The Four Horsemen of Death – Keep Riding! 

The four horsemen of the Apocalypse, sometimes referred to as the four horsemen of Death. Certainly not a pleasant thought. And a very appropriate that Dr. Peter Attia in his phenomenal book, Outlive, coins the expression / term; the Four Horsemen of Disease. Specifically the four leading causes of death; cardiovascular disease (heart/lung disease), cancer, metabolic disorder (diabetes), and neurodegenerative disease (Alzheimer’s). If you haven’t read Outlive, or watched any of Dr. Attia’s podcasts/YouTube videos, now would be a great time to start.

Wow – death, disease, destruction, what does this have to do with Riding Across America? Plenty! For starters, one of the leading causes of death is cancer. And that is the #1 reason I am doing this ride – to help raise funds for the City of Hope. To pursue their incredible research, accelerate lab/research to practical treatment, and to continue the excellent care they provide to patients, families, and communities at large. Yes, a distant #2 to heart disease although in many regards all four horsemen are connected. Read the book! 

But let’s look at what cycling, and other active sports like soccer, track & field, downhill skiing (racing), hiking, tennis, and even pickleball have done for me, and how even a little activity can go a long way in helping us all improve the quality of our life. Your results may (will) vary and I am not about to divulge HIPAA related information. However the data, at least for myself speak volumes towards an active lifestyle, modest balanced-healthy diet (as much whole foods as possible), and limited alcohol consumption (ok, less so in my early 20’s). 

At 67+ as I write this my overall ‘health’ can be classified as Elite. A resting heart rate below 40 (where it has been me entire adult like – years of soccer from a very early age no doubt helped), a body fat (DEXA scan – highly recommend you set a baseline) below 19% in the elite category for my age, and a VO2 Max that is off the age-group charts >46 (>50 when seriously training for peak performance). So yes, I am extremely confident I will complete the Ride Across America at a very good total time / average speed. 

What does all of this ‘fitness’ buy you and is it worth all the time it takes? Well for me the answers are as complex as the question. Let’s start with time. What else would I do? I don’t know because being outdoors, playing was so ingrained in my early childhood experience that I would have a hard time sitting still, being stuck indoors, or not somehow being active. So for me, the ‘time’ is all about doing something, anything that I enjoy rather than sitting idle for hours at a time. Heck, I don’t even write two or three paragraphs without getting up and moving around. 

The life-quality benefits of fitness, at least for me are extensive. I sleep great! It didn’t take a Garmin Venu 3 sports watch to prove It to me but the data doesn’t lie. I fall asleep quickly. Not only from the core exercise but for me one of the huge benefits of exercise is the time I spend thinking while riding, working through life issues, solving work problems, coming to peace with the things I am unable to change, and generally improving my overall mood and outlook on life. And for those of you of one faith or another – plenty of time for prayer, giving thanks as well. 

But the benefits extend far beyond sleep and physical fitness. Improved appetite (especially after a long ride), improved balance (critical as we age), overall strength (helps to do gym days and yes, I can open that jar for you), stamina, ability to fight off colds, endurance (have you noticed how airports are getting longer/larger), and mental fitness as well. Really helps to use one’s brain while exercising.

Put these and countless other internal body chemistry improvements together and you go a long way to keeping the Four Horsemen of Disease away. 

Genetics – another matter entirely. Yes, they certainly play a big part in my overall health and fitness but genetics alone wouldn’t have me or anyone so blessed in this shape without a lifetime of activity, healthy life choices, diet, and some very good luck along the way.

Closing thoughts – I am going to Ride Across America 2 Cure Cancer in 2026. I hope you can help by supporting that cause, once the City of Hope portal goes live. I also hope my training, updates, ride reports, and the RAAM2CC tracker encourage you in your efforts to enjoy an active lifestyle. May you also enjoy a high quality-of-life.