Lekas Highway Ride 🚴 2024 vs 2023

Lekas Highway Ride result , 2024 versus 2023.
===============================
12th October 2024.  78km, same route as 2023. 

Observation :
There is an improvement trend comparing to October last year. 
Short summary as following ;
Finish time ; 2hr33min (2024) versus @2hr53mins (2023).
[ note:2024, I hv 56sec additional time due to queuing  from the flag off point] 
Heart rate;  average 130bpm (2024) versus average 138bpm (2023).   Maximum heart rate of 167bpm (2024) versus 168bpm (2023).
Race positioning ;  24% (2024) versus 52% (2023), of the total population riders in the same gender and category.

Other photos ;
Comments:
1. For a similar kind of heart rate trend, I finished the race faster by 20 mins this year.
2. Achieving a better ranking from 52% of the same category population into 24%.
3. What did I do in 2024?  
   Enhanced the target level of BMWi, 
a) New Target of 255 days (70% per year) in attaining good quality sleep score.  
b) Set to 110days (30% per year) in fulfilling the IF18/6 or 16/8.  
c) More road bike ride in the weekend. Thanks again the TCG gang in accommodating me.  Pulling me from the average of 33km/hr  into >35km/hr regularly. 
d) Daily Squat exercise and reverse calves raise exercise.  Enhancing my thighs and calves strength. 
e) Daily Kettle bell swing and Abs rolling exercise. Enhancing my body core strength. 
f)Increased the protein (+ creatine) intake to 30g or more whenever after cycling or gym workout. 
g) Cut down liquor consumption by 95% at least.  Remember that book ATOMIC HABITS by James Clear, gradually remove the bad habit. 
h) my VO2max has increased from 43 to 47 ml/kg/min this year . 
i) Fulfilled the HER400km ride within 27.5hours.    Thanks bro AhPoh Bonny Kan for the event initiative. One of the best event in HER group ( Holy Epic Riders). 

It's an incredible feeling to see such a significant improvement in the stamina and strength.   This reaffirmed my reading and confidence that regular high intensity cardio exercise can improve our mitochondrial, body healing process which  leads to aging deceleration process .  High shear force of blood flow rate out of the high intensity cardio exercise could destroy residues cancer cell.   High intensity cardio exercise inhibit cancer.    High VO2max and muscle mass are the essential kpi to achieve the aging deceleration goals. High cardio exercise minimise the risk of Alzheimer's or dementia disease. Again, 100 years old of life span is not difficult. 

Compiled by
TayKC 
14th October 2024 


Reference of BMWi ; please refer to my blog 10th August 2024.

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