RIVER BENDER - December, 2011

This isn't my usual computer article. It's about our heart. I'm writing about it because I feel fortunate to still be alive. If I hadn't taken care of my heart I probably would have been dead years ago. I'm 82.

Everyone probably knows by now I'm a cyclist - not one that rides around the block occasionally but one who faithfully averages over 300 miles per month year after year. I've cycled 57 Century trips (100 miles) since 1996, been around the world three times mileage-wise and created the New Bern Century Cyclists (NBCC) club that has 199 members. Why all the interest in cycling?

In 1984 I retired from AT&T at age 55, the year the government broke up the Bell System. I was a wreck, overweight and a smoker. What worried me was my dad had died of a heart attack at age 53 so I figured that unless I changed my lifestyle, I was living on borrowed time. I did two things that changed my life; I stopped smoking and started cycling. I won't bore you with stories from '84 to present, such as racing for 10 years that culminated in representing NC in the Senior Olympics Finals at Disney World, because I want to talk about your heart and mine.

I cycle to stay alive. I also cycle because it's fun and it's fun because I learned early when racing that to be in the fast lane one needs a lightweight road bike so I purchased a $1300 aluminum Cannondale. What a difference it made! Even now at age 82 I keep up in a paceline that averages 16-18 mph. I mention this only so you'll see that I cycle in the aerobic or cardiovascular range, which is the key to keeping your heart healthy. Let's talk about aerobic exercise.

It's not 100% scientific but a good estimate of your maximum heart rate (MHR) can be determined by 220 - age (women use 226). I'm 82 so my MHR is 138. The aerobic range for exercise varies for people but is generally considered around 82-94% of your MHR, the latter of which is often used by fitter people. For me it would mean cycling at a heart rate of 94% of 138 or 129. In practice, I cycle at 16 mph with a heart rate of around 120 and probably hit 94% of MHR at 18 mph. The point I'm trying to make is that while all cycling is healthy, exercise should be in the aerobic range to benefit your heart. I recall when I smoked 27 years ago my resting heart rate was often in the 90s. Now it clocks constant at 60 and down in the 50s at night. My blood pressure is well within normal and my weight remains constant. Hey, a four mile loop around River Bend at my speed burns almost 200 calories. A surprising side benefit is my perennial back pain disappears when I cycle long distance. Doc says it's because of endorphins, whatever they are, that mask my pain. I actually feel better on my bike than off. I'm not getting any younger but I suppose I'll have to quit cycling someday when I can't get my leg over the bar. Take care of your heart folks.