Tuesday, December 30, 2014

Cross Training with the Indoor Rower

For those wanting to keep fit without freezing or risking ice and calamity on the roads you may want to do some cross training on an indoor rower. 

 
Concept2 Indoor Rower is the company that manufactures the most used indoor rower in the world.  Most health clubs offer their members the use of the Concept2 indoor rower.  Many of us have a Concept2 indoor rower of our own. 

 
I've posted on my Training Blog how I'll keep from turning into a mass of jiggling jello over the cold months.  Indoor Rowing is one method. 

 
If you would like to join me in a `Virtual' (i.e., internet) rowing challenge during the month of January 2015 just log on to the Concept2 LogBook, register and join the team called Training.  It's free and it is a way we can keep fit, active and ready to put the rubber to the road come the warmer weather. 

 
Feel free to contact me at psychling@gmail.com if you have any questions. 

Tuesday, December 9, 2014

Doctors With A God Complex II: Why Rude Doctors Make Bad Doctors

 
29 January 2014                
 
MEDICAL DISRESPECT
 
Bullying doctors are not just unpleasant, they are dangerous. Can we change the culture of intimidation
 
He comes to the operating room late, greets no one, and berates the nurse for not setting up the stepstools the way he likes. He tells the resident she doesn’t know the anatomy and sighs when she adjusts her grip on a surgical tool. He slaps the hand of the medical student when she reaches for the retractor to pull back skin for a clearer view. The operating room is tense for hours. ‘I need a different clamp,’ he says at one point, ‘this one is too dull.’ ‘I’m on it,’ says the scrub nurse. ‘You’re not,’ he retorts, ‘or else it would already be in my hand.’  
All of us adorned in blue scrubs and surgical caps stand on edge, braced against the next wrathful outburst. ‘I want to see the tip of my blades,’ the resident explains, staring intently at the monitors where her laparoscopic instruments have not quite come into view. ‘Just cut,’ the lead surgeon barks at her. By the end of the operation, the intern’s hand shakes as he sutures the wounds closed, to the beat of the running condescending commentary on his halting speed and less-than-perfect stitches. 
One doesn’t have to work in a hospital long to experience or observe some form of disrespect. This is hardly a secret. The bullying culture of medicine has been widely written about and portrayed in popular media. In one study, published in 2012 and conducted over the course of 13 years at the David Geffen School of Medicine at the University of California, Los Angeles, more than 50 per cent of medical students across the US said they experienced some form of mistreatment. Behind closed doors, we share advice on whom to hang around and whom to avoid.
At the start of my third year of medical school, when we would finally enter the hospital wards, we had an orientation: ‘Wear a raincoat,’ the doctor standing at the podium advised. I could expect to get rained on.
For the most part, I’ve been pleasantly surprised. The majority of doctors, nurses, and other health care professionals I’ve worked with have been courteous and respectful: strong teachers and compassionate caregivers. I have met colleagues whom I would feel honoured to work alongside in the future and mentors whom I’d want to treat my own family should they become ill. I’ve been amazed by residents who work 24-hour shifts and somehow still have the energy to teach those who do not yet know as much as they do. I both admire them and am grateful for them. 
But there is a reason those orientation warnings exist. The surgeon who chides the nurse for her inability to be in two places at once? The nurse who snaps at the medical student for reading the patient’s chart the same moment she wants to write it in? They are a substantial, troubling minority, and they can set the mood for the rest.
Most of my friends in medicine have witnessed flagrant episodes of hospital bullying and have juicy tales to tell. But medical disrespect is usually far less dramatic, dished out in the form of ‘micro-aggressions’: exasperated sighs, a sarcastic tone, the dismissal of alternative ideas.  
It’s the subtle put-downs about a trainee’s competence that erode confidence; the public shaming for an incorrect answer on rounds; or the denial of simple privileges such as taking a chair or reading a chart. It’s the psychological effect of being called by your rank instead of your name, or having it made clear that your presence is a burden instead of a help. It’s being ignored. It’s other team members looking on when the disrespect occurs, afraid to challenge it and defend those lower on the totem pole. These are the acts that affect our state of mind in small but cumulative ways. This is the stuff that creates a culture
You learn to deal. This is how it is. That’s the system. It’s ingrained. You excuse bad behaviour with the platitude: ‘That’s just the way (s)he is.’ You appreciate from your elders that it could be much worse – at least they can’t throw scalpels at you anymore. You make allies and whisper in solidarity with those in the trenches alongside you. You train yourself, just as they advised you on your very first day, to wear a raincoat. You start to wear it, and it becomes thicker as your training progresses. You add boots and an umbrella.  
Then, as you get better and more confident, perhaps you become impatient with the inevitable lack of expertise in the new trainees. Maybe in a few years, you start to rain on others. 
We’ve known for years that entering the ranks of medicine means developing a thick skin to criticism and being made to feel small. For a long time there was a mystique that this culture held everyone to high standards, and it was the price we paid for the care we got. What is disturbing is the increasing recognition that bullies are not only bad people to be around – they’re bad doctors, too. 
Get admitted to any hospital, and you might notice that no longer is a single doctor on your case. Contrary to popular television scriptwriting, treating patients is rarely about the inspired intervention of one brilliant physician or surgeon. Rather, we work more like an ecosystem, with every organism in the hierarchy contributing to the whole.
In the old days, interns straight out of medical school would man the hospital wards, see very sick patients, and learn to become doctors by practising on them. They’d experiment, they’d figure out stuff, and they’d grow. And sometimes, when they were wrong, patients would pay the price. 
Today, we still recognise that newly minted doctors must be trained, but there are more checks and balances in place for patient safety. Interns still see very sick patients and propose plans of action, but those plans are run by more experienced doctors before being implemented. In teaching hospitals, we meet on team rounds daily, discuss updates on patients, and talk through goals for the day.  
Questions get run by senior residents, and senior residents run things they’re unsure of by attending physicians. Whenever there is uncertainty, the question works its way up the hierarchy. At the same time, decision-making reports back down, so that the newest of the doctors carry out the plans and learn by doing. 
So far, so good – this is a better system than it used to be. But it is also much more dependent on the communication and relationships among different members of the team. Now, enter the culture of disrespect. Suppose an attending physician makes withering critiques or unreasonable requests. A resident, hoping to avoid such abuse, slowly but surely starts to hold back. She holds back some questions for fear of burdening and, under the constant stress of being scolded, becomes immersed in details of efficiency. Whether she intends it or not, she gives off vibes of unavailability, spending hours hunched over a computer in the physician’s conference room cranking out progress notes and scheduling patient appointments.  
Meanwhile, a patient starts to take a turn for the worse, but it’s not completely clear-cut – his vitals are just a bit off, his belly seems distended, and he complains of abdominal pain but is also known to the team as someone who complains. The nurse hesitates to voice her concerns to the resident, who is swamped doing paperwork and updating discharge summaries exactly the way the attending prefers. The patient continues to go downhill, and by the time word gets out the patient is much sicker – and needs to be treated far more aggressively – than would otherwise have been the case. 
A substantial body of data attributes medical errors to interactions among hospital workers. Calls for improved patient safety gained traction from the late 1980s through the early ’90s, when Australian researchers reported a shocking find: the vast majority of medical errors, some 70‑80 per cent, are related to interactions within the health care team.  
In the early 2000s, a report by the Joint Commission that accredits health care organisations in the US studied adverse events over a 10‑year period and discovered that communication failure was the number-one cause for medication errors, delays in treatment, and surgeries at the wrong site. It was also the second leading cause of operative mishaps, postoperative events, and fatal falls. 
The link between harsh words and medical errors was reignited in 2012 when Lucian Leape, professor of health policy at the Harvard School of Pub­lic Health, published a two-part series in Academic Medicine. ‘A substantial barrier to progress in patient safety is a dysfunctional culture rooted in widespread disrespect,’ Leape and his co-authors asserted. ‘Disrespect is a threat to patient safety because it inhibits collegiality and co-operation essential to teamwork, cuts off communication, undermines morale, and inhibits compliance with and implementation of new practices.’ 
It’s not that jerky personalities are reserved for those at the top. There are nice people and mean people at every rank. But in a system dependent on the proper functioning of hierarchy, it works like this: when anger and intimidation flow down, information stops flowing up. The chain of communication becomes clogged.
In a system dependent on hierarchy, it works like this: when anger and intimidation flow down, information stops flowing up
This information block goes beyond doctor-doctor interactions. In a now-classic, 1986 study by William Knaus and colleagues at the ICU Research Unit in Washington DC, communication between nurses and physicians was the single factor most correlated with increased mortality in hospital intensive care. Meanwhile, newer research by Alan Rosenstein and Michelle O’Daniel at the healthcare alliance VHA West Coast in California has identified a pervasive trend in which nurses are reluctant to call physicians – even as a patient deteriorates. Some of the most popular reasons provided, according to their research? Intimidation. Fear of confrontation. Concerns about retaliation.
In another study by Rosenstein and O’Daniel, nurses and physicians self-reported behaving badly in near-equal numbers. Most felt this behaviour resulted in increased errors, lower quality of care, and lower patient satisfaction. Seventeen per cent could name a specific adverse event that occurred as a direct result of disrespectful behaviour. 
When someone is unpleasant or demeaning, something switches in the minds of those on the receiving end: they sacrifice honest communication to save face. I’ve seen it in action so many times that the pattern has become predictable. Preoccupied with fear of appearing incompetent, team members keep uncertainties under wraps. Other times the opposite occurs. Annoyed that they’re being denigrated and prideful themselves, others fight back – even when they’re unsure of the thing they’re fighting about. Once I saw two residents argue back and forth in front of the attending about a finding on a physical exam; the issue was unrelated to the patient’s illness, and the fight, a clash of egos, took mental energy and focus away from the patient’s needed care.
Many in medicine actively protect the culture of disrespect because they hold a fundamentally flawed idea: that harshness creates competence
Contrast that with cultures steeped in mutual respect. I’ve been on some truly outstanding medical teams that worked in opposite ways. Though everyone knew their place in the hierarchy, it also felt more egalitarian. Patients came before pride. The senior staff told others how to reach them and opened the lines of communication. Nurses attended morning rounds with the doctors; their input was valued and they were kept in the loop at every step.  
One night, we were on call with a ‘watcher’ – that is, a patient who could take a turn for the worse quickly. The resident made clear her door was open – literally and metaphorically. The nurses came by often and clarified orders. When the patient began to look even slightly ill, the nurse immediately got the doctor. They examined the patient together as the doctor explained what to do next and why. Questions were encouraged. Communication was crystal-clear. And the patient did well. 
Yet despite such outcomes, many in medicine actively protect the culture of disrespect because they hold a fundamentally flawed idea: that harshness creates competence. That fear is good for doctors-in-training and, by extension, good for patients. That public shaming holds us to higher standards. Efforts to change the current climate are shot down as medicine going ‘soft’. A medical school friend told me about a chief resident who publicly yelled at a new intern for suggesting a surgical problem could be treated with drugs. The resident then justified his tirade with: ‘Yeah, yeah, I know I was harsh. But she’s gotta learn.’ 
Arguments such as these run counter to all the data we have on patient outcomes. Brutality doesn’t make better doctors; it just makes crankier doctors. And shame doesn’t foster improvement; it fosters more mistakes and more near-misses. We know now that clinicians working in a culture of blame and punishment report their errors less often, pointing to fear of repercussion. Meanwhile, when blame is abolished, reporting of all types of errors increases. 
We can no longer deny the facts. Bad cultures lead to bad outcomes. Jerks do not make good medicine. They foster a backwards atmosphere that degrades trust, tarnishes open communication, and promotes cover-ups. 
Creating a culture of respect is not just about feeling good, for its own sake. It’s better for patient care. 
Pointing out dysfunction is easier than solving it. The million-dollar question is: does it have to be like this? And if not, how can it be improved? 
Some medical programs are already taking steps to tackle disruptive interactions. A leader here, the David Geffen School of Medicine at UCLA, began to address the problem as early as 1995; they created workshops and training sessions, established a Gender and Power Abuse committee, and developed mechanisms to accept confidential reports of mistreatment. More recently, Massachusetts General Hospital in Boston developed a model for team restoration following disruptive interactions.
Programs to spot and eliminate disrespect work well with one-time instances of explosive behaviour. But from my experience, the worst offenders are serial offenders. That some have made it to the top of the food chain suggests there was no sufficient deterrent for behaving that way. That must change. Medical trainees are already evaluated on many qualities these days. The powers-that-be can prioritize respectful behavior on that list. If we evaluate and ultimately promote trainees on honest communication and keeping their egos in check, we’ll cultivate good behaviour from the start.
We can’t ignore a system that takes loads of formerly ‘nice’ people and churns out jaded, bitter, and gruff ones.
At the same time, change should emerge from within the hospital itself. Instead of looking away sheepishly when our colleagues are mistreated and apologising for bad behaviour with tired mantras, we should push back. Bullies have ripple effects. Medical students mimic the behaviour of residents who mimic the behaviour of attendings until a problem with attitude can extend from a few people to an entrenched culture. Instead of riding that wave, we could shun bad behaviour. This is easier said than done. But cultures change because people within commit to changing them; it won't come by decrees. A culture that shames bullying makes the bully look like the bad guy, rather than making the recipient look weak.
In a similar vein, we should put an end to the premium that the medical establishment places on saving face. This is a hazard. It feeds the egotistical environment that can lead to ignoring input and failing to ask for help. It creates doctors who value looking like they know what they’re doing at all times more than actually doing what is best.
Finally, we should be getting to the root of the behaviour. Why do people behave badly?  
Some are just jerks. Some imitate jerks. But we also can’t ignore a system that takes loads of formerly ‘nice’ people and churns out jaded, bitter, and gruff ones. We have to call attention to the external factors that can contribute. The lack of sleep. The poor hours. The system that overbooks and overworks. Environments such as these persist in part because of our unique vantage point in taking care of others at some of the worst points in their lives. How can I say ‘I’m tired’ or ‘I’m hungry’ or ‘He hurt my feelings’ in the face of such profound human suffering? Yet it’s hardly absurd to ask for better working conditions.  
When working in a system that treats us all humanely, we’re more likely to be humane to each other, and to our patients

Monday, December 8, 2014

Smaller Front Wheels Improve Aerodynamics (i.e., make the bike `faster')

Tim Brummer, a much accomplished engineer and owner of Lightning Cycle Dynamics, the fasted production bikes on the planet, discusses the misperception that taller  wheeled recumbent bicycles make a for a faster machine. He even shows that smaller sized wheels can make for an increase in speed……
 
 

Wednesday, November 26, 2014

Keeping Busy On This Cosmic Spitball.

Even though it's `Arizona,' here, it still gets very cold and windy at 6,000 feet in the winter.  Riding through a snowy, cold winter sucks.  Indoor cycling more than sucks ... it creates a pervasive and depressing VACUUM of sucking. 

As disciplined and creative as I have been over the many years of cycling I have finally acceded to the wisdom of my numerous alternate personalities:

`Bad Dan' self:

"Daammmmmn, Dan!  It's gonna be all show and no go for 2 or 3 hours just to get in a good 35 mile, 3,400 ft of climbing ride today.  You're carrying three seasons of clothing, you'll be sweating, stopping, shedding wool, hitting a wall of cold mountain wind, stopping, putting that wool and a windbreak on again, dodging patches of black ice.  And half of the damned ride you'll be coasting downhill, wet, paralyzed by the wind chill. Dumb shit!" 

`Lazy Ass Dan' self:

"Right, you stupid moron!  You're going to go into that claustrophobic shed and ride the indoor trainer for an hour or two, juice yourself up with earphoniac drumbreaking music-qua-noise, delusional hallucinations, self-abnegating ruminations, and simplistic and shameful rationalizations as to the actual benefit of this insane torture. Dumb shit!" 

---

So, after almost 70 years of doing the same thing over and over again (... don't say it) I'm deep into a major training transition that may actually result in ... dare I say it? ... pleasure and satisfaction

This is a blog about Training.  Not bicycling.  Not self-abuse.  Not proof of masochistic cajones.  Training.  With the remaining hours, days or weeks I have on this spitball of cosmic insignificance I think I'll opt for door # 3,362,950,102.
  • Running. 
  • Rowing: Concept2 Indoor Rower (ergometer). 
  • Bicycling (outside).  Only on a truly too tempting good day.

Running.  I started running when in the penitentiary (Remember: The first duty of every prisoner is to ... ESCAPE).

There were two `yards.'  The `big' yard where the stogie chomping and peglegged Mafioso (Mickey Cohen, etc) and wiseguys walked their laps.  And the `little' yard that nobody went into because it had nothing in it (no barbells, no baseball diamonds, no place to sit).  Just short grass and two huge fences with concertina barbed wire, punctuated by guard towers with armed and dangerous white Ozark farmboys and their essential drooping bellies. 

In the summer I'd just plod around and around for a few hours to burn off my wasting youth.  In the winter, when it snowed, I'd stomp out huge peace symbols in the snow in front of the guards just to show them that ... well, just to piss them off. 

When I got out of the `joint' I continued running.  It is a cheap sport.  Portable.  Cutoff jeans and a sweatband.  U.S. Keds.  And `I'm off.' 

I ran everywhere, all the time.  I ran so far and so long I'd sometimes get so lonely that I'd talk to myself to keep company.  I'd interview myself for ABC Sports. "So, Dan.  How did you get into the sport?" "Waaaall, I started runnin' in the penitentiary and ..." 

I'd pass other runners and they'd slow down to look at that sort'a crazy skinny guy who was talking to himself.  I'd even spook horses on the Chicago lakefront when they had horse trails.  I'd run 12 miles to work and 12 miles home.  I think I finished 8 or 9 marathons. 

But, then, in my forties things went south and I started to work 12 - 16 hour days.  After that I'd start and stop running, gained some weight, get an injury that'd keep me from running for 3 weeks.  And then the run-injure-stop cycle just put me out of action and on the bike. 

Now, I'm running again.  I weigh 50 lbs less than I did 3 years ago.  I'm only `pitty-patty' running at this stage.  Fifteen to 20 minutes.  Going very easy at the outset.  No pain.  But I do experience a mix of feelings. 

The first `complaint' that my body registered came from my left shin.  Very slight and it went away after I eased up on the pace and paid more careful attention to my foot plant.  Then I experienced an almost unbelievable sense of return to old form; like I was back in my 30's and my stride and landing were easy and `right there.'  Dangerously tempting to break out into a full-bore run.  NOT!!  As the time running increased I would feel my legs getting tight and heavy.  Experience has a way of improving even a dumb brute's judgment, so I stop before I feel any pain or strain. 

And that's where I am at the moment with running.  Pitty-patty, brief and within myself.  I will be disciplined about maintaining a very minimalist running plan.  Six months of not much more than 15 to 30 minutes of running.  Can I do more?  Sure.  Will I be able to avoid injury if I do more?  No. 

But I am having head trips about doing marathons again.  I'm even dreaming of it.

Same for the indoor rower.

Rowing.  I have always had absolutely no upper body strength.  A big burly, hairy chest.  But picking my nose has always left me winded and gasping. 

A few weeks ago I was moving the bike and pulled a back muscle that I later learned is the trapezius.  The damned bike is made of carbon fiber, f'crisake!  I was walking around like I had a crowbar up my keester for a week. 

Twelve years ago I bought the Model C Concept2 indoor rower.  I used it quite a bit but only as a barely plausible pretext for not going outside to ride the damned bike. 

Shame put me on the C2.  Guilt got me off the C2 and back into macho-masochismo biking in the snow and subzero temps.  (Sometime later I'll describe how I once rode in temps that were so cold I froze my `pawls' off.  That's not just a pun,)

So a bit over a week ago I decided -- made an actual conscious, deliberate decision -- that I was not going to put myself through the anguish and shame and guilt and pain and suffering this winter over the damned bike.  I decided to get serious-grave about the indoor rower. 

You know, plan it out, a steady, consistent training program that would improve my upper body strength, my cardiovascular function, my pulmonary respiratory function, anaerobic capacity, stamina and endurance.  Yeah.  All 'a them things. 

For some reason I don't feel the mind-dissolving boredom on the indoor rower that I experience on the indoor bike.  I think its because I'm using both my upper and lower body.  But I'm not sure.  Time passes much faster.  I actually enjoy it. 

Seven hour sessions by March.  Competitive indoor rowing, f'sure.

Saturday, November 22, 2014

Climbing Impossible Courses on the Recumbent

D2D (Death 2 Dan)

Start / End at my front door. 26.9 miles. 3,235 ft of climbing. Avg ft climbed per mile 120.5.  Many sections > 20%.

http://ridewithgps.com/routes/6519567

I've completed all sections of this course in little dribs and drabs.  But I've never put them all together as a single training course. 

I'll probably build up to it for the early Spring.  A good incentive to drop more weight, down another 15 lbs to 160. 

Sunday, November 2, 2014

Why Is That?

I've been accumulating questions about cycling with the intent of a few posts with possible answers and responses.  But I've not gotten around to actually writing anything in the way of answers or responses. 
 
So I'm just listing a few of the questions: 
 
  • Is cycling mostly a mental thing?
  • On long rides my emotions and mood sometimes changes a lot.  Why is that?
  • I ride alone a lot.  Am I an introvert?
  • I rarely ride by myself.  I try to ride with others as often as possible.  Am I an extrovert?
  • Are `ultra' cyclists different from other kinds of cyclists?  If so, how?
  • In the `off season' I'm more edgy, my mood is different.  Why is that?
  • If I had to stop cycling would my mood change?
  • How can I keep from going bonkers during the cold and snowy seasons?
  • I'm an average cyclists but I buy bikes and gear worthy of a pro.  Why is that? 
  • My work, family and social life suffer because I spend so much time cycling.  Why is that?
  • I prefer to ride alone.  Does that make me an introvert?  Is that a good / bad thing?
  • When I cycle with others I find that I try to go faster and harder, even if it offends other cyclists. 
  • I'm a `binge bicyclist.'  Why is that?
  • If I'm an introvert should I make myself ride with others more?
  • I `dump' all my frustrations, tension, anxiety into bicycling.  Is that good?
  • I often find myself suffering from `overtraining.'  Why is that?
  • What are the symptoms of `overtraining?'
  • I set goals that I don't fulfill and find myself losing motivation.  Why is that?
  • I can't stand it when I don't meet my performance expectations.  It bums me out.  How can I handle this better?
  • I actually worry that I'll `explode' if I didn't have cycling.  What's going on there?  
  • Why do I cycle?  Especially if it tires me out, interferes with other things.  
Feel free to offer your own answers or responses.

Saturday, October 25, 2014

Doctors With A God Complex II

(Oct 2014)

I wrote the blog post about the doctor with a god complex in May of 2012.  Since that time I've met many physicians who more than favorably balance the equation.  That is, they are humble, conscientious and place a premium on listening.  I'll lead with a recent New York Times interview with one of them:   Dr. Laurie Glimcher

------------------------------------------------------------------------------------------------------

(May 2012)

New to this area I sought out a doc just to have one on hand in the event I needed one. This guy came well recommended by some acquaintances. I met with his Nurse Practitioner a few weeks ago Monday. She takes my history (did a decent good job) and set me up to see the doc himself that Friday.

You know the drill. They get you undressed and cloaked in a butt exposed `gown.' This of course, has nothing to do with setting the scene so that the doc is top dog and the patient is a vulnerable sot. -;

The guy comes in, doesn't even look at me. Sits at a little table and opens his laptop. Starts barking numbers and concludes: "We're gonna put you on a diet. Your BMI is too high." I tell him I lost 20 lbs in the last six months, ride 200 miles and climb 18,000 feet on a bike every week, that muscle is heavier than fat (Beyond BMI), that the BMI is a 19th century metric, that I no longer eat meat, and refer him to the BodPod results I submitted when I met with the NP.

He ignores that and keeps looking at his laptop. Then he says that the prostate exam and full urological workup I had just last May (biopsy that showed NO evidence of enlargement or cancer) was worthless and that nothing is as good as ... and then he just sticks his index finger in the air and waves it.

I didn't respond because this was so stump stupid on his part that I was (believe it) speechless.

I tilted my head, smiled, got my Irish up and said "... and then what? A biopsy and blood work that I just had 6 months ago?!"

He then slammed down his laptop and said: "I'm not accepting you as a patient. I'm not going to argue with you."

I was, again, taken aback and surprised at the crude arrogance. Then he tells me to get dressed and a nurse will tell me what to do next.

I left a few minutes later and pondered deeply as to what this meant. Finally, I found another doc. A few days later I sent this idiot the following letter:

---

Dr. X:

I understand your prerogative to decline accepting patients.

I am in agreement with you that it is better that you recognized what would certainly have been apparent at a later time. Being most generous in my description there is an incompatibility between us.

Candidly, I was surprised and am mildly distressed at your behavior.

Having been the Clinical Director of a psychiatric hospital for abused and neglected children and adolescents I have many, many times been reminded of the importance of listening to my patients and staff.

It is my conclusion that you emphatically failed your profession in this regard.
---

So, my advice to all of us: don't be intimidated by physicians who are so arrogant that they suffer from a God complex.

From a psychological perspective such people lack confidence in their ability to maintain a interactive and candid relationship with the client / patient.

More, several recent `gold standard' research reports conclude that arrogant and self-absorbed physicians have a much higher `fail' rate and more malpractice allegations than others.

Word to the wise.

Tuesday, October 7, 2014

Characteristics of Emotional Maturity

An admired acquaintance recently experienced a complicated and painful cycling accident.  He is an avid and accomplished cyclist in his 50s.  The effect of such injuries requires that he (we) call upon our experiences and capacity for managing (sloppily, we all admit) stress, `dead' time, handling boredom, too much self-reflection, overthinking every damned thing. 

So here is something I have read and re-read to remind me (and hopefully others) of what it means to be a grown-up.

--------

Maturity: noun. 1. a being full-grown or ripe, 2. a being fully developed, complete, or ready, 3. a becoming due (Webster's New World Dictionary).

1. The ability to experience and understand our own deepest feelings and needs, and to be able to act on and express these feelings and needs in appropriate and constructive ways. This is opposite from "acting-out" our needs in unconscious, destructive patterns of behavior. This aspect of maturity includes the ability to experience and tolerate especially intense feelings - which inevitably occur in life - and to be able to appropriately express these feelings, or contain them until an appropriate and responsible means for expressing them is available.

2. The ability to act on and react to life circumstances with intelligence, sound judgment and wisdom. This aspect of maturity is opposite the tendency to act impulsively, without taking the opportunity to think through our actions or consider their consequences. (Wisdom: having the quality of good judgment, learning and erudition, soundness.)

3. The ability to recognize, empathize with, and respect the feelings and needs of others. This is opposite from a selfish and chronic preoccupation with our own needs, with no awareness of, or sensitivity to, the needs of others.

4. The ability to delay the immediate satisfaction of our own needs, so that we may attend to other more pressing needs or actions. This is opposite from a condition in which our immediate needs always take precedence over all other needs.

5. The ability to love - to allow another's needs, feelings, security, and survival to be absolutely paramount - just as if these were our own.

6. The ability to adapt flexibly and creatively to life's changing circumstances and conditions. This is distinct from the tendency to respond to life's challenges in rigid, outmoded behavior patterns that are no longer particularly effective or appropriate.

7. The ability to channel our energy, both positive and negative, into constructive contributions to ourselves, to others, and to our communities.

8. The willingness and ability to be responsible and accountable for our own circumstances and actions in life, and the ability to differentiate our responsibilities from those of others. This is distinct from blaming others and seeing ourselves primarily as the victim of other's behavior, or from maintaining a sense that we are somehow responsible for the happiness and well-being of all those around us. Responsibility arises from a stance of strength and competence; it does not include pronouncements of blame, shame, guilt, or moral inferiority/superiority, as all these are judgments added to the basic condition of responsibility.

9. The ability to relate comfortably and freely with others, to like and be liked by others, and to maintain healthy and mutually satisfying relationships.

10. The ability to choose and develop relationships that are healthy and nurturing, and to end or limit relationships that are destructive or unhealthy.

©Maryland Institute, 1998

Wednesday, October 1, 2014

Training and Weight Loss

I'll start with the weight loss first.

I think it is a mistake to think that more exercise alone will result in enduring weight loss.  Fat burns best at an aerobic level of effort.  The number of calories burned during aerobic effort is usually put at 300 per hour.  If I train for 6 hours I've burned 1,800 calories.  If I ingest nutrient in the way of food and fluid in order to sustain myself in training ... it is a wash.  I ate what I spent.  Which is smart training. 

Weight loss means that we have weight to lose.  If we are skin and bones to begin with we run the risk of losing muscle mass if we try to lose weight.  Most of us are not skin and bones.  I certainly am not. 

Typically, if we are overweight (everybody decides for themselves what that means), the first several pounds can come off quite easily and quickly by eliminating the obvious culprits in our diet: alcohol, bread, pasta, etc.  Thereafter, i.e., after the initial success, it gets `harder.' 

In my case (190-195) the first 20 pounds came off with little problem.  Two pounds per week was my goal. 

When I hit the 175 pound mark I found myself feeling without energy (physical, intellectual, emotional) for a few days at a time.  That is what I called a `plateau.'  Meaning, my regular habit had been to `graze' during the day; but I ended that when I started the weight loss program. 

I found that I had been too restrictive and unbalanced in my eating behavior for the first 20 pounds.   I didn't have a) the available fat stores that had earlier sustained me during the day; b) I was not eating enough carbohydrates to support my energy needs.  So I had to reflect and reconsider what and how often I ate.

My current healthy body weight goal is quite challenging: 160 pounds, i.e., an actual weight loss of 15 pounds (+/- 3 lbs). 

So I have three concrete tasks ahead. 

The first task is to not regain the weight I lost.  In the excitement and sense of accomplishment I feel at reaching my 175 pound weight goal I experience the impulse to `let up' and have that forbidden food (the glass of wine, the bread, the pasta with cheese). 

The second task is to not be too `severe' with myself.  That is, if I am so preoccupied with eating less that I can't STOP thinking about it I'll get resentful and angry.  We all reach that point where we say something like "Screw this.  I've had a hard day / going through a tough time / I'm a grown adult, not a lab rat." 

So, in order to not be severe with ourselves:
  • We need to accept that we are establishing a new `norm' for our eating;
  • We should not weigh ourselves every day;
  • We should select foods and set of eating habits that we can live with;
  • We should not feel pressured to eat or drink differently when in social situations;
  • When we predictably slip up we shouldn't disparage or be self-demeaning;
  • When I eat the last piece of pizza (or whatever) on the table I don't rush to put on the hairshirt. 
The third task is to allow ourselves to experiment to find what works for us.  I am not a zealot of a particular `diet.'  I'm not a vegan, a vegetarian, a paleo, etc.  I don't have a set of hard and fast rules.  The `third' task is to be me ... just less so :)

Currently my food and eating regimen is as follows:

I typically don't eat breakfast.  Never have.  I like a cup of black coffee in the morning.  But if I expect to be up and active (not training) in the morning I'll have a can of Ensure with a scoop of whey protein even if I'm not hungry.  Because I know that a) I'll need energy later, b) I may feel hungry later. 

I like sardines.  Me and that other guy on the planet are the only ones who like sardines.  So when early afternoon arrives I'll have one or two tins of sardines.  Maybe some ketchup to moisten it up. 

For dinner I eat a salad.  The term `salad' is elastic in our culture.  I used to pile all sorts of stuff in the salad making it into a 1200 calorie absurdity: raisins, Feta cheese, lots of different kinds of nuts, etc.  I've slowly fessed-up to this game.  Now I eat more leafy stuff, carrots, vegetables.  No raisins.  A few nuts.  No-cal salad dressing. 

I may, even, have a glass of wine.  The jury is still out on that.  If what I'm doing is not working I'll experiment. 

If and when I wake up at night I don't graze.  I'll get a `taste' of lemonade or something. 

Finally, many people know more about weight and training than I do.  I am solicitous of their thoughts and experience without being `defensive.' 

Training:

I don't do `ultra' training anymore.  I have learned that putting in all of that time (many hours almost every day of the week) on the bike only left me flat and without motivation to do other important things in my life: be a husband, a neighbor, have the energy to read without falling asleep, etc.  I also found that doing ultra training had me alone for long hours: I was getting lonely, if not actually squirrely.  I didn't cultivate my friendships.  I became distant from intellectual interests and activities.  I had two speeds: Full On and Full Off. 

These days I train for shorter distances, faster.  I live in the mountains and there is a `penalty' for being heavy, chubby, etc.  You climb more slowly and it impacts your overall speed. 

So, spending less time on the bike but putting out more intense effort works for me.  I can participate and even enjoy those other things.  I have more time for people.  I am getting more (and more satisfyingly) active in my work, my profession. 

When I train I make sure that I have had something in the way of `fuel' before I take off.  For me that means liquid nutrition.  One scoop of maltodextrin mixed with one scoop of whey protein.  Drink it down.  And I carry one 12 oz bottle of water and/or a bottle of the liquid nutrition I had as a pre-ride drink.  Depending on the weather (hot) I may bring more water.  I take electrolyte pills. 

After my workout I have another `hit' of maltodextrin and whey protein. 

--

The goal is to comfortably get to a lower weight in a reasonable time.  The parallel goal is to do so in a manner that is congruent with a healthy and non-severe lifestyle.

The other important goals are:
  • to be fast on the bike (competitive, set records, exceed my expectations);
  • to do my work and my job really well;
  • to cultivate a better relationship with my family members;
  • to have a social life.


Monday, September 22, 2014

SKULL VALLEY LOOP CHALLENGE 2014: Results and Analysis

The three (3) mile `parade escort' by city motorcycles probably took about 3 minutes off everybody's time so comparison of this year's results to previous year's results is probably `off' by that much.
  • Though I stashed two bottles of water and electrolyte fluid along the way last night I didn't stop for them.  I don't think that impacted my performance but at the very end I did begin to feel my `dehydration' muscle begin to cramp up;
  • I also forgot to eat a solid breakfast which certainly had a consequence.  That was just stupid forgetfulness.
  • On the way down from the last big hill, with two miles to go to the finish, I got stuck behind three cars doing the speed limit (25).  I think I gave up a minute or two there, as well. 
  • I started my Garmin a minute early so I didn't have to diddle with that at the same time I was clipping in and trying to stay in the lead pack.
All things being equal, I probably did between 2:57:00 to 2:59:00.  About 9 minutes short of my best time (PB).
Looking at the stats comparing this year and my PB year ('12):
  • my HR averaged higher: 146 bpm v 140.3 bpm; 
  • I spent more time in the HR Zone 4 (150 - 159 bpm): 55 min v. 22 min;
  • I climbed a 9.6 mile section of road about 6 minutes slower: 52:59 v 47:11; 
  • my average speed was slower: 17.5 mph v. 18.6 mph.  
A number of veteran racers/riders reported that they were slower this year v. previous years, and that they were surprised and bummed. 

I have a few hypotheses:
  • the parade escort took about 3 minutes off our time;
  • descending Iron Springs (12.2 miles) there was a variable (SW / SE) head and crosswind of probably 10 - 12 mph;
  • heading east from Kirkland to KJ (4 miles) there was a steady East headwind in the 10+ range;
  • climbing the 9.6 mile section from KJ to MP 298 a gusty East wind slowed us down.
I think that the only way for me to emphatically (despite the weather conditions of the day) beat my '12 results will be to drop more weight (from 175 to 160 lbs) and train harder. (Duhhh!).

2012

2014

Sunday, September 21, 2014

An Odd But Familiar Source of `Release'

A friend described an upcoming cycling event as an `A' event.  It had been a while since I had ranked cycling activities in terms of priority and relative importance but his description seemed to fit.  At least, and especially, given the emotional energy I had been experiencing as the event date had approached. 

An `A' event is one where you focus your time, energy and other resources.  And expectations.  Doing well fades into the distance as your determination to demand all-out performance results sucks all the air out of the rest of your life.  And that is where I am at the present.  A sort of narrow minded focus. 

I'm not good company.  Haven't been for several days.  Perhaps weeks.  Edgy.  A coiled intensity that makes me feel selfish.  If not actually a little crazy. 

I'm suspicious and critical of such an intensity over a `sport.'  From serious to `grave.'  The kind of trap I've seen many people fall into that has only a small relevance to reality.  And it is a very dangerous thing.  It leads us to behave, relate and take risks that are out of proportion to any benefit to be gained. 

`The definition of a fanatic is that of a person who redoubles their effort after they lose all sight of the objective.' 

So, in less than two hours I'll be sitting on a bicycle with the conscious intent of going batshit crazy for a few hours. 

Why? 

It strikes me as not much different from the mania and desperation you see in religious/political/military/sports people.  All the normal, round and textured edges in a complex and nuanced life are hacked off leaving the semblance of a bloody stump.  And that bloody stump is propelled forward knowing that it is damaged and has the likelihood of doing actual damage. 

Well.  I had better suit up and get ready for this well considered, deliberate destruction.  I don't understand it.  I disapprove of it.  I'm blind to reservations about it.  And I intend to exercise conscious violence to rationality for the next several hours.

Monday, September 15, 2014

Weight: Training With It and Competing Without It

All things being equal, I train with four and a half pounds of fluid, six pounds of tools, tubes, etc, and about three to four pounds of body weight I won't have when I compete. 

My best time up a 9.6 mile section of hill climb is 47:12.  That was done two years ago without weight.  (But I think I weighed about 5 lbs more then than I do now). 

Today I did that same 9.6 mile segment at 53:52.   I did it with weight and without any competitors. 

Next Sunday I'll compete again.  My descending times are better than two years ago. 

Cycling is one of the most understandable complex things I've ever done.

Saturday, September 13, 2014

So ... Another Wonderful Day in the Neighborhood

Not the kind of training ride I'd recommend.  But ... y'gotta look at the bright side.
 
Got a 2 hour late start at 9:30AM due to world responsibilities.  
 
Training `with weight.'  Three bottles and a pack full of worse case gear.
 
Then stopped off at the chicken coop to let the girls out.
 
Rode the back way, down Montezuma and on to Iron Springs.  Had an `errand' at a place I had to run.  They didn't mind the bike, cath, da-glo bike wear.
 
 
Took off up Iron Springs and kept it at a challenging pace.  Sliding down to Skull Valley into a whippy headwind.  Kept the speed down.
 
A `no stop' training ride.  Except for the elephant near Kirkland.
 
I'm halfway up to Wilhoit and I needed to redo the sunblock.  Starting back up I tried and tried and tried to clip into the Speedplays. Only to discover that the left pedal ... wasn't there.  The `round' section of the pedal was completely absent, leaving only the 1.5 inch metal post that screws into the crank.  Can't clip in if there is nothing there! 
 
Seems that when you adjust the pedal it compromises it's ability to handle the `pull' part of the push pull complete circle pedaling process.
 
Resolved to carry on to the end of the route anyway.  Got to MP 298 and felt the rear wheel `spongy.' A flat tire.  As I'm slowly descending the hill, assessing the spongy tire, a `desperado-bandit-outlaw-renegade' hygiene-challenged motorcycle `2-by' (his fat ass rolling over both sides of the saddle) screams by, purposely hitting the noise in annoyance of me. 
 
I flip him the bird knowing this is sort'a like a death wish.  For one of us.  Never know when linoleum needs cuttin'.
 
Rolling down the hill I reached for the Hammer Gel squeeze bottle to get some necessary nutrient only to discover that ... it had somehow slipped out of my jersey some place `back there.'
 
I shortly found a shady place to switch to a new tube.  Tire fixed I'm back on the bike, climbing uphill. 
 
It was getting mighty warm and I was feeling the fact that the additional time on the bike made me short of fluids.  I knew I had `stashed' two bottles of water up about a mile ahead.
 
Got to the water stash ... not there.  Somebody somehow located the bottles and they were gone. 
 
Pushing on a thin rod for a pedal makes the foot scream with pain.
 
At least four vehicles went by with the driver waving `Hi Dan.'  Too fast for me to identify.  But there is some notoriety in being the only recumbent guy.
 
Finally got home.  A 5+ hours training ride with 60 miles and close to 5,000 feet of climbing.
 
The bright side?  I kept calm and considered it just another wonderful day in the neighborhood.  It could have been worse.  The pedal could have disassembled as I was descending Iron Springs at 50 mph, crankin' it. 
 
 

 


Friday, September 12, 2014

Doing Garbage Duty on A Section of Training Road

I did `garbage duty’ on the Spars (MP 299 to MP 300) today.  The last time I did that section was about 6 weeks ago.

Two full Hefty bags of beer cans and bottles, wine/whiskey/vodka bottles, big gulp cups and lids, candy wrappers, dental floss items (?), 5 Hour Energy containers, Rx med bottles, wheel hubcaps. 

  • To the guy who drinks dozens of cans of Keystone Light beer: THAT is a sissy beer.
  • To the folks who slosh down dozens of `Big Gulp’ drinks: THIS is for you.
  • To the guy who drinks Popov Blended Vodka: Careful with that stuff.  If you lose that last I.Q. digit you’ll have nothing left.  Which, in your case, may not be a fate worse than death.
  • To the folks drinking whiskey and wine: my only solace is that you won’t be around to collect your Darwin award. 
  • To the pyromaniac who left a 32 oz plastic bottle of Kingsford Charcoal Lighter Fluid on a guardrail post: WTF?!!
  • To the person who stashed an empty prescription drug bottle for Oxycodone in the sleeve of a guardrail near a steep cliff drop-off: nobody will think to look for your there. 
  • To the guy in the sports car who took one of the switchbacks too fast and lost his hubcap: I have it and I’ll make you a good deal to get it back.
  • Dental floss?

Tuesday, September 9, 2014

Help. Precisely what muscles (leg, back, etc) are engaged on a recumbent?

I'm almost always distracted when on a longish ride, training or otherwise, by this question.

The three primary pedaling actions seem to include:

1. pushing
2. pulling
3. ankle pedaling

And then there is `bridging.'

My specific question applies to a high racer, front wheel drive recumbent.  For example the Bacchetta CA2 and Ti Aero. 

I would really appreciate a reference and/or explanation.

Friday, September 5, 2014

Training As the `End' Itself.

This blog has been up and running since 2009.  By and large it has remained true to the experience of `training' on the bike.  As my cycling evolves so does the `notion' and process of training. 

The biggest change in my cycling over these past five years has been the switch from `ultra' and long distance work to shorter and faster work.  I made that change this year.  After I completed the Joshua Tree Double Century last March the `point' of long distance cycling evaporated.  I was bored and I spent too much time alone training and doing long distance events. 

I want more `results' from my cycling and I want more time to do other `work' in my life.  I've referred in earlier blog entries to the actual ways in which my training for shorter and faster cycling has changed so I won't go into it here. 

So how is it going now that I have more time?  Frustrating.  Somewhat anxiety producing.  And I think that THAT is the way it is supposed to happen. 

`Work' and `job' are not the same thing.  Work is inherently meaningful and worthy.  A job is something that generates money to pay for stuff.  Sometimes we have both in the same thing at the same time.  And when that happens we're fortunate and we feel productively and creatively engaged. 

Cycling has become more of a `work' thing over the past few years.  It has been invigorating.  I've learned and am learning many things along many dimensions.  But it isn't enough.

I now have more time.  And it would be easy to just spend my time doing what happens to appear in front of me.  Actually, no it wouldn't.  I've never been that way.  I've thrashed around ... and thrashed and thrashed some more ... testing things out to see if they engage me in a meaningful way. 

So what I'm doing now is necessary `thrashing.'  As I said earlier, it is frustrating and anxiety producing.  But when I look at this experience from the perspective of a psychologist (me), with some objectivity and remove, it is a good process. 

Training teaches me stuff.  Without it I wouldn't really know `meaningful' if it came up and bit me in the hind end.