One ... More ... Time: Weight Loss

Short post. 

A week after Thanksgiving (2018) and it is time to set goals for rational weight loss.  Thirty pounds by June 2019.  No goal is worthy if it is too easy.  Neither is it smart to set foolish goals.  Knowing the difference usually comes at the deadline date.  

The last year has seen me off the bike for months and months at a time.  Natural aging may also have reduced set metabolism.  Consumption of comfort food ... well, that is a given.

I'm not really paying much attention to the weight scale.  I'll know when I look and feel thinner.  But I am paying attention to what I am NOT eating.  For me, that is the key element.  My diet is healthy ... it's just that I eat too much.  

Punishing myself with radically restricted eating ... won't work.  The rubber band effect.

Smaller portions.  

Cucumber instead of bread.

Sardines in water instead of crackers. 

Seltzer water with a twist of lemon or lime.  

No alcohol.  

Don't buy it if I shouldn't eat it.  (`Stimulus reduction.')

THE BIKE IS A USEFUL DISTRACTION

My consciousness remains intact and is sharper and wiser than when I was much younger.  My `mind'  is another way of referring to my consciousness.  

My mind / consciousness is not my body.  It is along for the ride but it is fundamentally distinct and separate from the body in which it resides/housed/trapped.  Writers have for centuries pondered the mind body phenomenon.  I'm mildly interested in their musings and exceptionally incapable of maintaining interest in their musings.  My body's eyes roll.  Or it falls into sleep.    

My body is in it's eighth decade, i.e., it is almost 73.  For the most part the body is healthy and well-functioning.  My mind could have neglected the needs of the body by overworking, feeding it poor or toxic ingredients.  Though I could have actively abused and neglected the body I've not done so.  I use it to support the mind, especially to escape boredom.  

Many in my age cohort admit no fear of death but a real fear of the physical pain of the process of dying.  Long awareness of a pain of cancer (poisons, cutting, burning). Although many elect to not locate the mind in a a part of the body there is agreement that when the brain stops also stops the mind.  

I am not religious.  Nor spiritual.  The issue is not important enough for me to claim to be an atheist, an agnostic or a visiting alien.  I live.  I die.  Over.  

I don't like consciousness.  Too much work.  I have no awareness of that which preceded my birth and I prefer no awareness when the body dies.  

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I refer to the past calendar year as the `year of replacement parts.'  Dental implants.  Intraocular lenses (no more glasses).  Surgical replacement of the right knee comprised of bone and tissue with a prosthetic made of metal and plastic.  The body has regained significant functionality permitting greater unimpeded use.  

The body has experienced pain in the process of identifying worn out parts and it has required time to heal and recuperate.  My mind/consciousness suffered during the time the body did it's thing.  Boredom, a sense of frustration that I couldn't use the body to express things or to exhaust itself of anxiety.  (That is another way the mind and body interact: the mind is influenced (good or bad) by what is going on in the body).

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My mind is calmed when my body is exhausted.  And I have learned that my body can exhaust itself in ways that are painful and harmful or ways that are less painful.  When  my mind comes upon a way to exhaust the body that is not painful it achieves two beneficial things.  First, the anxiety lessens.  Second, I take significant satisfaction in the fact that I can work my body to great effort without long-term harm.  Sort of like taking care of a machine to make it functional beyond most it's 'use by date.'  

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I have no worship of the bicycle.  It's a useful tool.  The bikes I have are equipped with parts that support the physical expression of my body.  The mind /  consciousness experiences pleasure in getting the most performance with the least expenditure of mechanical and physical resources.  

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Until the brain dies or the parts of the body fail to function the mind / consciousness will experience the bicycle as a functional distraction.

Yarnell Grade - Make It or Break It

2.5 months out from right knee replacement.  Training has been consistent and outcome has been better than expected.  I've been `itchin' to do this epic climb up from Congress to Yarnell, down to Kirkland Junction and then back up again and down again from Yarnell to Congress.  Truly, this was a peak life experience. 

YARNELL GRADE

Forty-four miles, just short of 4,000 feet of climbing, average incline grade 6 - 8 degrees, fastest downhill speed 42.7 mph.

Strong and whippy north wind on the south face of Granite Mountain made for mighty dicey descents.  Milder wind would have allowed 60+ mph (who wants to live forever??!!!)

Update - Returning to Fitness

I'm typing this from a motel in Borrego Springs, CA, an hour and some change from the start of the 24 Hour World Time Trials. I arrived here two days ago (Wednesday) to get some flatland miles under my belt.  It is hot: 95F in the midday sun.  

Today is an `off day.'  The previous two days I did about 65 miles each day.  That is the most volume of miles I've done in four months.  And October looks like it will be the month with the most miles ridden so far this year.

At the end of my training ride yesterday my right leg was quite painful, but only when I clipped in or clipped out.  The quadricep tear in early September is far more consequential than the full right knee replacement in mid-August.  Lots of R.I.C.E.  

Unexpectedly, the right leg damage is soft tissue behind the knee.  The accident in September resulted in my right leg folding under me, heel touching the gluteus, with my full weight on the leg.  About 150 degree of bend ... and 128 degrees is considered very, very flexed.  The tendons and muscle at the posterior axis of the knee were compressed and, apparently, severely damaged.  I limp.

This means that the return to fitness regimen has to attend to allowing the knee axis to heal.  Lots of physical therapy, strict compliance to the physical therapist's at-home instructions.  This morning I spent 35 minutes on the indoor rower doing a sedate 5,200 meters.  And then another easy hour doing PT exercises.  Slow and painful.  

A perverse mantra of some cycling athletes is `too much is never enough.'  A certain road to ruin.  In a few minutes I'll head over to cheer the 24 Hour racers on their way.  

And then, tomorrow, Saturday, I'll assess the leg and decide if I should ride the bike or head back home for more rest and PT.  

I'm impatient from the neck down.  But my options are very clear.   

Returning to Fitness After A Bad Year

In November of 2017 I participated in the 24 Hour World Time Trial Championship in Borrego Springs, California.  Though I managed to put 252 miles on the books during that event I found myself stopping for several hours to nurse a very painful right knee.  At that time I concluded that I must have pulled a tendon or ligament causing the pain.  

Following good medical advice I undertook a disciplined protocol of RICE (Rest, Ice, Compression, Elevation) for the right leg.  

In February of '18 I participated in the 24 Hour Pace Bend Ultra Race just west of Austin, Texas.  The PBUR course included several 4 - 11% short climbs.  I was able to complete 149 miles, spending most of the race off the bike, nursing the right knee / leg.  Again, I attributed the problem to tendonitis or the ligamenture equivalent.  

More RICE.

In June of '18 I participated in the 24 Hours In The Canyon ultra race just outside of Amarillo, Texas.  The first 100 miles was on a dead flat course in the Texas high plains.  Thereafter the event had us riding laps on a 7 mile hilly course.  The right knee/leg made climbing even the short hills very painful and I completed only 135 miles.

After several x-rays, a sonogram and finally an MRI it became apparent that I had bone on bone arthritis in my right knee.  The only option was to undergo a total right knee replacement surgery on August 13th.  

Now, after almost a full year of very reduced training and two months after surgery I am training to increase stamina by ramping up duration and volume.  At this time `stamina' is the major training objective.  As well, in order to allow for the best healing after knee surgery I am avoiding lots of climbing.

I live in the mountains of central Arizona.  

• How can I avoid lots of climbing?  
• How can I get requisite duration and intensity in order to increase stamina?

The Plan:

• Train six (6) days per week.  
• Thirty minutes every day on the Concept 2 Indoor Rower
• Ninety minutes every day on the stationary bike (LeMond Revolution Direct Drive Trainer) at a modest aerobic pace.  Focus is on flexion of the right leg/knee.  
• Every other day on the open road doing 20 miles on one of the least hilly courses (20 Miles - 845 Ft of Climbing) in my area.  

As my stamina increases I plan to do more open road training.  I will use the 20 mile course to do this, completing multiple circuits on this route. 

I expect to be doing this training routine, with multiples of the 20 mile course, for about two months before I attempt more challenging (climbing) open road riding.

My first competitive ultra event will be the 24 Hour February 2019 Pace Bend Ultra Race near Austin, Texas.  

Assessing my performance after the PBUR I'll identify several more ultra events for 2019.  

Compared to What?

Perhaps the most consequential experience in my entire life was when I flunked my freshman year at St. Joseph's Academy for Boys in Westchester, Illinois.  I didn't pass one course.  Did no homework. Participated in no misbehavior.  I just showed up every day and ... read about the Holocaust and World War II.  Pictures.  Historical accounts.  Biographies and autobiographies.  

I simply could not accept that it happened.  

The Christian Brothers sent my parents a note in July of that year informing them that I would not be accepted back.  

So I started again as a freshman at Proviso East High School in September of 1961. Did high school on the `five year' plan.  Again, no misbehavior. Got passing grades and graduated in the bottom quarter of my class four years later.  

I still have no way to understand or conceive of the factory inspired murder of millions of people.  The families.  The energetic willingness of individuals eviscerating entire families, neighborhoods, towns and nations.  

This confusing awareness of the holocaust determined a life of consistent decisions to not participate, directly or indirectly, in violence, murder, war.  

I am now in my eighth decade, looking back.  Accepting and prizing my imperfections.  Quietly aware of my many failings.  In fact, having made a profession of embracing imperfection and a faith in stepping into the unknown.  

Compared to what?  Compared to what!!  

Today I learned that I will not have to have surgery to repair torn muscle and ligament in my leg.  I feel a literal `burden' of relief and ecstacy.  

And a guilt, if not actual `shame,' at the fact that I am happy about dodging this minor adversity.  Guilt when I compare my gentle life to the tragedy of others in enormous poverty, neglect, terror and violence.  I did nothing to deserve my good fortune.  An accident of birth.  And others have done nothing to deserve their misery and hopelessness.  

I'm still confused.  Palpable sense of helplessness.  

Setback and Blessing

Monday, September 10, was the four week milestone regarding the knee replacement surgery.  Good, but arduous and painful progress.  I was very pleased.  

That evening I slipped on a wet spot on our tile floor.  The left leg went out as I went down and the right leg (surgical knee) went under me.  I hyperflexed the right knee, resulting in a serious tear of the quadricep muscle at the knee.  Swollen, bruised and painful. 

A quick visit with the surgeon resulted in a very probable additional surgery at the knee to stitch the quadricep muscle back together.  Failing to do this the right leg will be impaired, not extending properly, weakening the entire leg.  

So, another surgery. 

After the surgery I'll have to wear a full leg immobilizer,i.e., something that will force the leg to NOT bend at the knee, allowing the quad muscle to grow back together again. THIS  is a full leg immobilizer.  For three months, 24/7.  

I'll be restricted to upper body work in order to maintain good fitness.  

Key to my upper body fitness regimen will be the Concept2 indoor rower.  Unfortunately I won't be able to move back and forward on the rolling seat.  But, I will be able to capture both aerobic and anaerobic cardiovascular exercise.  I've never had much upper body strength so this may be a blessing in disguise.  

Lemonade from lemons.  

Back In The Saddle

I made a personal commitment not to write much about the past year's struggle with the bum right knee until I concluded that the struggle was resolved.  Today was the first day I was on the open road since June 3.  (First Open Road Training in 3 Months)

For several years I'd feel a sore stiffness in the back of  my knee when I stopped and got off the bike.  Given that the soreness didn't increase or resolve I simply attributed it to chronic muscle soreness or tendonitis.  The soreness was not present while riding.  Only when getting off the bike.  After five or ten minutes the soreness `went away.'  

Then last October I began to experience an ache in the right knee while riding.  I found that it limited my pedalling, requiring me to stop riding or to coast for a while with my right leg outstretched to ease the ache.  Again, I attributed this to some tendonitis or muscle tear and continued training.  

Then in early November I participated in the 24 Hour World Time Trial Championship in Borrego Springs, Ca.  After about 6 hours of pretty flat riding the ache in the knee got to the point where I had to get off the bike, lay down in my van and elevate the leg. After 3 hours of this I got back on the bike and continued on to accumulate 252 miles.  Not my best but not my worst.

Over the successive months I employed all the usual conservative treatments for a torn tendon/ligament/muscle (Rest, Ice, Compression, Elevation).  To no avail.  The ache continued and became even worse.  

I then contacted two local orthopedists to get x-rays, an MRI and a corticosteroid shot.  And then I took two weeks off the bike, returning at a slow and measured (sedate) pace.  The ache was not present on long sections of flat road.  But as soon as I started climbing (3%+) it reappeared with a vengeance.

Both orthopedists counseled conservative treatments. When I related the extent of my already conservative treatments they both agreed that a total right knee replacement was in order.  

So, on August 13th I went under the knife.  Dr. Judah Pifer of Orthopedic Specialists of Central Arizona was the surgeon.  The surgery only took an hour and I was discharged after a one night stay at the Yavapai Regional Medical Center.  

The surgery was a snap.  Dr. Pifer and his surgical team did an excellent job.  The hospital staff were attentive, sensitive, caring and exceptionally capable.  

The next three weeks were absolute hell.  Which is what all TKR patients are told.  Very little pain in the knee when not moving.  The rehabilitation, however, requires aggressive bending (range of motion) of the knee so that scar tissue doesn't cause the knee to `freeze up' and not bend well.  

Daily bending exercises (flexion and extension) were painful to the extreme.  After half an hour to an hour of daily rehab exercises I was completely exhausted due to the pain.  The pain killer meds contain a narcotic that essentially paralyzes your colon, i.e., puts peristalsis to sleep.  Constipation.  Pain meds, anti inflammatory pills, etc .... too many (but necessary) pills.  

Sleeping more than an hour or two at a time was entirely out of the question.  And then .... more knee exercises.  More excruciating pain.  I became impatient, short-tempered and easy to anger after the second week.  

And then things began to turn around.  More mobility.  More range of motion.  I returned to work four to six hours a day for three days a week.  I could climb and descend stairs.  I could walk without a cane ... carefully and slowly.  

Sleep became less fitful and more satisfying.  I worked out on the Concept2 indoor rower and the stationary bike for 1.5 to 2 hours every day.  

TIPS IF YOU HAVE KNEE SURGERY:

1. Get ahead of certain constipation. You will be prescribed painkillers that contain opiods.  Opiods paralyze your bowel functions.  Take two stool softener pills for every painkiller you take.  If you fail to address this issue you will have one of the most excruciating memories of your lifetime.
2. Coffee.  If you are a regular coffee drinker you will probably go one or two days without a cup of coffee.  Two days after my surgery I had a terrible headache that I didn't realize until later was a caffeine headache.  I then had half a cup of coffee and the headache vanished in less than five minutes.
3. Sleep.  You will find your sleep massively disturbed.  Address this issue with your doctor well before the surgery.  Sleep deprivation makes your recovery immensely more unpleasant.  
4. Beware of false boosts of energy.  It happened to me.  Nine days after surgery I had an odd rebound experience where I felt I was `all better.' Very upbeat, lots of energy, effusive mood.  As a psychologist I can attribute this to a natural human response to trauma. Predictable and short-lived.  
5. Stamina.  Your stamina will be totally trashed.  I did not expect this and a very good friend of mine (psychologist - Thank you Marlin Hoover, PhD) explained that this is also a natural physical response to trauma.  Your body is telling you to go hide in a cave, shut up and don't move until you are `all better.'  `All better' can be a variable period of time but not less than 4 - 6 weeks.  

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So, today, 26 days after total knee replacement surgery, I decided to get the bike out and do open road training.  (See first paragraph above for link).  

The flattest training route in the area is a 16.2 mile out and back with 750 feet of climbing.  No pain.  No stiffness.  My stamina is very, very compromised but not such that when I finished the 16.2 mile route .... well, I wanted to do another out and back.  I didn't simply because I am an enemy of the ultraracer's mantra: too much is never enough.  

I am supremely lucky, fortunate and blessed.  

THIS I Didn't Expect.

We live in remarkable times. 

Two weeks ago tomorrow a surgeon sawed out Mrs. Fallon's kid's right knee and replaced it with a fake one.  (Really! That's what first came to mind after the surgery.  "I'm gonna tell Momma about that stinker doctor.")

Not much pain.  I can already sense the absence of the offending arthritis and associated bone on bone damage.  I'm relieved.  

But what I did NOT expect was to experience such a profound impact on my stamina.  

I had been doing indoor training on the rower and the bike for six weeks, two hours a day, in preparation for the surgery.  Two days after the surgery I walked up one flight of stairs and had to lay down on the bed, gasping for breath like a beached whale. 

Today I returned to work for four hour days and three day weeks.  My stamina (from the neck up) has returned.  But afterwords, returning home, I needed a nice nap.  A NAP?!!  And I was able to eat only half a sandwich.  

So the take-home message for me is that my body recognizes the surgery as a major trauma and is telling to go hide in cave, shut up and wait a long time.  I didn't expect that.  But I understand it and it makes sense.  

Deliberate and disciplined rest is the hardest of tasks.  

Choosing a Cross-State WUCA Route

I hold two World Ultra Cycling Association Cross-State records.  2009.  Illinois and Indiana.  Male recumbent 60-69.  

If the upcoming knee surgery (replacement) goes well 2019 should be a good year for me.  My bikes (Bacchetta Ti Aero, CA2 and CA3) are good (countless modifications over the past few years to make them durable, more aerodynamic and comfortable on long events).  I'm in good physical shape and the knee rehab should go well, allowing me to train to be in competitive condition.  

I have a primary criterion when considering an open road cycling event with a crew:

• SAFETY:
• low volume traffic 
• NOT a significant truck route
• shoulders that aren't taken up with rumble strips

I considered repeating the Illinois and Indiana events but, at this point, the only challenge would be in beating records I set a decade ago.  Not much motivation there given the other options.  

I had considered Nevada but reports from other cyclists have convinced me that the road quality and truck traffic make the routes too dangerous. 

That leaves me with Idaho, Colorado, Nebraska and Iowa.  

To my surprise, among these four Colorado has the most population, cities and traffic.  Though I will continue to investigate this route I don't think it will pass muster.

Idaho has decent distance (400 miles) and challenging climbing (15,332 feet).  A few interstate highways are nearby the route so that might mitigate the truck traffic.  More investigation is needed regarding the safety issues.

Nebraska has good distance (430 miles) but is short when it comes to climbing (7,674 feet).  A few WUCA cyclists have recently traversed the Nebraska route and I'll want to contact them to get their opinions.  The route is quite straightforward: US 20 all the way across the state.  

And Iowa is likely to be tricky.  Although the route is relatively short (280 miles) with decent relative climbing (10,465 feet) that may be deceptive.  Iowa is known for long rolling hills.  But the RWGPS map shows the elevation points to be `choppy,' i.e., short steep hills.  Which may be fun (as long as the route doesn't mimic the roads in Ireland -- short pops with 18% grades). Again, this route needs more investigation.  

2019 Biking Events

Knee surgery scheduled for Monday, August 13th.  Though I have reluctantly accepted the fact that I will be spending several weeks, and perhaps months, in careful rehabilitation I have (anxiously) sketched out several competitive cycling events for 2019.

2019 Bike Events

Bacchetta Ti Aero - Gearing and Steering

Upfront: 55/42 double with 175mm cranks.

In back:  11/36 ten speed cassette

Steering: Long tiller with Nitto mini bullhorn bars further shortened by 60 mm each side.

Training Under Duress

I'm scheduled for right knee surgery on August 13th.  I'm lucky with that.  Because it was originally scheduled for the first week of October.  My entreaties to the surgery scheduler for an earlier date paid off.  And I'm very, very grateful.

The knee is getting worse every day.  I'm sure that part of the worsening has to do with the fact that I'm doubling down on indoor training.  A bum knee made worse by use/abuse.  

Joe Friel.  The guy is a wonder.  During these dark and depressing days of physical debility I've revisited the dozen or so books he's written and studied his blog.  Frankly, he's an inspiration to me.  

I'm training with two pieces of equipment.  The Concept2 indoor rower and the LeMond Revolution Direct Drive bicycle trainer.  

A few weeks ago I found that my knee started aching beyond bearable when I combined intensity with duration.  So I decided to reduce the intensity (increased cadence, decreased watts) and keep the duration (2 - 4 hours) steady.  That worked for a week or so.  

I want to keep as much of my physical fitness as possible before and after the surgery, even though I have to negotiate reduced capacity.  That's where the indoor rower comes into play.  A full body workout.  And it's `merciful' on the knee.  

So, today.  Since the right knee pain reduces the time I can spend on the bike I've decided to increase the intensity ... for as long as I can.  Like doing Tabata intervals for an hour.  

Warm up with the indoor rower, hit the bike.  Though I'm a slow-twitch man at heart ... when my options are reduced I'll take what I can get.  

Training: You Watching Me Watching Me

Further adventures of staying modestly sane while on the stationary trainer.

Three and four hours a day on the trainer.

Both of these videos are from the RAAM - RAW route (except that they're going DOWN the hill instead of UP).

Descending Yarnell Grade (iPad)

Descending Iron Springs Road (iPad)

iPad on the Trainer

Something to make the time pass without my remaining brain turning to cheese:

 

Drumming My Fingers

Waiting to be scheduled for right knee replacement surgery.  



A `firm' date almost four months away.  I've requested `dibs' to be first on the waiting list. 

Worst case would be surgery would be so late in the year my cycling event calendar will be trashed.  I'll need a firm program of indoor training and fitness.  When we're older we lose fitness faster and it is more difficult to get it back.  

Four days a week on the LeMond Revolution Direct Drive trainer.  



This is a `dumb' trainer because it has no gizmos that measure speed, distance or power.  I went to Youtube to search if other's may have `hacked' the Revolution to offer some metrics.  And I got lucky. Hacking the Revolution.

That gets me speed and distance.  And that is all I need to build something I can work with.  I won't be wanting the full magilla of internet racing, Zwift, etc.  

At least two days a week on the Concept2 Indoor Rower.  



The nice thing about the Concept2 Rower is that the company supports their base with an online training log and a ton of web based `challenges.'  Helps with motivation. 

It is a fact: indoor training is fundamentally boring.  And outfits like Zwift, etc, are making a fortune with graphics and internet competitions.  A fortune.  

Since I'll be doing several hours a day on the Revolution I don't want to be stuck indoors while doing it.  So I've set up the bike/Revolution on one of our decks overlooking the Prescott National Forest and the city of Prescott.  

One can listen to driving beat music (podrunner.com) only so long.  And one can listen to audiobooks only so long.  So I'll be watching movies on my iPad.  The iPad will be affixed to the tiller with a set of adjustable `arms' and a CRADLE.  If the background light (sun, etc) gets too bright I'll just lower the shade.  

I'm hoping to be in excellent shape for the surgery and recover well and quickly after the surgery.  

Yeah.  I know.  

This is kind'a crazy.  

Good crazy, though.

Total Knee Replacement Scheduled

Pulled the trigger today.  I'll be undergoing a total right knee replacement (arthroplasty) in a few weeks.  

After eight months of ruling `this' out and `that' out it is conclusive: bone on bone.

The orthopedist and I had a good conversation.  If it were just pain from day to day moving around for a typical 72 yo it might be managed adequately (simple palliative treatment) with shots and stuff.  But for my purpose, i.e., an active lifestyle, it might make a difference.  Or, then again, it might not.  

It's been a lengthy sleuthing process with plenty of patience and diligence.  From initially making the working assumption that it was tendonitis to more extensive actions: medical consultations, x-rays, an MRI and second opinions.  

I've been fortunate to be the recipient of experienced opinions of many athletes and endurance cyclists (Joe Friel, Allan Duhm, Robert Baldino, to name only a few).  

The faulty knee presented in a somewhat odd manner.  On the flats I can (and have) ridden for hour after hour after hour with absolutely no discomfort.  With grades of 4% and more the discomfort went from growing ache to acute and sharp pain.  

The decision making event was the recent `24 Hours In The Canyon' competition in Amarillo, Texas (June 2 - 3).  It combined two good testing settings.  

The first was a 110 mile out and back event held in the Texas high plains.  Almost completely flat with the most challenging grade being 2%.  I  had good power, speed and endurance despite heat in the mid-90's and a steady 25 - 35 mph wind.  

The second was a 5 mile loop in the Palo Duro Canyon.  Do as many 5 mile laps in the 24 hours as you can.  This was fairly hilly, with several sections of 4 - 7% grade.  Within the very first lap the knee started to ache.  As I completed more laps (7 total) the ache grew to a sharp pain.  

Radiological evidence:

• completely severed ACL
• several torn meniscus (meniscii?)
• complete absence of cartilage in some areas of the knee
• numerous `bone spurs' (i.e., osteophytes)
• bone on bone

Fortunately there was no swelling or damage to the ligaments, tendons or other tissue.  Excellent blood supply to the area. 

Why did this even happen?

• family history of arthritis
• 30 years of long distance endurance running
• 69 years of happy bicycling
• 72 years of living

Why isn't it worse?

• I've not neglected my body or attempted to do foolish acts of self-destruction
• I have never fallen for the trap of trying to `impress others'
• I consider pain as a `friend,' i.e., my body telling me things I should listen to and act upon
• A wise refusal to dismiss criticism or disapproval from others for refusing to `drink the cool-aid' of `too much is never enough.'  
• I've never been a hero and I'm happy to be an observant, judicious survivor

My expectation is that I will likely be sidelined from outdoor, on the road cycling for 5 - 7 weeks.  But my rehabilitation will include disciplined and challenging indoor training on the recumbent (a recommended platform for knee surgery rehabilitation).  

I've learned a great deal and have much remaining to be learned.  Both from a `body' perspective and from an `acceptance of mortality' perspective.  The latter is the most important.

24 Hours In The Canyon.

As of this week I hold the North American 24 Hour Champion / Recumbent / 70 + record.  

Last weekend I traveled to Amarillo, Texas, to participate in 24 Hours In The Canyon, a remarkable bicycle event as a fundraiser to provide care to persons dealing with cancer.  In sum, this was an event of cheer, dedication, family fun and athletic challenge unlike any I've ever experienced.  Wonderful people, race organizers and volunteers.  And did I say ... it was in `Texas?'  

I did o.k..  I had two primary goals and one secondary goal.  First, to complete the 100 mile open road bicycle race.  Second, to complete as many 5 mile `in the Canyon' laps as possible.  Then, to assess the health and performance ability of my right (arthritic) knee.  I achieved all three goals.  

To do the 100 mile event the racers have to ascend a 1.25 mile climb out of the canyon.  The average (I mean `average') grade up that hill is 10 degrees, with several nasty `pops' of 12 degrees.  And then it was an out and back open road course for the remainder of the 100 mile event.  

Good road.  Very flat `high Texas prairie' terrain (i.e., rarely above 2 degrees grade). Very little traffic.  Considerate drivers.  Five organized `rest stops' for racers.  And then a `woo-hoo' return 1.25 mile descent back into the canyon.  

The `in the canyon' five mile laps were on smooth road with several 6 - 7 degree lengthy climbs and descents.  (To my mind the five mile loops were more demanding because of the many climbs).  

The weather was ... sort'a funny.  The day BEFORE the race the temps hit 109F and hotter, with 25 mph winds. But the day OF the race the temps dropped 20F and the winds increased to a steady 25 - 35 mph, with gusts a bit higher.  From `life threatening' to `very hairy hard.'  

I think I did a total of 144 miles (109 miles [https://ridewithgps.com/trips/23969900] and seven 5 mile [https://ridewithgps.com/trips/23803599] loops) with about 12 hours of ride time.  Interspersed over a 20 hour period with time off the bike for recovery, sleep and mild delirium (joke).  (The Garmin battery on the second unit crapped out after 11 miles of the 5 mile loops.  Frustrated, I just stopped fiddling with the Garmins.)

Unfortunately, the chip timing system experienced multiple failures in registering racer's passing through the chute.  In some cases this was corrected by race volunteers.  In some cases the racer's crew had to correct this.  In my case the chip timing system failed to register my completion of four 5 mile loops.  I have submitted a request for correction.  

There were easily 850 people doing the event, separated out into about 8 different events.  From the full 24 hours on open road and canyon loop, to a two mile monster hill climb race.  Serious competitie athletes to little kids riding supervised little races in the canyon.  `Family' was what it was all about.  

Typical of me, I started out stupid.  Instead of heading straight out of the canyon on the 1.25 mile climb I turned `left' and completed ten miles `in' the canyon before hitting the 1.25 mile climb.  (I was just following the crowd of about 815 riders NOT doing the 24 hour competitive road race.)  

And then, given the steep grade of the climb out of the canyon I decided to `not burn all my matches' ... and walked up the 1.25 climb.  (Made sense to me.  If I do this event again ... I'll walk up that 1.25 mile beastie again).  

These two `Fallon' diversions put me about an hour and a half behind the 24 hour competitive road racers.  Meaning: by the time I reached the `rest stops' that had water ... they had already closed.  And I was left with only one bottle of water for the first 60 miles.  Honestly, I was (in a very weird way) O.K. with that.  I had images of dying of thirst out in the Texas prairie with my dessicated body being blown into Mexico --- as a final rebuke to 45.  ¯\_(ツ)_/¯

As it happened one of the SAG wagons was driving back over the course and found this otherwise perfectly content mad cyclist pushing into the 30 mph wind.  The SAG driver stopped and in an almost panic rushed to provide me with water, water, water.  And two orange slices.  

That was fun.  

And then I continued on.  

Here's the cool part.  Since I was the very, very last racer on the course the SAG vehicle stayed behind me for the remainder of the 40 miles.  My very own PERSONAL SAG WAGON.  With water and generous encouragement and support the rest of the way to the canyon.  HOW COOL IS THAT?!! :)

Finishing the 100 mile event I stopped, ate something, drank lots and went down for about an hour's rest.  Awaking I got back on the bike and started the second stage of the event, i.e., the 5 mile loop.  

And that is when things went south for me.  The right (arthritic) knee couldn't handle the 4 - 7 degree climbs.  Bone on bone.  I did about four 5 mile laps before I decided to give the knee a break.  Went down for about a half hour's rest and started the 5 mile laps again.  Another three laps and stopped.  This time for about 2.5 hours.  At the start of daylight I got on the bike again, hoping against hope, and did two more laps before it was just implacably undeniable that the knee was getting worse.  

So, goal number two was achieved.  That is, I did several 5 mile loops.  

And, goal number three, i.e., to assess the health and viability of the right knee ... that was accomplished, too.  

After about 8 months of trying to find a way to work with the right knee (rest, ice, compression, elevation, NSAIDS, two orthopedists, a primary care physician and a physical therapist) it looks like it's time to swap it out for a new one.  

I hope I can get the knee `replaced,' heal up, continue training and be ready for the 24 Hour World Time Trials in Borrego Springs, CA, in late October.  

Every time we breathe in and breathe out ... we get another chance.  

Mystery Solved - Baker's Cyst

Baker's cyst.  Popliteal bursa.  THAT is what caused me so much pain, disappointment and grief since October 2017.

After four days, last week, of indoor training on the Lemond direct drive trainer I decided to hit the open road Saturday morning. Filled with trepidation.

Ten miles out I had to pull over because pain was so bad. I had a knee wrap around the knee and I had a rolled up sock in the back of the knee to add `compression' per R.I.C.E. I took the wrap and the sock off. I could barely straighten my leg because the pain behind the knee was so bad.

I was thinking `O.K..Only one 16.2 mile lap today.' The `behind the knee' pain was a good 8 out of 10.

I started to pedal carefully and slowly, a long hill coming up.

And then ... I became aware of no sensation of pain. None. None at all.

I concluded that this is just temporary, part of the `up and down' over the past six months.

I geared down so as to not stress the right leg/knee. I crested the hill ... no pain. Moved into a higher gear, carefully, slowly. No pain.

As the ride went on I continued to feel absolutely no pain. Fatigue? Sure. I pushed it. Still no pain.

I'm thinking that the `Baker's cyst' that showed up in the MRI `popped' at mile ten, the fluid draining into the leg and the irritation gone. Like a `hard rock' behind the knee was removed. (Later confirmed in conversation with a physical therapist acquaintance).

I pushed increasingly hard for the remaining 40 miles. Both legs and knees were completely without pain. Sure, I felt the burn of the muscles with increasing watts, the fatigue, etc. But absolutely NO pain.

I did an intense indoor training for a few hours the next day.  Again.  No pain.

Back on the road again.  What an ordeal!!!

 

UPDATE re: The Knee and Tendonitis - May 6, 2018

Several months ago I began experiencing a growing ache in my right leg.  At first I just racked it up to the usual temporary discomfort of sore muscles or something else that would work itself out.  But then it limited my ability to stay on the bike at the November 2017 World Time Trials in Borrego Springs, CA.  I got off the bike and elevated the right leg for about 90 minutes in total.  That helped but it slowed me down for the rest of the event.  

Over the next few months the discomfort continued and I found myself simply waiting it out and trying a few modifications to the bike.  I decided that I pulled a tendon because I was extending my leg too far.  I scooched the seat up closer to the crank to limit leg extension.  That seemed to work for a while but when I was doing a lot of climbing in the local area the pain returned.  

I waited it out.  

The Pace Bend Ultra Race in Texas came in February 2018.  I was hoping for minimal pain.  It didn't happen.  PBUR has several short and steep climbs that irritated the leg.  I almost quit the event mid way but decided to simply ride as long as I could stand the discomfort and then stop and rest.  

Returning home I consulted my primary care physician, had knee x-rays and then had a cortocosteroid injection in my right knee, making the assumption I had arthritic pain.  That had no real effect. That is, after some rest and sedate cycling I started climbing the hills out here.  The pain reappeared.  In fact, through the process of elimination it became clear that I did have tendonitis and that the minimally present knee arthritis was not the problem. 

Some time during late 2017 I must have injured the plantaris muscle/tendon. THIS is a link to a very helpful medical article, i.e., `The Plantaris Muscle: Anatomy, Injury, Imaging, and Treatment'.  

Often called `tennis leg' the treatment is standard for tendonitis: RICE, i.e., rest, ice, compression and elevation.    

First, I canceled participation in two ultra events in Texas taking place in early and late April.  Second, I am training on the least challenging (i.e., flat) terrain in the area.  Third, I moved the seat on my bikes up a few centimeters so as to extend my leg less, thus minimizing the irritation of the plantaris muscle. Fourth, I am using a corded (electric) hand held vibrator with a heated head on the plantaris muscle.  And finally I am icing, compressing and elevating the leg after each training event. 

I am not seeking chiropractic or physical therapy intervention.  Given the location of the injury and the recommended treatment methods I believe that I am doing all that can be done on my own.  

The most difficult aspect of treatment is `rest.'  Minimizing intense training while still pedaling along at a sedate pace is as much rest as I'm willing to do at this time.  I take two consecutive days a week off from training.  

Practically and hopefully this treatment regimen will heal the plantaris muscle and allow me to return to more challenging riding.  

Update: May 6, 2018

Over the past few weeks I've had good and not so good training experiences.  In discussion with my primary care physician we agreed that an MRI would be in order.  The MRI would show soft tissue (muscle and tendon) in clear relief.  

On April 28th the MRI results came back.  A completely severed ACL and a severely torn meniscus.  No comment on Plantaris tendon muscle ... which I consider a failing of the radiologist completing the report.  (Clearly, not a sports competent radiologist).  

On May 2nd I met with a local orthopedist who confirmed the radiologists report.  He had earlier commented that I was "a long way off from even thinking about a knee replacement."  He still has that opinion.  

The orthopedist casually noted that the completely severed ACL had probably been there for 8 or 9 years and the other ligaments (connecting the tibia to the femora) were strong and intact and the surrounding muscle was exceptionally good.  

This supports my current thinking that the arthritis is of negligible consequence (i.e., no pain).  It also supports my thinking that the Plantaris tendon remains the source of pain.  

I have made an appointment (2nd opinion) with a highly regarded (and recommended) `sports' orthopedist in Phoenix in ten days.  Among the treatment interventions he provides is stem cell injection into the tendon to hasten and strengthen repair and recovery.  This and other issues will be discussed at our meeting.  

In the meantime I have decided to minimize the stressful training due to the back of the knee tendon concern.  I'm backing off power pedaling (i.e., heavy watts).  And my training terrain is as flat as I can find in the local area.  My tentative expectation is that this year will be the year of `loping' on the bike.  

There are a few serious problems with `loping.'  First, it degrades my power, strength and endurance for challenging events (overall body `softening'.)  Second, demanding and challenging physical activity is, and always has been, a healthy form of expression.  Without it I become anxious, bored and tend toward depression.  (Staying Sane)

Anticipating the downside of a year of `loping' I am doing some cross-training with the indoor rower, i.e., the Concept 2.  I've been an off-and-on user of the Concept 2 over the years and found it an exceptionally challenging device, one that will allow me to `keep sane' and maintain an emotional and psychological balance.  

Whatever happens in the near term with the knee (rest, surgery, stem cell injections, etc) I will have the Concept 2 to keep me fit and sane.  

More to come as time and experience inform me.  

I'll Stop Failing When I Stop Trying - 3 Medals for 2017

Despite several disappointing outcomes to my 2017 cycling year there were a few silver linings.  

The World Ultra Cycling Association (formerly the UltraMarathon Cycling Association) sent me three medals for events they sponsored during 2017.  

One is the `Hard Ass' Champion for male recumbent cyclists age 70 and over.  To think it took me 72 years to get a medal for something that has been a core component of my character ... well.  

One is for the `Mile Eater' Challenge for male recumbent cyclists age 70 and over.  I didn't know there was a challenge for that.  But I'll take it.

And finally one is for the 24 Hour Challenge for male recumbent cyclists age 70 and over.  I think this one is for the World Time Trial Challenge in Borrego Springs, CA, in November 2017.  

And here is the essential disclosure.  I think I was the only `Male Recumbent Cyclist age 70 and over' to even enter these events.  In other words, `to enter is to win.'  

On the one hand I love getting cool medals, plaques and awards.  On the other hand I feel sort of like a fourth grader who showed up at school on the same day everybody got an attendance award for simply being there.  

I'm hoping for more `Male Recumbent Cyclists age 70 and over' to share these awards.  

Way cool.

So, Here Is What I'm Doing for the Tendonitis

Several months ago I began experiencing a growing ache in my right leg.  At first I just racked it up to the usual temporary discomfort of sore muscles or something else that would work itself out.  But then it limited my ability to stay on the bike at the November 2017 World Time Trials in Borrego Springs, CA.  I got off the bike and elevated the right leg for about 90 minutes in total.  That helped but it slowed me down for the rest of the event.  

Over the next few months the discomfort continued and I found myself simply waiting it out and trying a few modifications to the bike.  I decided that I pulled a tendon because I was extending my leg too far.  I scooched the seat up closer to the crank to limit leg extension.  That seemed to work for a while but when I was doing a lot of climbing in the local area the pain returned.  

I waited it out.  

The Pace Bend Ultra Race in Texas came in February 2018.  I was hoping for minimal pain.  It didn't happen.  PBUR has several short and steep climbs that irritated the leg.  I almost quit the event mid way but decided to simply ride as long as I could stand the discomfort and then stop and rest.  

Returning home I consulted my primary care physician, had knee x-rays and then had a cortocosteroid injection in my right knee, making the assumption I had arthritic pain.  That had no real effect. That is, after some rest and sedate cycling I started climbing the hills out here.  The pain reappeared.  In fact, through the process of elimination it became clear that I did have tendonitis and that the minimally present knee arthritis was not the problem. 

Some time during late 2017 I must have injured the plantaris muscle/tendon. THIS is a link to a very helpful medical article, i.e., `The Plantaris Muscle: Anatomy, Injury, Imaging, and Treatment'.  

Often called `tennis leg' the treatment is standard for tendonitis: RICE, i.e., rest, ice, compression and elevation.    

First, I canceled participation in two ultra events in Texas taking place in early and late April.  Second, I am training on the least challenging (i.e., flat) terrain in the area.  Third, I moved the seat on my bikes up a few centimeters so as to extend my leg less, thus minimizing the irritation of the plantaris muscle. Fourth, I am using a corded (electric) hand held vibrator with a heated head on the plantaris muscle.  And finally I am icing, compressing and elevating the leg after each training event. 

I am not seeking chiropractic or physical therapy intervention.  Given the location of the injury and the recommended treatment methods I believe that I am doing all that can be done on my own.  

The most difficult aspect of treatment is `rest.'  Minimizing intense training while still pedaling along at a sedate pace is as much rest as I'm willing to do at this time.  I take two consecutive days a week off from training.  

Practically and hopefully this treatment regimen will heal the plantaris muscle and allow me to return to more challenging riding.  

Update: May 6, 2018

Over the past few weeks I've had good and not so good training experiences.  In discussion with my primary care physician we agreed that an MRI would be in order.  The MRI would show soft tissue (muscle and tendon) in clear relief.  

On April 28th the MRI results came back.  A completely severed ACL and a severely torn meniscus.  No comment on Plantaris tendon muscle ... which I consider a failing of the radiologist completing the report.  (Clearly, not a sports competent radiologist).  

On May 2nd I met with a local orthopedist who confirmed the radiologists report.  He had earlier commented that I was "a long way off from even thinking about a knee replacement."  He still has that opinion.  

The orthopedist casually noted that the completely severed ACL had probably been there for 8 or 9 years and the other ligaments (connecting the tibia to the femora) were strong and intact and the surrounding muscle was exceptionally good.  

This supports my current thinking that the arthritis is of negligible consequence (i.e., no pain).  It also supports my thinking that the Plantaris tendon remains the source of pain.  

I have made an appointment (2nd opinion) with a highly regarded (and recommended) `sports' orthopedist in Phoenix in ten days.  Among the treatment interventions he provides is stem cell injection into the tendon to hasten and strengthen repair and recovery.  This and other issues will be discussed at our meeting.  

In the meantime I have decided to minimize the stressful training due to the back of the knee tendon concern.  I'm backing of power pedaling (i.e., heavy watts) and my training terrain is as flat as I can find in the local area.  My tentative expectation is that this year will be the year of `loping' on the bike.  

There are a few serious problems with `loping.'  First, it degrades my power, strength and endurance for challenging events (overall body `softening'.)  Second, demanding and challenging physical activity is, and always has been, a healthy form of expression.  Without it I become anxious, bored and tend toward depression.  (Staying Sane)

Anticipating the downside of a year of `loping' I am doing some cross-training with the indoor rower, i.e., the Concept 2.  I've been and off-and-on user of the Concept 2 over the years and found it an exceptionally challenging device, one that will allow me to `keep sane' and maintain an emotional and psychological balance.  

Whatever happens in the near term with the knee (rest, surgery, stem cell injections, etc) I will have the Concept 2 to keep me fit and sane.  

More to come as time and experience inform me.