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 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

Inspirational Video About Prostate Cancer Survivor Steve Cooper

We recently shared this extremely inspiring video on our Facebook page about Steve “Radioactive Ironman” Cooper, a board member of ZERO – The End of Prostate Cancer. It’s too good not to share again on our blog. The video was originally posted by ZERO. Steve Cooper was diagnosed with prostate cancer in December 2012 with a PSA score of 50 and a Gleason 4/4 at all 12 biopsy sites. Steve was only given six months to live. His case was ruled inoperable by the VA. This bleak diagnosis prompted him to seek out other options in the private sector. He had a radical prostatectomy in January of 2013.  Steve rode 118 miles on his bicycle to Tucson only 88 days after surgery.  Just a few weeks later, he ran a marathon in his army uniform. Steve’s “never quit” attitude can be linked back to his lengthy career in the U.S. Army. Today, he is the CEO of Today’s Campus media company.  He has also started a program called This program helps veterans secure careers at no cost to them. We salute Steve Cooper for his never quit attitude! You can find out more about Steve by visiting his Facebook […] read more

Road to Manchester – Sitrep 4/19/2019

Manchester | Sitrep 4/19/2015 } Recovery Day – Sunday by Robert Warren Hess Yesterday was my recovery ride from my training at the velodrome. Here are the Stats … 40.2 miles (just over 122 miles for the week) 3,420 feet of vertical clim Strava “Suffer Score” of 98 – I’ve had one over 300 before:-) Points in the Red – 18 People often ask me about the Around the World Cycling Challenge we created at PCAP. [You can read the details on our website at http://bitly.AroundtheWorldCyclingChallenge. We created the challenge because there is compelling research that consistent exercise reduces the risk of getting cancer and it’s recurrence after treatment. It took me 10 years to finish my around the world trip. But that was 10 years of consistent exercise, health benefits, adventure, and just plain fun. So, check out our website and join me on my second lap around the earth. Allez! Question of the Day. What’s your reason? read more

Road to Manchester – Sitrep 4/16/2015

Road to Manchester – Sitrep 4/16/2015 Just Like Carnegie Hall, the Way to Manchester is all About Practice! by Robert Warren Hess My travel schedule has dropped significantly, so I’ve been able to ride at the track twice this week and I hope to be able to keep that schedule up. Today’s session was really fun – I rode a total of 55.2 miles in 2 hours and 39 minutes rolling.  Here are today’s stats … 50 minute training session prior to Roger’s session.  15 minute warm up, then 3 x standing RAs (rolling accelerations) with 3 min between each RA. Max speed was 28.6 mph on 170mm cranks and 90.6 gear inch, which is about 101 cadence.  At the end of Roger’s session, a total of 55.2 miles for the afternoon, I managed to reach 31.35 in the same gear sitting – which is only about 111 cadence. Great session. I actually feel pretty good. Just slow:-) My New Manchester Bicycle Worlds at Manchester is Bucket List trip for me so I’m pulling out all of the stops in getting ready for this. I’m replacing my trust Fuji Track Pro that I’ve been riding for the past 11 years with a custom made Serenity track […] read more

Road to Manchester | Sitrep 4/14/2015

Road to Manchester | Sitrep 4/14/2015 How to Feel Really Inadequate on a Track Bike by Robert Warren Hess I finally got back to the velodrome after almost two weeks in Virginia on family business. My 98 year old aunt – and second mom – passed away in her sleep and I was back for the funeral and to help with affairs. I wasn’t intending this post to be about my Aunt Thelma, but I guess that’s what it’s going to be. She was a wonderful person and always was surrounded by children, although she had none of her own. She was a prankster at heart, and taught us all how to ‘snipe hunt’ when we were children. Our summers were always spent with her and she made them all exciting, interesting, and just plain wonderful. She even managed to teach us all to love vegetables. She was a wonderful lady and we all miss her. 26.95 Miles Behind an 11-year old! The image on the right is the heart rate data from my training session tonight. It shows that my heart didn’t think I was working as hard as I thought I was:-) This particular training session is done in a pace line, with riders […] read more

Does Fasted Training Make Sense?

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

Road to Manchester – Sitrep 4/8/2015

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

Countries with GMO labeling vs without 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 *reference from read more