Uncategorized

Sunny and Hot Then Gloomy and Cool Last week we ushered in the official start of Autumn with some hotter weather. It got up to the low 90s F (33 C) for my group ride last Tuesday and for another long ride on Thursday with a visiting friend . It was fine with a self-generated breeze while cruising, but noticeable when going slower on uphills. Tuesday we rode to the hills Southwest of Morgan Hill, including to the end of Redwood Retreat road and back. Thursday I took my friend Northwest out to the end of Casa Loma Road. I thought he had never been there but it turns out he had, in his ongoing quest to do all the sections of the Bay Area Ridge trail. On Sunday it was gloomy and cool for my solo ride on Coyote Creek trail, but I didn’t mind a bit because it ushered in cooler weather more suitable for the season. Heading down Santa Teresa Boulevard towards Gilroy on Tuesday Climbing up into the hills on Day Road Near the end of Redwood Retreat road Taking a break at the end of Redwood Retreat Heading home on Watsonville Road Starting out on the Coyote Creek trail on Sunday Last week we ushered in the official start of Autumn with some hotter weather. It got up to the low 90s F (33 C) for my group ride last Tuesday and for another long ride on Thursday with a visiting friend . It was fine with a self-generated breeze while cruising, but noticeable when going … Continue reading Sunny and Hot Then Gloomy and Cool → BionicOldGuy{authorlink}https://bionicoldguy.home.blog/2026/09/30/sunny-and-hot-then-gloomy-and-cool/BionicOldGuy Aging Gracefully And Staying Active https://bionicoldguy.home.blog/wp-content/uploads/2018/12/book-cover-1-e1545437983923.png?w=32

Are Protein Shakes Good for You? A Guide to Choosing the Right One We all know we need protein to stay healthy. But are you getting enough? If you’re not sure you’re meeting your needs, you may be looking into supplements. Protein shakes are one of the most popular options. These protein-rich shakes are a favorite among those who work out, but they also appeal to people with packed schedules and those concerned about filling nutritional gaps. For most healthy adults, protein shakes can be a convenient way to supplement dietary protein when needed, misconceptions exist, which is why you need to get the facts straight. Many people looking into protein shakes have questions, such as: Are protein shakes good for you? Should everyone be drinking them, or are they just for bodybuilders? Is it possible to get enough protein from food alone? All of these concerns are valid. However, the answers depend on various factors. Yes, protein shakes are a convenient way to increase your protein intake, but they’re not necessary for everyone. The best choice depends on individual nutrition needs, activity level, and overall diet. Are Protein Shakes Good for You? Protein shakes can be a healthy addition to a balanced diet. These shakes are typically most helpful for those who struggle to meet their protein needs through food alone, which is why they’re considered a supplement. These shakes are not a replacement for a healthy, balanced diet. If you’re aiming to achieve optimal health, your dietary patterns and approach to wellness matter more than any single product. What Are the Benefits of Protein Shakes? Some of the reasons people choose protein shakes include: Ready-made protein shakes provide a convenient, quick way to increase your protein intake. They can provide protein and essential amino acids that support muscle protein synthesis and repair after exercise. Protein shakes are an easy option for those with busy lifestyles. Their protein content may help promote feelings of fullness, although the effect varies depending on the product and the rest of the diet. They help people meet daily protein goals. Protein shakes are one way to increase your protein intake, but they’re not the only way.* Are There Any Downsides to Protein Shakes? Protein shakes are intended to supplement your diet. You still need to maintain a balanced diet by consuming whole foods that provide a variety of nutrients, such as fiber, vitamins, and healthy fats. Overconsumption is also a concern. Consuming protein well beyond your individual needs does not necessarily provide additional benefits, and very high intakes may displace other important nutrients in the diet. Protein needs vary, and higher-protein diets can be appropriate for some people. Individuals with certain medical conditions, particularly kidney disease, should discuss their protein intake with a healthcare professional.  For generally healthy adults, the protein RDA is 0.8 grams per kilogram of body weight per day, although individual needs may be higher depending on factors such as age, activity level, pregnancy, health status, and training goals. Always consult your physician about any unique medical needs before commencing any fitness program or nutritional product. In addition, some protein shakes contain added sugars or unnecessary ingredients. Some individuals may also experience digestive discomfort, depending on the protein source. To ensure you’re making the right choice for you, review ingredient labels and choose products that align with your nutrition goals. Looking for an option that fits your routine? Shop Shakeology. Who Can Benefit Most From Protein Shakes? Some people benefit from protein shakes more than others due to their lifestyle or nutritional needs, including: People with higher protein requirements Individuals looking to build or maintain muscle Active adults and recreational exercisers Endurance athletes Busy professionals Older adults who want to maintain muscle mass Many people can meet their protein needs through whole foods alone. How to Choose the Right Protein Shake A wide variety of options are available, so you’ll want to be mindful of the following: Whey vs. plant-based protein Protein content per serving Added sugars and artificial ingredients Calories Additional nutrients Ingredient transparency and quality When choosing a protein shake, select a product based on your goals and dietary preferences, rather than marketing claims. Which Protein Shake Is Right for You? Not all protein shakes contain the same ingredients, and not all serve the same purpose. Here are some considerations. For Increasing Daily Protein Intake If you’re looking to boost your daily protein intake or support muscle recovery after working out, traditional protein powders can be an ideal solution. For example, PX90 Protein Powder is a high-quality protein powder that can support muscle recovery and daily protein goals when whole-food protein isn’t convenient. For Post-Workout Recovery If you’re looking for recovery nutrition, both protein and carbohydrates replenish energy and support recovery after exercise. In this case, you may want something more specific, such as Recover Post-Workout Protein Powder, which is formulated to support muscle recovery and athletic performance. For Balanced Daily Nutrition In other cases, you need a shake that’s designed for more than just protein intake. People choose these complete nutritional shakes when they need total meal support rather than just muscle recovery. If you’re often on the go, this option is great when you miss a meal so you don’t go without essential nutrients. These types of shakes are also ideal for those who face nutritional gaps due to restricted diets or age. Shakeology is the all-in-one nutritional shake that combines protein with fiber, superfoods, vitamins and minerals, probiotics, and digestive enzymes for people looking for more comprehensive nutrition. Can You Get Enough Protein Without Protein Shakes? The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound). This amount is needed to meet your basic nutritional requirements. Use this online calculator to get a better idea of what you need, staying mindful of variables such as activity level, pregnancy, etc. Many people meet their protein needs through whole foods, as long as they

What Does Pre-Workout Do? Pre-workout is a dietary supplement taken about 30 minutes before exercise to prepare your mind and body. Pre-workout formulas may contain ingredients such as caffeine, beta-alanine, citrulline, amino acids, and electrolytes. Each ingredient has a different purpose, and evidence for performance benefits varies by ingredient and dose. Some pre-workout ingredients, particularly caffeine at appropriate doses, may improve certain aspects of exercise performance, although effects vary among individuals. How Does Pre-Workout Work? The ingredients in pre-workout function together, but individually, they have their own benefits. Caffeine for Energy You might notice that many pre-workout formulations contain caffeine. In fact, it’s one of the most common ingredients in pre-workout. Its popularity comes from its benefits in sports. Caffeine may increase alertness and reduce perceived effort during exercise, and it can improve certain aspects of exercise performance. However, because caffeine is a stimulant, people tolerate it differently. Performance-Supporting Ingredients Caffeine A stimulant found in coffee and tea Alertness, focus, and lower perceived effort Beta-alanine An amino acid that helps form carnosine Support during repeated, high-intensity effort; may cause temporary tingling Citrulline An amino acid converted to arginine Often included to support nitric oxide and blood flow, although performance evidence is mixed Amino acids Building blocks of protein May support muscle-related needs, but benefits vary by amino acid and total diet Electrolytes Minerals such as sodium and potassium Help replace minerals lost through sweat, especially during long or hot workouts Quercetin A plant compound found in foods such as apples and berries Included in some formulas to support exercise performance Why Everyone Responds Differently The benefits of pre-workout differ between individuals due to a variety of factors including: Caffeine tolerance Body size Metabolism Food intake Product formulation Benefits of Pre-Workout The potential benefits of pre-workout, according to the Journal of Cardiovascular Development and Disease (JCDD), include: Increased energy Improved mental focus Greater strength during exercise Delayed feelings of fatigue Greater workout consistency Pre-workout formulations such as BODi Energize are specifically designed to support greater energy, focus, and exercise performance. When Should You Take Pre-Workout? Formulations with caffeine should be taken before morning workouts rather than in the evening. Stimulants like caffeine may cause sleep disruptions and take 10 to 12 hours to clear the bloodstream completely. It’s important to follow serving directions, especially if you’re new to pre-workout supplements and concerned about stimulant effects. As part of a regular morning workout routine, pre-workouts like BODi Energize should be taken 20 to 45 minutes before beginning exercise. The active ingredients in pre-workout begin to take effect during this time. How Long Does Pre-Workout Last? After you take pre-workout, you may notice increased focus and energy for several hours. See the chart below for timing, noticeable effects, and caffeine’s half-life. Begins working 20–45 minutes Peak effects 30–90 minutes Noticeable effects 2–4 hours Caffeine half-life Approximately 5 hours; varies Although these are typical experiences, many factors can influence their intensity and duration. They include: Caffeine content Individual metabolism Body weight Food intake Stimulant tolerance Are There Any Side Effects of Pre-Workout? The ingredients in pre-workout are linked to possible side effects, including: Jitters Tingling sensations Increased heart rate Upset stomach Difficulty sleeping According to the U.S. Food and Drug Administration, most healthy adults can safely consume up to 400 mg of caffeine per day. But sensitivity varies, and reactions depend on pre-workout ingredients and serving size. To reduce your risk of negative reactions, always read the product label and follow serving directions closely. If you’re pregnant, nursing, taking medicine, or managing a medical condition, you should consult with your healthcare provider before beginning pre-workout. Who Should (and Shouldn’t) Take Pre-Workout? A pre-workout can be beneficial in many situations, but in some cases it isn’t as helpful. If you’re doing early morning workouts, a high-intensity exercise routine, or engaging in heavy strength training or longer training sessions, pre-workout can be beneficial. However, if you’re sensitive to caffeine, prefer lower-intensity exercise, or already feel focused and fueled, you may not need it. How to Choose the Right Pre-Workout Not all pre-workouts are created equally. Here are several points to consider when choosing one that will work best for you Appropriate caffeine content: If your caffeine tolerance is low, look for low-dose or caffeine-free pre-workouts. Transparent ingredient labeling: If all ingredients aren’t listed, skip that pre-workout. Pre-workout formulation: Some products target specific activities like strength training, cardio, HIIT, or general exercise. Choose one that matches your workout, or pick an all-rounder like BODi Energize, which supports energy and focus for all routines. Stimulant versus stimulant-free formulas: If you’re sensitive to caffeine or want to avoid side effects, choose a stimulant-free (stim-free) formula. Flavor, mixability, and convenience: Some pre-workouts are flavored and ready to drink; others are mixable powders or oral supplements. Choose the most convenient option that suits your taste. Frequently Asked Questions Q: What does pre-workout actually do? Pre-workout supplements boost your energy, focus, and exercise performance. Q: How long does pre-workout last? The effects of pre-workout can last several hours. However, the duration varies depending on the ingredients, metabolism, age, weight, and other individual factors. Q: When should you take pre-workout? You should take your pre-workout 20 to 45 minutes before beginning your workout routine. Q: Can beginners take pre-workout? Healthy adults who are new to pre-workout should review the ingredients and caffeine content carefully and follow the label directions. People who are sensitive to stimulants or have certain medical conditions should consult a healthcare professional before use. Q: Can you take pre-workout every day? Yes, most pre-workouts are designed for regular use, but consider your caffeine tolerance before using it daily. Q: Is pre-workout better than coffee? Both coffee and most pre-workouts contain caffeine, which can boost energy. However, pre-workouts may also contain other active ingredients that support exercise performance. Conclusion Adding a pre-workout to your daily exercise routine can be a helpful way to improve your performance, focus, and energy levels. However, these benefits depend largely on the product formulation and

Yo Sama- The Autobiography of Tatyana McFadden http://www.Amazon.com//books Tatyana McFadden is one of the most highly decorated wheelchair racers of all time. She was born in Russia in 1989 with a debilitating condition called Spina Bifida which made her unable to use their legs. She was raised for the first few years of her life in a grim environment, a state-run orphanage in St. Petersburg. But at the age of six she was adopted by Deborah McFadden and taken back to Maryland. To Tatyana this was like paradise. Her mother encouraged her in pursuit of physical activities including swimming, then gymnastics, wheelchair basketball, and track and field. She participated in her first wheelchair race at the age of 8. She won several medals at the paralympic games in Athens in 2004. In her career she has excelled in a wide range of distances from 100 meters to the marathon. Yo Sama is a Russian phrase meaning “I can do it”. It is what Tatyana repeats to herself at critical moments in races when she has to dig deep. With a degree in Human Development and Family Studies from the University of Illinois, Tatyana is delighted to encourage young people to push the boundaries of what they can achieve in life. This was a delightful and inspiring read. Tatyana McFadden is one of the most highly decorated wheelchair racers of all time. She was born in Russia in 1989 with a debilitating condition called Spina Bifida which made her unable to use their legs. She was raised for the first few years of her life in a grim environment, a state-run orphanage in … Continue reading Yo Sama- The Autobiography of Tatyana McFadden → BionicOldGuy{authorlink}https://bionicoldguy.home.blog/2026/09/25/yo-sama-the-autobiography-of-tatyana-mcfadden/BionicOldGuy Aging Gracefully And Staying Active https://bionicoldguy.home.blog/wp-content/uploads/2018/12/book-cover-1-e1545437983923.png?w=32

Nice Group Ride Down to Gilroy My group rode in the hills Southwest of Morgan Hill and on to the Gilroy sports complex on the excellent bike path system in Gilroy. Three encounters with the Gilroy Police added to the sense of adventure. This is one of my favorite routes because there is a challenging but fast climb up Day road into the hills, but otherwise it is fast and flat. Heading down Santa Teresa Boulevard towards Gilroy Starting up Day Road One of the climbs on Day Finished the last climb on Day, earning a long downhill. Turning on to one of my favorites, Burchell road First Police encounter. This is where Burchell ends at Hecker Pass Highway. It it very busy so we have to be cautious and await a good break in traffic. Our task was made easier by a Gilroy PD squad car who stopped to our left (unfortunately out of frame) and turned on his lights, giving us encouragement on his loudspeaker. Thanks! Now on the Gilroy bike path Second Police encounter. There is a squad car with his lights flashing to the left of the bridge where an accident just occurred Third Police encounter. This unmarked police car came up behind us on the path (usually car-free!) flashing his lights so we pulled over and stopped. He thanked us as he scooted off. We suspect we was using the path as a shortcut to get back to the accident from the south since the other PD car was already there from the North Taking a break at the Gilroy Sports Complex. From here we headed back to Santa Teresa Boulevard and zoomed north to Morgan Hiil for lunch My group rode in the hills Southwest of Morgan Hill and on to the Gilroy sports complex on the excellent bike path system in Gilroy. Three encounters with the Gilroy Police added to the sense of adventure. This is one of my favorite routes because there is a challenging but fast climb up Day road … Continue reading Nice Group Ride Down to Gilroy → BionicOldGuy{authorlink}https://bionicoldguy.home.blog/2026/09/18/nice-group-ride-down-to-gilroy/BionicOldGuy Aging Gracefully And Staying Active https://bionicoldguy.home.blog/wp-content/uploads/2018/12/book-cover-1-e1545437983923.png?w=32

Amy Purdy’s Inspirational Book http://www.Amazon.com/books Amy Purdy’s autobiographical account is one of the most inspiring books I’ve read in a long time. She is a very nice young woman that you want to root for. She acquired bacterial meningitis at the age of 19 and very nearly died. One of the most traumatic incidents was when, after waking her from a prolonged medically-induced coma, they removed her breathing tube. Her longs were very weak and she painfully struggled to get enough air. Every breath was agony for almost 24 hours when her lungs had recovered enough But she had no choice but to go through it because if they put her back on the breathing machine she might have never gotten off of it. After fighting her way back she unfortunately lost both lower legs and also her kidney function. She had to get a transplant, with her Dad as the donor. She went on to achieve great things in the aftermath. From painfully struggling to stand initially on her prosthetic legs, she went on to being an active athlete, including a pioneering adaptive snowboarder (dreaming of getting back to snowboarding was one of the things that kept her going during rehab). With her husband Daniel she founded the nonprofit Adaptive Action Sports which has helped many people with disabilities stay active. That organization was also instrumental in getting snowboarding accepted as a Paralympic sport starting in Sochi in 2014, where Amy won a bronze medal. She also did amazingly well on Dancing With The Stars, making it through the whole show and finishing second. Amy and Derek Hough on dancing with the stars (https://www.youtube.com/watch?v=oZP4jHMqYFE&list=PLPnmv2nrCjgiiI5qo-vQKgCfLzm8UiAga&index=5) I also highly recommend Amy’s Ted Talk from 2011 here. Amy’s story makes me want to push back against what I think of as my limitations, which are put in perspective when compared to what she has overcome. Amy Purdy’s autobiographical account is one of the most inspiring books I’ve read in a long time. She is a very nice young woman that you want to root for. She acquired bacterial meningitis at the age of 19 and very nearly died. One of the most traumatic incidents was when, after waking her from … Continue reading Amy Purdy’s Inspirational Book → BionicOldGuy{authorlink}https://bionicoldguy.home.blog/2026/09/11/amy-purdys-inspirational-book/BionicOldGuy Aging Gracefully And Staying Active https://bionicoldguy.home.blog/wp-content/uploads/2018/12/book-cover-1-e1545437983923.png?w=32

Recent Ride Felt Like Summer Is Ending On a recent ride the weather was colder, gloomier, and a bit rainy. That is unusual for this early, maybe portending a wet winter coming. Time to go through my winter weather gear and start getting ready. I still had a nice outing, mostly on the Coyote Creek Trail. Climbing Main Street, the mountains to the East shrouded in fog Along Cochrane Road heading towards the trail At the start of the trail, it is gloomy to the West also. On a nice tree-lined scetion Looking West towards the Santa Cruz Mountains On the way back I looped over the hill on Malech Road Back on the trail again, with the first puddle of the season On a recent ride the weather was colder, gloomier, and a bit rainy. That is unusual for this early, maybe portending a wet winter coming. Time to go through my winter weather gear and start getting ready. I still had a nice outing, mostly on the Coyote Creek Trail. BionicOldGuy{authorlink}https://bionicoldguy.home.blog/2026/09/08/recent-ride-felt-like-summer-is-ending/BionicOldGuy Aging Gracefully And Staying Active https://bionicoldguy.home.blog/wp-content/uploads/2018/12/book-cover-1-e1545437983923.png?w=32

Back on My Upright for a Group Ride I mentioned in my last post that I wanted to work up my stamina on my upright so I could take it on longer rides including group rides, and yesterday was my first test. It went fine, on a nice ride out to the end of Redwood retreat road and back. While I also enjoy riding my recumbent with the group, it is nice to have this option. Our ride leader, Kris, has mentioned we might do some rides further afield like starting in San Juan Bautista or Hollister, and since my recumbent is not transportable without considerable disassembly, the upright would be my only choice for those rides. Heading up the beautiful Redwood Retreat Road The fork to the left is Mt. Madonna road which is the back way to the county park The end of Redwood Retreat, which is also the entrance to Fernwood Cellars This is a really fun descent Regrouping at Watsonville Road Heading back on Watsonville Road into a stiff headwind, glad to have electric assist Into the gorgeous Sycamore Valley Stiff Climb up Sycamore Road Followed by a brisk descent I mentioned in my last post that I wanted to work up my stamina on my upright so I could take it on longer rides including group rides, and yesterday was my first test. It went fine, on a nice ride out to the end of Redwood retreat road and back. While I also enjoy … Continue reading Back on My Upright for a Group Ride → BionicOldGuy{authorlink}https://bionicoldguy.home.blog/2026/08/26/back-on-my-upright-for-a-group-ride/BionicOldGuy Aging Gracefully And Staying Active https://bionicoldguy.home.blog/wp-content/uploads/2018/12/book-cover-1-e1545437983923.png?w=32

Lots of Riding While The Days Are Still Long Last Tuesday my group did a ride up in the hills East of Gilroy starting at the Mendoza ranch entrance to Harvey Bear Park. The rest of the group drove up there. In the past, I’ve carpooled up there with a friend but my recumbent is too long for her van. I’m going to ramp up the length of my upright rides to keep the option of taking it on future rides. But on Tuesday my only option was to ride to Mendoza from home, making this a four hour adventure. It was fun but I needed a shorter day the next day to recover. Heading down Gilroy Hot Springs Road after we left the parking lot as Mendoza ranch Turning on to Canada Road off of Gilroy Hot Springs Turning left onto Jamison road at the end of Canada road Jamison has a stinger at the end. This stretch is over 10% grade so electric assist was welcome The gate at Jamison. It says “CDLO” on it, which is state owned land, the Ranch Canada de Los Osos preserve. After Jamison we took Canada Road back to Gilroy Hot Springs and Followed it to the end at this bridge. To the right you can get to trails of Henry Coe State park Heading back up, this is the turn onto Coyote Lake Road. The group took it to the end at the Coyote Lake dam. I only went partway, I needed a head start on them since they were driving back to our lunch spot and I was riding Blasting down Roop road descent on my way to lunch On Friday I took my upright on a two-hour ride and my neck, back, and butt tolerated it just fine, so I think I’ll give it a try next Tuesday. I did a combination of dirt trails and paved paths over at Coyote Creek trail near Anderson visitor center. Friday on Coyote Creek trail, the sun is just coming out over the Santa Cruz Mountains Nice old truss bridge over Coyote Creek Last Tuesday my group did a ride up in the hills East of Gilroy starting at the Mendoza ranch entrance to Harvey Bear Park. The rest of the group drove up there. In the past, I’ve carpooled up there with a friend but my recumbent is too long for her van. I’m going to ramp … Continue reading Lots of Riding While The Days Are Still Long → BionicOldGuy{authorlink}https://bionicoldguy.home.blog/2026/08/23/lots-of-riding-while-the-days-are-still-long/BionicOldGuy Aging Gracefully And Staying Active https://bionicoldguy.home.blog/wp-content/uploads/2018/12/book-cover-1-e1545437983923.png?w=32

Brisk San Martin Cruise I did a brisk cruise of just under 3 hours yesterday, mostly in San Martin, but with a bit of the Coyote Creek Trail thrown in at the end. It was foggy which made it nice and cool, about 65 F (18 C). But the sun was peeking out to the West and came out fully at the end. After a decent warmup, the middle portion was a pretty challenging steady-state pace. I felt great at the end after cooling down, unlike last Friday when I overdid with a 4 hour ride. New Ave has work going on South of Buena Vista so they detoured us Detour on Marcella Ave, peppers on the left, corn on the right Heading Down Las Animas towards No Name Uno Ave. Whoever named that street had a sense of humor. Some blue sky peaking out over the Gavilan mountains Santa Teresa Hospital. This was my home away from home for a couple of days a few years back when I had an inner ear infection that at first they thought was a stroke. Then it was my wife’s when she got hepatitis as a rare side effect of a medicine. All ended well in both cases thankfully A little further north on Murphy Ave I visited the little farm that has my Alpaca buddy. I published a short video of her on my YouTube channel: https://youtu.be/KIuTwU_N_A8 On the Coyote Creek Trail. Some blue sky to the West over the Santa Cruz Mountains I did a brisk cruise of just under 3 hours yesterday, mostly in San Martin, but with a bit of the Coyote Creek Trail thrown in at the end. It was foggy which made it nice and cool, about 65 F (18 C). But the sun was peeking out to the West and came out … Continue reading Brisk San Martin Cruise → BionicOldGuy{authorlink}https://bionicoldguy.home.blog/2026/08/15/brisk-san-martin-cruise/BionicOldGuy Aging Gracefully And Staying Active https://bionicoldguy.home.blog/wp-content/uploads/2018/12/book-cover-1-e1545437983923.png?w=32