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Welcome!
In pampy's post May25b;
🍎 My aging, well-used body trials natural (known) anti-inflammatory food
🍎 Is 'all' nicotine bad for us? Again, I trial
🍎 The Man vs Woman Action challenge! ♀️ $1.03 favourite!
🍎 My default winter indoor cycling session - technique matters
🍎 Why you should consider the 2025 City to Surf! see my programs
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My aging, well-used body trials
a natural (known) anti-inflammatory food!
Now, with decades of (hard) activity in me, I've come to realise that I didn't get all that movement for free. While all that activity provided endless entertainment and, for the most part, good health, some parts of my body are now showing wear and tear – which is fair enough, I suppose.
Extraordinary activity + age = (likely) joint and muscle inflammation.
So what's my next move?
Yes, continuing to move is crucial; in fact, I can't imagine how quickly I'd stiffen up if I stopped. Eating cleanly (which includes being mindful of my alcohol intake) and practising recovery strategies like massage, cold plunges, and foam rolling help, but I have also started increasing the amount of black cumin seeds in my diet.
Black cumin contains antioxidants, including vitamin C, and these special compounds can help reduce swelling. I'm on board with that, especially if it means I can continue to avoid non-steroidal anti-inflammatory medications.
The aroma of black cumin is similar to fennel, which I love and have promoted heavily over the years. It has a pungent flavour similar to nutmeg, with hints of oregano and black pepper. These characteristics make it a wonderful addition to savoury dishes. Black cumin seeds are often roasted and ground into a spice that is widely used in India and the Middle East to season curries & bread. For me, I find it easiest to add a teaspoon to my cereal (Pampy's Porridge – CLICK HERE).
Do I really believe it helps? Well, there is enough reputable evidence to support its health benefits, including its anti-inflammatory value. Furthermore, it’s inexpensive and adds new character to otherwise boring meals. I'm in!
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Is 'all' nicotine entirely bad?
While I forgot it was there, I'm currently chewing on a spearmint-flavoured nicotine-infused toothpick. I have never smoked in my life.
This is my experience.
Nicotine in tobacco brings illness and death to millions of people. However, there is reputable data showing that nicotine in its pure form has the potential to be a valuable pharmaceutical agent. The receptor-binding factors of nicotine appear to stimulate the release of various neurotransmitters, especially catecholamines and the feel-good neurotransmitter serotonin.
So why on earth would I be chewing on a nicotine-infused toothpick?
Firstly, like many things, there's a value threshold. Once you cross that line, the benefits can turn into negatives, often leading to significant health issues. Some reported health benefits from controlled nicotine in pure form, free from tobacco, include stabilising Parkinson's Disease, protecting against Alzheimer's Disease, helping to treat ulcerative colitis, enhancing memory, regulating Tourette's syndrome, relieving depression, and regulating appetite.
For me, I have never struggled with energy, motivation, or laziness. However, while I've never been diagnosed, I can find that maintaining focus for extended periods can sometimes be a challenge, leading me to drift away from the task at hand. Therefore, when I sit down to write an article, learn a riff, or engage in a lengthy, concentrated conversation, I've found that a small hit of pure nicotine can help me maintain focus. It feels similar to the initial focus-driven boost from brewed coffee, although not as dramatic, and, for me, it can last for up to two hours per toothpick.
I'm not sure if the toothpick is acting psychosomatically or if the nicotine is binding to receptors and enhancing my dopamine and pregnenolone levels, both known to improve concentration.
I wouldn't recommend that youths try nicotine sticks, but for older individuals who ‘might’ be challenged with some form of ADHD (I'm not sure exactly what that is), it might be worth considering a conservative trial.
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The Man vs Woman Action Challenge
♀️ $ 1.03
♂️ $ 4.50
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The Contest: The Chair Challenge!
Face the wall – take 'your' three foot steps off the wall – feet shoulder width apart - place a chair in front of you - lean up against the wall, bearing weight through your head - pick up the chair - STAND UP!
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My favourite default 'winter'
indoor cycling session!
Att: boring cycling stuff – scroll down if you hate cycling, cyclists, or just aging men in lycra smelling up coffee shops!
Winter is coming, so it's time to dust off my stationary cycling setup.
I have been using stationary cycling for nearly 30 years, and despite the boredom it brings to many people, my practice & results show a clear improvement in my cycling performance. Additionally, it is time-efficient, and I don't have to worry about getting hit by a car!
Here’s one of my favourite default sessions.
Time
Resistance
HR Zone
Blood Lactate
Cadence
15 mins
0% Grade
127 - 133
2.3
105
15 mins
4% Grade
127 - 133
2.3
70
15 mins
9% Grade
127 - 133
2.3
35
Each programmed 15-minute segment increases the resistance via my tire or chain, depending on the trainer model I’m using. Essentially, the computer increases the perceived gradient. I maintain gearing at 53/14 for all three segments.
To keep my heart rate at approximately 130 bpm which is my assessed aerobic threshold (all-day effort), I need to pedal at 105 SPM (cadence) at the preset 0% gradient and the fixed gearing during the first segment. As the heavier resistance begins in segment two, I only need to pedal at 70 SPM to reach my target heart rate zone. Finally, when the super heavy split comes into play, I pedal slowly and fully to reach and maintain my target heart rate zone.
The main objective of this session is to refine and improve my cycling stroke – and not to blow the doors off my heart & lungs. Many people think that an effective cycling stroke is just about pushing down on the pedals at the 2 o'clock position using the quadriceps, particularly the teardrop muscle on the inside of the knee. However, several other factors contribute to improving both the efficiency and power of the cycling stroke.
The following explanation outlines the key phases of the pedalling motion:
At 2 o'clock (left pedal), my left quadriceps begin their extension, and by 4 o'clock, they engage with my left glute, lower back muscles (paraspinals), and lower abdominal muscles to provide grounding stability. As I reach 5 o'clock, my ankle flexors (calf muscles) help the crank transition through the dead spot at 6 o'clock. At 7 o'clock, most 'left side' muscles take a break, except for the left side hip flexors, which assist in de-weighting the left leg off the pedal. This allows the left leg to transition smoothly from 10 o'clock to 1 o'clock. Without this subtle engagement of the hip flexors (which does not induce fatigue), my right leg pushes more weight against the resistance of the left leg.
The synchronisation of the left and right power and de-weighting phases improves through spinning at higher cadences (105+) and practising with slow, heavy resistance (-35). My goal is not to push my limits in power output (watts) during this session, as the displayed wattage does not reflect the relevance of this particular training. This is session is all about technique.
If I hear an even "sheeeeee" sound from the chain, I'm pedalling well. If I hear or see a chain whip or snap, my even torque is sub-optimal.
Accurate metrics (HR & CAD), an industrial fan, a large towel, 2011 Tour De France footage, and ACDC are absolutely necessary.
For those keen to kill winter boredom,
check out our 7-Day Tour de COVID (2020) – CLICK HERE
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Why consider the 2025 CITY TO SURF?
✅ Motivate ⛄ activity - that winter monster sure does encourage indoor living & munching on sub-optimal food!
✅ Tick the 2025 Health Box – 💓 ⚡ ⚖️ 🙂
✅ The finishing 🍻 & 🥂 taste better – goal set, conquer & celebrate!
✅ Brag on Monday – sore legs are a badge of honour!
To help you make the sign-up decision, I have posted 'four' graded preparation programs, each lasting eight weeks.
The Walkers - The Shufflers - The Striders - The Psycho's