Breaking Barriers - From Pandemic Fears to Conquering a 95km Challenge

Hej there!

Welcome back to "Not a Superhero," a journey into cycling, health, and self-discovery. If you're new here, I'm Björn, a professional photographer from Hamburg with a passion for cycling and adventure. Alongside my partner, Jana, we run Ride Punk Ride, where we combine our love for gravel biking, bikepacking, and photography to explore, heal, and break free from the conventional.

In today's newsletter, I'll share a turning point that transformed my approach to life and health. We'll explore my progress, the tools and apps that keep me on track, and the exhilarating journey of conquering my longest solo ride in years. Whether you're a fellow cyclist, someone on a health journey, or just looking for some inspiration, there's something here for you. So, gear up and join me on this ride toward a healthier, more fulfilling life.

The Moment of Realization

One late night, I found myself on the sofa, absorbed in an NBA playoff game. My thoughts drifted from the court to my own life. I kept thinking about how many times I had promised myself to change my lifestyle, especially when it came to exercise. Sure, I ride a lot, but I also have this habit of binging on snacks while watching movies—something I absolutely love. I asked myself, why do I keep making these promises and never follow through? My habits and my inner couch potato always held me back.

During the pandemic, cycling was the only thing that got me out of the house. It became my lifeline, my one escape from the four walls that had become both my refuge and my prison. But even cycling, my cherished escape, was marred by the stress of being around people. Every passerby, every fellow cyclist, was a potential threat. The fear of contracting COVID was overwhelming.

Despite riding through the most serene landscapes, my mind was a storm of anxiety. The joy of the open road was clouded by the dread of 'what if'. What if I got sick? What if I ended up in the ICU? What if I died? These relentless thoughts lingered even after the pandemic's peak had passed. My habit of staying indoors was born from this fear. I feared dying, but at the same time, I wasn't truly living—not every day, at least. I'm not exactly a "carpe diem" type, but a bit more of that mindset wouldn't hurt.

The death of my father, which I talked about in my last newsletter, had been weighing heavily on me. More than I actually knew before. Now, as I approach the age he was when he died, it's all surfacing. I live much healthier overall: vegan for over 20 years, no alcohol, no smoking, no drugs, but I sit a lot—way too much. This realization hit me hard. Despite my efforts to live a healthy life, my sedentary habits put me at risk.

That night, something clicked. I decided I wanted to lead a better life, enjoy it more, do more, and, most importantly, live longer. Writing about it helps keep me accountable, and sharing this journey with you makes it even more real.

Where I'm Starting From

Let's begin with what triggered this journey. During the week of April 15-21, my average weight was 94.4kg, BMI 31.6, with 57.4% muscle and 39.4% fat. Today, June 27, my weight is 90.8kg, BMI 30.3, with 58.9% muscle and 37.8% fat. My lean mass has increased from 60.6% to 62.2%.

Breaking it down:

• Muscle mass: +1.5%
• Body fat: -1.6%
• Weight: -3.6kg
• BMI: -1.2

For context, a healthy weight range for a 46-year-old man with a height of 174 cm is roughly 63-79 kg, corresponding to a BMI of 20-25. My initial BMI of 31.6 placed me in the obese category, increasing the risks for heart disease, diabetes, and other health issues. A body fat percentage of 15-20% is considered healthy for men my age, so my initial 39.4% was quite high, indicating a higher risk for metabolic syndrome and cardiovascular problems.

Before the pandemic, I reached my heaviest at about 100 kg. By the end of 2020, I brought it down to around 86kg through dedicated effort. However, I overtrained and injured my knee, making it painful to ride my bike for a while. This led to a loss of drive to maintain my fitness routine, and my weight crept back up.

Adding to my motivation, my father passed away due to complications from a pacemaker surgery, specifically an unnoticed inflammation. This personal history makes cardiovascular health especially poignant for me. Knowing firsthand how serious these risks are has fueled my determination to improve my own health.

My cardio fitness, estimated by Apple Health using the Apple Watch, improved from a VO2 max of 35.1 in April to 38.5 today. While still relatively low—men in their mid-40s should ideally be above 40—it's a significant improvement. Initially, my VO2 max was comparable to a 65-year-old man's. Now, with a score of 39 (rounded from 38.5), I'm in the range of 55-year-old men. The average for 45-year-olds is 42.

These numbers were startling. The weight and fat metrics weren't as surprising—I see myself in the mirror every day. However, I expected a much better VO2 max with all the cycling I do. But if you sit or lie on the couch most of the time, that's the result. It's a wake-up call to see how sedentary habits can negate even regular physical activity.

The Paint Chips Away

Reflecting on these numbers has been eye-opening. Here are a few key takeaways:

• Weight and Body Fat: While the numbers weren't shocking, seeing my body fat at 39.4% was a strong reminder of why I need to stay committed. Reducing this percentage is crucial for my overall health and longevity.
• VO2 Max: This was the most alarming. Being compared to someone 20 years older is not where I want to be. Improving my cardiovascular fitness is now a top priority.
• Muscle Mass: The increase here is encouraging. It shows that my efforts are paying off and motivates me to keep pushing.

Tools and Resources

Here's a brief overview of the tools and apps that help me on this journey:

• Whoop: Whoop provides a comprehensive overview of my resting heart rate, heart rate variability (HRV), sleep, and recovery. This wearable fitness tracker is designed to optimize performance and recovery. It offers personalized insights and recommendations based on my body's data, helping me understand how my daily activities affect my overall health. I've been using Whoop for two years and wouldn't want to be without it. It helps me understand patterns better since I diligently track my habits. The insights into my recovery and sleep patterns are invaluable. If you're interested in trying it out, you can join using my affiliate link: join.whoop.com/ridepunkride.
• Enduco: Enduco is an AI-powered app that creates personalized training plans. It's beneficial for structured indoor training. The app considers my current fitness level, training history, and goals to provide specific instructions on what to ride or train. I use it indoors on my bike trainer, as I can track wattage there, which I don't do outside. Heart rate zone training doesn't make much sense to me because my fitness level causes my heart rate to drop very slowly once it's elevated. Indoors with wattage works much better. This app is excellent for those who need guidance and a structured approach to training. You can sign up using my affiliate code: R1DEPUNKR1D3.
• Yazio: Yazio is a nutrition and diet app that helps me control my calorie intake and track my meals. It features a comprehensive food database, meal-planning tools, and progress tracking. Jana is a crucial support here, weighing and noting everything when she cooks so we can enter it into the app. It's a bit more time-consuming, but it's changing our understanding of how much and what we consume. Monitoring my diet is crucial for maintaining the right balance of nutrients and calories. Yazio makes this process manageable and insightful, helping me stay on track with my nutrition goals.
• Withings Body+ Scale: The Withings Body+ Scale is a smart scale that provides detailed metrics about my weight and body composition, including fat mass, muscle mass, water percentage, and bone mass. I've made it a routine to step on it every morning, or at least every two to three days. This consistency helps me stay aware of my progress and make necessary adjustments. The scale syncs with my phone, making it easy to track changes over time and visualize trends. It's an essential tool for anyone serious about understanding their body composition and tracking their fitness journey.

These tools have become integral parts of my daily routine, helping me track my progress and stay motivated. They also played a crucial role in preparing me for my most recent and challenging ride.

Yesterday's Solo Ride: Conquering Fear and Pushing Limits

Yesterday was a monumental day for me. I embarked on my longest solo ride in a long time—a 95km journey that tested my limits both physically and mentally. This ride wasn't just about distance; it was a battle against my fears and doubts, a testament to my resilience and determination.

The past few days had been cooler and rainy, perfect excuses to stay inside. But yesterday, the sun was blazing, with temperatures reaching 29 degrees Celsius (84 degrees Fahrenheit), even hitting 32 degrees Celsius (90 degrees Fahrenheit) on my Hammerhead display. I hadn't been on the bike since Saturday, dealing with persistent ear pain. Yet, with Jana in Berlin for work, I decided to seize the day, to challenge and test myself in ways I hadn't done in years.

The ride started beautifully. The route was scenic, winding through landscapes that should have been calming. But around the 60km mark, the real struggle began. I was exhausted. My foot and butt were in pain, and my mind was battling with every pedal stroke. I had my Hammerhead Karoo calculate a direct route home—25km compared to 35km on the original route—but I resisted the easy way out.

I realized I had been drinking way too little throughout the ride, a crucial learning for next time. As I got slower and slower, my heart rate kept climbing, and the relentless heat didn't help. My heart rate wouldn't drop below 140, even when coasting. Panic started to set in. Thoughts of past failures, the fear of pushing too hard, and the ever-present worry about my health all came rushing in. But I didn't want to give in. I had come too far to turn back now.

After a much-needed stop for fries and a cola (something I rarely indulge in, but it feels so good on long ride days), I tackled the last 18km. My stomach was too full, and my heart rate stubbornly stayed above 150, but I pressed on. Each kilometer felt like a victory. The aches, pains, and fears were all real, but so was my determination.

When I finally made it home, completely wiped out, the sense of accomplishment was overwhelming. I had done it. My longest solo ride, just shy of 100km, but those 93-something kilometers were a triumph. I had pushed through barriers I didn't even know existed

.

Looking Ahead

This journey is far from over. Next week, I'll dive into my biggest challenges so far and how I've been tackling them. I'll discuss the mental and physical hurdles, and how I've managed to stay motivated despite setbacks. I'll also share more about the support systems that have been crucial in my journey, including the amazing community we're building here.

Calling Hours

I'd love to hear from readers with similar experiences or tips and tricks on how they dealt with their challenges. Sharing our journeys can be incredibly motivating and provide valuable insights. Let's connect and support each other if you're on a similar path, whether it's improving your health, starting a new fitness routine, or overcoming obstacles.

Your Turn:

• Share Your Story: What are your starting points or health goals? How are you planning to achieve them?
• Tips and Tricks: Have you found any strategies that work well for you? What tools or routines keep you on track?
• Questions and Advice: If you have questions about my journey or need advice on something specific, feel free to ask. We can all learn from each other's experiences.

Let's create a community that encourages and uplifts each other. Comment below, or if you prefer a bit more privacy, send me a direct message. I'm excited to hear your stories and share this journey with you.

Ride on,
Björn