, the recurrence of my prostate cancer. My prostate cancer was treated in 2003, and that puts me right in the zone for when prostate cancer recurs. That’s a big concern for me – as it is for many others. But, I served a career in the US Army and I learned the value of planning. So I made my own prostate cancer battle plan, which included bicycle riding If you’ve read this blog, you know that I have ridden the distance around the world, 24,901.6 miles, in the 10 years since my treatment. Those miles have been a key element in my prostate cancer recurrence prevention program. I enjoyed it so much that I created the Around the World Cycling Challenge. I love track cycling and I’m headed for the Masters World Track Cycling championships in Manchester, England this coming October [October 2015] to ride […] read more

Preventing Prostate Cancer Recurrence – the 2015 Story

Withings wearable technology logo One Guy’s Plan for Preventing Prostate Cancer Recurrence by Robert Warren Hess Will My Prostate Cancer Recur? That is the number one question we get asked here at PCAP and it also is the number one search phrase that brings people to our website, by a factor of 5! I wrote a detailed post about prostate cancer recurrence that you can read at the following link – likelihood of prostate cancer recurrence. Exercise and Diet – The Cancer Survivor’s Tools Research in the past several years shows a clear correlation between diet and exercise and cancer occurrence – and recurrence. As many of you know, I’m now beginning my 12th year as a prostate cancer survivor and I’m very interested in recurrence and what I personally can do to prevent it. I created the Prostate Cancer Awareness Project and developed the ProstateTracker.org early detection system to give men simple tools to detect their prostate cancer early when it is still treatable. I also got on my bicycle and began riding again to get my weight under control and add a solid element of exercise and fitness to my personal prevention program. Over the 10 years following my treatment I rode […] read more

2014 Tour de France – Honorary PCAP Lanterne Rouge Award

Prostate Cancer Awareness Project Lanterne Rouge Cycling Jersey 2014 Tour de France Lanterne Rouge Awards by Robert Warren Hess The Tour de France is, without question, the toughest bicycle race in the world. The 2014 edition of the Tour de France lasts 21 days and covers 3,664 kilometers – that’s 2,276.704 miles! Just finishing the Tour de France is an incredible feat. The journey of a lifetime for a professional cyclist. But, as is almost always the case, the focus is almost soley on the most talented riders – the race leaders, CG contenders, king of the mountain contenders, and the sprinters. There’s even a special category for the best younger rider and the most courages rider of the day. But there is no recognition for the riders at the end of the 198-man strong peloton. Until now, that it. We award King and Queen of the Mountain jerseys to the fastest climbers in their age category. But we also created something very special for the last person to finish the ride. The person that just ‘gutted it out’ and made it happen. The Lanterne Rouge Jersey. So this year, just for fun, we’re keeping track of each stages Lanterne Rouge rider. Our hat is off to them! The PCAP 2014 […] read more

2014 Tour de France – Stage 1 Lanterne Rouge

Prostate Cancer Awareness Project Lanterne Rouge Cycling Jersey The Toughest Journey in the World by Robert Warren Hess Every cancer survivor faces their own, unique journey through the rest of their life. I know, because I’m an 11 year prostate cancer survivor. It’s a life-changing journey of survival that requires changes in what we do, what we eat, and how we think. In my case, my survival program included getting back on my bicycle and riding around the world*, because exercise helps build the body’s immune system and helps with changing to a healthier life system. Le Tour de France 2014 The Tour de France is, without question, the toughest bicycle race in the world. The 2014 edition of the Tour de France lasts 21 days and covers 3,664 kilometers – that’s 2,276.704 miles! Just finishing the Tour de France is an incredible feat. The journey of a lifetime for a professional cyclist. But, as is almost always the case, the focus is almost soley on the most talented riders – the race leaders, CG contenders, king of the mountain contenders, and the sprinters. There’s even a special category for the best younger rider and the most courages rider of the day. But there is no recognition for the […] read more