Restructuring Muscle to Burn Fat by Robert Warren Hess There is an active discussion within the cycling community about training while fasting to train the body to use more fat as fuel. The result would be a leaner body [fat does do much more than go along for the ride] and a greater power to weight ratio. I’m very interested in this because at 5′ 10″ and 153 pounds, I’m still at 21% body fat according to my latest Body-spec scan. That’s an astounding 30 pounds of me that isn’t doing anything? Well, not really true. I think we need about 9-10% body fat for normal body operation, so I’ve really got just about 10 pounds to lose to get to my optimal weight of 140 [which was my weight when I graduated from college]. Pez Cycling just published a great article on this subject. The bottom line: “More research is still required to establish a robust causal relationship between the metabolic mechanisms that are being stimulated and improved performance on the road. However, restricting or depleting carbohydrate before low-intensity sessions may be a potent stimulus to enhance fat metabolism.” Read the full article here: “Remodellng Muscle to Burn Fat.” […] read more 
Does Fasted Training Make Sense?
Restructuring Muscle to Burn Fat by Robert Warren Hess There is an active discussion within the cycling community about training while fasting to train the body to use more fat as fuel. The result would be a leaner body [fat does do much more than go along for the ride] and a greater power to weight ratio. I’m very interested in this because at 5′ 10″ and 153 pounds, I’m still at 21% body fat according to my latest Body-spec scan. That’s an astounding 30 pounds of me that isn’t doing anything? Well, not really true. I think we need about 9-10% body fat for normal body operation, so I’ve really got just about 10 pounds to lose to get to my optimal weight of 140 [which was my weight when I graduated from college]. Pez Cycling just published a great article on this subject. The bottom line: “More research is still required to establish a robust causal relationship between the metabolic mechanisms that are being stimulated and improved performance on the road. However, restricting or depleting carbohydrate before low-intensity sessions may be a potent stimulus to enhance fat metabolism.” Read the full article here: “Remodellng Muscle to Burn Fat.” […] read more Follow Up Ultra Sounds Can Help in Breast Cancer Detection
Connecticut was the first state to enact groundbreaking legislation mandating that patients undergoing mammography be educated about their breast density with the option to have a follow-up ultrasound. Jean M. Weigert, head of breast imaging for the Hospital of Central Connecticut, performed a chart review to see how well this process worked in detecting cancers in women with dense breasts during the first four years of its implementation. Jean provided a report to the 2014 San Antonio Breast Cancer Symposium regarding her study. She found that this supplemental ultrasound screening of dense breasts did in fact detect a noteworthy number of breast cancers undiscovered by a mammogram. Since the initial legislation in 2009 breast density reporting laws have become in effect in 21 states with several other bills being introduced this year. The “Breast Density and Mammography Reporting Act of 2015” is still pending in the House of Representatives and the Senate. You can read more details of the study in this recent article. The American Cancer Society recommends that women have an annual mammogram beginning at age 40, and a Clinical Breast Exam (CBE) every three years for women in their 20′s and 30′s, and annual beginning at 40. […] read more
Road to Manchester – Sitrep 4/8/2015
180 Days and Counting by Robert Warren Hess I’ve got just 180 days to get myself in shape for the world master track cycling championships in the fantastic velodrome in Manchester, England. I’ve visited and vacationed in England, but I’ve never raced there. So, needless to say, I’m excited. I may not have mentioned my event, which is the 500 meter time trial. It’s a super simple event. You begin at a standstill (in a starting gate) and the timer counts down from 10. When he gets to 1, the buzzer sounds, the gate releases, and you accelerate at fast as you can for the next 500 meters, which is twice around the oval at the Manchester velodrome. The winning time in my age group last year was just under 39 second. My best time ever to date is 42 seconds, so I’ve got a lot of work to do! So, It’s Just a Drag Race. Right? Yup. That’s pretty much it. It’s all about power to weight, pedaling efficiency, wind resistance, and fitness. The seat height needs to be right so that you can generate the maximum amount of power and leg speed. Your handle bar height needs to […] read more We the People Say Yes to GMO Labeling
Do you want to know what you are actually eating? Do you care if your food has been genetically modified? Well, you are not alone. According to a recent article, 91% of Americans support GMO labeling. Unlike America and Canada, sixty four other countries have labeling requirements. A Genetically Modified Organism (GMO) is an organism whose genome has been altered by the techniques of genetic engineering so that its DNA contains one or more genes not normally found there. A high percentage of food crops, such as corn and soybeans, are genetically modified.* GMOs have been around for a while. The first product that was granted a license for human consumption was a tomato that was designed to resist softening in 1994. Unfortunately, anti-GMO labeling campaigns have not had the funding to cause any drastic changes yet. Check out this informative article at prevention.com. *reference from dictionary.com read more 4 Reasons to Start Cycling
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
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
https://www.positivehealthwellness.com/infographics/secrets-healthy-eating-portion-control-infographic/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. Check out the infographic below for some tips on easy changes you can make . . . Courtesy of Positive Health Wellness. read more 5 Simple Steps to Reduce Your Cancer Risk
Cancer in America. Are We Winning or Losing? 5 Simple Things You Can Do To Reduce Your Cancer Risk. by Robert Warren Hess Globally, cancer is on the increase, fueled by our lifestyle choices. The most read article on our blog deals with prostate cancer recurrence. Take a minute and review this important video by clicking on the image at the right. I implemented everyone of these five suggestions after my diagnosis and treatment for prostate cancer 12 years ago. My prostate cancer remains in remission, with my annual PSA results consistently in the .02 – .04 band. I don’t know if these lifestyle changes made the difference, but my prostate cancer has not returned and I feel great. I’m currently training to compete at the World Master’s Track Cycling Champions in Manchester, England in October of this year. Four Simple Steps to Reduce Your Cancer Risk If you are concerned about cancer or your cancer returning, I suggest these simple steps … Watch the video Decide which lifestyle changes you can implement Follow this blog for tips on how to make those changes – and make them stick Join me in my second around the world on my bicycle […] read more 5 Simple Steps to Reduce Your Cancer Risk
Cancer in America. Are We Winning or Losing? 5 Simple Things You Can Do To Reduce Your Cancer risk. by Robert Warren Hess Globally, cancer is on the increase, fueled by our lifestyle choices. The most read article on our blog deals with prostate cancer recurrence. Take a minute and review this important video by clicking on the image at the right. I implemented everyone of these five suggestions after my diagnosis and treatment for prostate cancer 12 years ago. My prostate cancer remains in remission, with my annual PSA results consistently in the .02 – .04 band. I don’t know if these lifestyle changes made the difference, but my prostate cancer has not returned and I feel great. I’m currently training to compete at the World Master’s Track Cycling Champions in Manchester, England in October of this year. Four Simple Steps to Reduce Your Cancer Risk If you are concerned about cancer or your cancer returning, I suggest these simple steps … Watch the video Decide which lifestyle changes you can implement Follow this blog for tips on how to make those changes – and make them stick Join me in my second around the world on my bicycle […] read more Advanced Prostate Cancer Diagnoses Up as PSA Testing Drops
Why PSA Testing Matters by Robert Warren Hess The prostate specific antigen (PSA) blood test is a simple screening that indicates the presence of prostate cancer. It isn’t infallible, but it’s very, very good, and it’s widespread use since the 1990’s resulted in 16.1% drop in age-adjusted prostate cancer mortality.* But, beginning in 2009, the US Preventative Services Task Force (USPSTF) began recommending against routine PSA testing over concern about over treatment, resulting in loss of quality of life. This recommendation created a storm of controversy within the medical community and the result was that fewer men chose to have routine prostate cancer screening because the normal standard of care was a PSA blood test and a physical check of the prostate, which many men find uncomfortable. 3 Percent More Men Diagnosed with Advanced Prostate Cancer in 2014 2014 research indicates a rise in men diagnosed with prostate cancer as a result of lower screening rates. The Study shows that an additional 1,400 men likely died from prostate cancer in 2014 as a result.** The issue isn’t that a man knows he has prostate cancer that results in over treatment and loss of quality of life, it’s the treatment decisions […] read more Donate to PCAP
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