4 ways to halve cancer death risk

4 ways to cut your cancer death risk by Robert Warren Hess A study published recently in the journal JAMA Oncology showed that simple lifestyle changes can reduce lung cancer and colorectal cancer in women by 85% and 60% respectively, and 90% and 50% for men. That’s a huge reduction. Some of the needed changes are pretty easy and others will take some dedication. Here’s what you need to do . . . Stop smoking – Hard, but not impossible. I went through the process 17 years ago. It seemed impossible at the time. Now I don’t even remember I ever smoked. Get down to a healthy weight. I went through this process, as well. I found that it was just a matter of having the right foods in the house and retraining my tastebuds, which, incidentally, completely renew themselves every 10-14 days. Most of us can do anything for 14 days. Drinking less alcohol – This may be easier than you think. A full 30% of Americans don’t drink at all, and 80% have less than one drink per day [Click here to see how you measure up] Changing these first three habits may seem impossible, but it’s really […] read more

How I Use my Bicycle to Stop My Cancer . . .

How I Use my Bicycle to Stop My Cancer . . . How I Use my Bicycle to Stop My Cancer . . .  Part of my post-treatment survival plan was more exercise, so as soon as things healed up after my prostate cancer surgery in May 2003, I jumped back on my bicycle and started riding again. Since May 3, 2003, I’ve ridden just over 27,318.28 miles – [yes, I track every ride I take and more about that later] – more than the distance around the earth. I initially thought I was riding because I’d read that exercise helped prevent cancer recurrence, and I was determined to keep my prostate cancer from recurring. But, I’m not so certain that’s the real reason. What Exercise Research Says About Why We Exercise I was in San Francisco on January 15, 2016 for inaugural Cancer Survivorship Symposium as a patient Advocate for the American Society of Clinical Oncology (ASCO)and one of the key themes that kept recurring through all of the presentations on both days was the importance of lifestyle change – exercise and nutrition – in the post-treatment part of cancer journeys. But speaker after speaker noted the difficulty cancer survivors have in making and maintaining exercise in their lives, even though […] read more

Two Simple Ways to Reduce Your Prostate Cancer Risk in 2016

PCAP Founder Robert Warren Hess Why Losing 10 Pounds is One of My Key Anti-Cancer Goals for 2016 January is the month we all make New Year’s resolutions that are important to us. If you are a prostate cancer survivor, or a cancer survivor of any type, modifying your health habits can have a profound effect on your cancer outcome and your quality of life. American Cancer Society research shows that fully one third of all cancers are related to poor eating habits and lack of exercise. I started riding my bicycle again right after my treatment for prostate cancer in May 2003, and bicycling has been a key element of my personal cancer battle plan every since. Since my treatment in May of 2003, I have risen 27,318.28 miles, more than once around the world at the equator, and climbed almost 600,000 vertical feet. This equates to 1,238,428 calories burned, or 353.84 pounds of fat. The results? I dropped from 165 lb. to an almost optimal weight of 150 lb., felt better, slept better, and earned two Southern California state cycling championships in track riding at the velodrome. More importantly, my PSA stayed in the .02 – .06 range for that entire period. Bad Luck […] read more

2015 Alpine Loop Gran Fondo

Robert Warren Hess, Alpine Loop Gran Fondo 5oo Cycling Ride for Prostate Cancer Awareness By Robert Warren Hess 5th Anniversary of the Alpine Loop Gran Fond for Prostate Cancer Awareness September 20th was another beautiful day in the Shenandoah Valley of Virginia. The weather for early packet pickup on Saturday was flawless – mid-80s, a crystal blue sky, and warm late summer sunshine washing over the city and the patio at the Ice House in Harrisonburg, overlooking the registration center. The weather forecasters were teasing about the possibility of rain, but Sunday morning dawned breezy and clear, and stayed that way until the mid-afternoon when the sun warmed up the festival area at the finish line. It was another great riding day. We had almost 500 riders doing the 5 various routes and rider reports were all great. By the end of the day, more than 30 riders had earned King and Queen of the Mountain jerseys, to lots of applause from the participants. Everyone had a great time but, more importantly, we educated another group of men about the important of prostate cancer testing and early detection. If those 430 mean implement our #justGet6 program, we will reach several thousand men about prostate cancer. Our thanks […] read more

New Prostate Cancer Awareness Project Ambassador

photo of Jan Fillip Radtke wearing prostate cancer awareness jersey. read more

2015 Mt. Baldy Hotter N’ Hell TT KOM and QOM Champions!

PCAP Founder Robert Warren Hess presents KOM jersey at Mt. Baldy time trial 2015 Edition of the Hotter N’ Hell Mt. Baldy Time Trial is in the Record Books Almost 70 riders competed in the 2015 Edition of Brad House’s Hotter N’ Hell time trial to the top of Mt. Baldy, and 13 riders walked away with King and Queen of the Mountain jerseys. Well done everyone!       Congratulations to all of these champions, and also to Lisa Ballantine, the day’s Lanterne Rouge winner, for her dogged determination in conquering Mt. Baldy! Allez! read more

2015 Tour de France – Honorary PCAP Lanterne Rouge Award

Prostate Cancer Awareness Project Lanterne Rouge Cycling Jersey 2015 Tour de France Lanterne Rouge Award by Robert Warren Hess The Tour de France is, without question, the toughest bicycle race in the world. The Tour de France lasts 21 days and covers 3,660 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 in our cancer awareness ride – Alpine Loop Gran Fondo and the Hotter than Hell Mt. Baldy climb. But we wanted to  create something very special for the last person to finish the ride. The person that just ‘gutted it out’ and made it happen. So we created our Lanterne Rouge Jersey. So once again this year, just […] read more

Are You Ready to Ride? Join Us at The 2015 Alpine Loop Gran Fondo

Alpine Gran Fondo The Prostate Cancer Awareness Project is honored to be one of the non-profits that the Alpine Loop Gran Fondo closely works with to carry out its charitable mission. We invite you to join us at the 2015 Alpine Loop Gran Fondo in Harrisonburg, VA. This challenging and adventurous cycling event takes place on September 20, 2015. The route begins in Harrisonburg and covers 107 miles featuring over 11,000 feet of climbing and two dirt road mountain climbs – the toughest Gran Fondo in the United States! Registration is open at BikeReg.com and will continue until September 7th or until field limits are reached. The Alpine Loop Gran Fondo has a route for everyone including two new ones this year. Now there are five routes to enjoy. Check out the details below: Valley View Challenge – 36 miles, 2200 ft elevation Mt Solon Metric Century – 100 kilometers (62 miles), 3700 ft elevation Shenandoah Mountain Adventure – 78 miles, 6400 ft elevation Shenandoah Mountain Century – 100(+) miles, 7800 ft elevation Alpine Loop – 108 miles, 11000 ft elevation If you are ready to ride and up to the challenge; we encourage you to join us at the 2015 Alpine Loop Gran Fondo. […] read more

Road to Manchester – Sitrep May 1, 2015

Robert Warren Hess practicing with the start gate at Velo Sports Center Los Angeles The Road to Manchester by Robert Warren Hess I’m convinced that bicycling is playing a key role in preventing my prostate cancer recurrence. I’ve talked about before in this blog that there is a growing connection between exercise, good eating habits, and cancer of all types. Cycling became a key part of my cancer battle plan 12 years ago when I was diagnosed with prostate cancer. Since 2003, I’ve ridden more than the distance around the world, and I weight within 6 pounds (150) of my ideal weight. My trip to Manchester this October is to honor all of the men who have died from prostate cancer and the millions around the world currently living with the disease. The World Master’s Track Champions is part of my personal cancer survivorship journey and my goal is ending prostate cancer through awareness and early detection. Whew! That’s a mouthful. So, here’s my sitrep (situation report) for this week … It was a busy work week and so pretty tough to get much training in. That said, I live just 20 minutes from the world-class indoor velodrome in Carson – the Velo Sports Center in Carson, CA. If you remember, my event in […] read more

Road to Manchester – Sitrep April 26, 2015

Road to Manchester – Sitrep April 26, 2015 The Road to Manchester by Robert Warren Hess It’s just over 5 months to Manchester and I’m trying to get a training routine set for my event. Today was my weekend road ride, with a focus on preparation for riding Stage 7 of this year’s Amgen Tour of California, which ends at the ski lift parking lot on Mt. Baldy. The final 1/2 mile is 17%! The image on the right is from my Garmin computer: 41.1 miles and just over 3,7oo’ of vertical climb. It was a good ride. I’ve being playing around with fasted riding to train my body to use fat for fuel. So, I started this morning with a breakfast of coffee and 1 1/3 ounces of plain turkey.  I also had two waters bottles, each with one small scoop of Osmo sports concentrate.  The result was that I was officially “bonked” at 3 hours and 11 minutes into the ride, just 15 minutes from home.  I’ll check the scale tomorrow morning and see if I actually lost any weight, or if I just ate myself silly when I got home and replaced everything I lost. Nonetheless, it was a beautiful day and a very fun […] read more