The Loneliness of A Long Distance Racer

As I've said in the past, December is the most dangerous month of the year.  That is the month when I look out at the warmer months ahead and tell myself that "Sure!  I can do that!"  I check my `Events Calendar,' look at the other demands on my time and make the calculations.  

So last December (2019) I concluded that I could combine two events into one long trip.  The Pace Bend Ultra in Texas (Feb 1) and the Sebring Bike Race in Florida (Feb 8).  After Texas just a 2 day drive to Florida, a few days of easy training and then the Sebring race.  Then a long 3 day drive back home to Arizona.  Effective.  Time and resources efficient.  Two big events logged early in the year.  Goals to train for.  

Well, I did the Pace Bend event.  (Registered for the 24 hour, decided at the time to do the 12 hour, and completed the 6 hour).  

What I didn't consider was how lonely I'd get along the way.  Driving.  Staying in anonymous motels.  Sleeping a few nights in my van.  

So ... the morning of the Pace Bend event I told my wife that I was dreading the long, lonely drive to Florida.  That the two or three days before the Sebring race I'd be holed up in the motel with a few hours each day consumed with easy training.  And then the long, lonely 3 day drive back to Arizona, with more stays at anonymous motels.  

I mean ... what do I do for a living, f'chris'sake!  I'm a psychologist.  And I completely ignored the fact that I'd be both actually and virtually alone the entire two weeks away.  

Before the Pace Bend event I was feeling the pressure of `dread' regarding the Florida event.  My thoughts went to my ego.  "What will people think of me wussing out simply because I'm feeling homesick and lonely?!"  All the self-talk about `the tough get going when the going gets tough' hammered my head.  

And then the `big brother' on my left shoulder lectured me on `perspective.'  (Imaginary big brother who is mature, wise and cares about me).  

• "Dan, who are you doing this for? "
• "Dan, the Texas and Florida events grounded your winter training.  That's a `good' thing."
• "Dan, are you allowing the thought of what others think of you to tyrranize you?"
• "Dan, platitudes like `the tough get going ...' are simplistic and probably do more harm than good."
• "Dan, is your sense of self-worth so shallow and brittle that you can't admit you were overly enthusiastic and simply wrong?"  
• "Dan, are you making your life painful just so others may be `impressed' with you?"

So, I'm mortal.  My good sense to not brutalize myself over `ego' is valid.  If people look down on me or, worse, don't even `look' at me ... big woof!  

Maturity is something we have to deal with every time we wake up.  

Besides, I'll bet there are dozens, if not hundreds, of cyclists out there who are heartened to hear these words.  

Turns out I'm getting more time and training on the bike by being home and not being stuck driving for another five or six days.  

Perspective.  

Thanks `George.'  (My big brother).

Find a Hole and Fill It

In the early 20th Century two brothers had just immigrated from Ukrainia to the United States.  Immediately upon their arrival they took a train from New York to Chicago. The train passed through large urban landscapes in America.  The brother's observed dozens of `junk yards' on the sides of the route along the way.  




They determined that they would find a way to buy a junk yard, run it like a real business and with the profits buy one, two, three and more junk yards.  They did.  And then they started buying more small industrial companies, instituted solid business management principles and generated profits to support even more entrepreneurial activities.  By the end of World War II these brothers owned a staggering number of small to large businesses. From banks to steel fabricating plants to major hotel chains.  The Pritzker brothers.

When asked how they were able to be so successful they gave a staggeringly simple response: "Find a hole and fill it!"

A few days ago I participated in yet another ultra racing bicycle event, No Country for Old Men.  Having undergone two surgeries and knee replacements in the past fourteen (14) months I wanted to get a baseline as to my overall bicycle fitness and capacity. I had little expectation of finishing the 206 mile hilly event in the 16 hour time limit.  But I was looking `for a hole to fill.'  That is, after an almost two year hiatus from vigorous training I wanted to know my limit and start building a training plan for return to competitive shape.  

Nine hours and 100 miles later I know what I have to do to regain strength and stamina to begin my return.  An added bonus from this event: my capacity to recover quickly from an exhausting effort is better -- much better -- than I had expected.  

I Deserve This Unfair Advantage :)

It's just short of 4 months since the last of two knee replacements.  And I'm cycling with no hint of discomfort or pain.  The core training goals have to do with increased muscle (power) and stamina.  How many men or women my age can say that?  Certainly, too few.  

I really don't know my cycling potential.  So I'm back to focused training. A few cycling events to close out the year.  With fidelity to the training regimen I hope to deliver competitive performance results better than ever before.  

Key to cold weather training will be the Wahoo Kickr smart trainer, Zwift and Strava.  This threesome makes it possible to streamline training and make it more effective.  For example, I just finished two hours of 4% - 10% grade cycling on the Kickr with Zwift.  Now I'm going back for another two hours of flatland training on the Kickr with Zwift.  

Rehab Status -072119

I recently read about a fellow retiring who said that it was time because he had to have a knee replacement.  It struck me as contradictory because I see the fact of my knee replacements as being the opportunity for renewal.  

So when the arthritic and damaged surfaces of the femur and tibia are replaced with space age materials I almost consider it `unfair' of me when I compete in my age group.  

But there is more to a return to competitive mobility than simply getting shiny new knees.  The knees are surrounded by a complex weave of tendons and ligaments.  Very, very complex.  And it is the soft-tissue of the tendons, ligaments and muscle that make for competitive mobility.  

It is six weeks since my left knee arthroplasty (knee replacement).  My rehab is focused carefully on the ligaments and tendons.  Lateral movement of the tibia has been the most difficult to achieve.  The ligaments are tight and don't want to stretch.  Time spent moving the leg(s) and focused exercise of the whole knee make for a slow but very, very measurable improvement.  

A complication for the older cyclist is that we lose fitness 3 times faster than when we were younger and it takes us 3 times longer to return to fitness.  But, honestly ... it's better than sitting on a sofa watching TV.

Rehab vs. Training

I'm not training.  

But I am doing extensive rehabilitation.  

Knowing the difference is not easy.  

Old news about knee replacement.  Cut the old, worn out knee and replace it with metal and plastic.  One of the more involved and painful recovery processes.  The two key targets for rehab are getting the knee to flex as much as possible and to extend so that it is straight.  The surgery doesn't cut muscle, tendon or ligament.  But there is something about surgery to this area that makes the surrounding muscle, tendon and ligament want to shrink and stiffen up.  Scar tissue?

In August of '18 I had the right knee replaced.  The first three weeks were really hell.  Disorienting.  I'd never spent a night in a hospital, never had a surgical procedure.  The meds didn't do much for the pain and the subsequent physical therapy was painful in the extreme.  Yet, after 3.5 weeks I was back on the bike doing very slow distances on flat terrain.  

In June of '19 I had the left knee replaced.  I learned something from the first knee replacement and did my own physical therapy.  Still had exceptionally good results.  Instead of having a physical therapist push and pull on the knee joint I simply got on my trainer and put a few hours a day getting the knee to bend well.  In fact, the physical therapist admitted there was nothing he could do to improve on my work on the trainer.  

Four weeks post surgery yesterday.  I was on the open road for 3 miles two days ago and realized training was likely a distant goal for now.  Left knee joint moved really well.  But the surrounding muscle, tendon and ligament was still quite sore.  It was clear that if I had any climbing or complicated maneuvering it would likely be too much too soon.

So now I'm determined to focus on rehabilitation for a few weeks before I hit the open road again.  

On my trainer (Wahoo Kickr) I can crank out 30 - 50 watts for whatever time I'm on the trainer (typically one to two hours).  That certainly improves knee flexion and extension and it guards against development of blood clots.  

I'm going to stay on the trainer for as long as it takes me to feel comfortable cranking a steady 75 watts for an hour.  I'll assess the `soreness' of the knee and determine if it is `up for' some hills and complex maneuvering (crosswinds, etc).  If and when that happens there will be a clear change from rehabilitation to training.  

Of Interest to Probably No One

The only way to recover well from total knee replacement is to become obsessed with it.  There couldn't have been a better surgery for a person like me. 

Within three days I was on the trainer.  By day five I had purchased the latest Wahoo Kickr, subscribed to Strava and was using Zwift.  By day six I was doing a forty minute training session three times each day.  I swapped out my hardy LeMond Revolution `dumb' (no internet) trainer and was stumbling around setting up the Wahoo Kickr.  By day twelve I experienced my first `overtraining' incident, having to cut back on the  Kickr.  The day before I was listing local bike races and invitationals I would do in July. 

Yeah.  I know it.  Obsessive.  I'm a psychologist.  And I'm also a headstrong and stubborn Irish Mick who thinks normal rules of mortality don't exist for me. 

But I've become somewhat of an armchair expert on the most complex joint in our body, the knee. 

Knee replacement surgery is better considered as knee `resurfacing' surgery.  The tip of both the femur and tibia are simply cut a little bit, reshaped and covered with a metal tip that is screwed and cemented into the surface of each bone.  The metal tip of the tibia has a hard, slippery plastic surface that allows the smooth metal tip of the new femur to slide over when rotating on it.  The quad tendon, muscles, patella (knee cap) and original ligaments are not touched or cut. 



But, the human body being what it is, the tendons and ligaments have to `adjust' to the new shapes.  And the soft skin tissue simply takes time to heal ... like on band-aid. 

My particular `overtraining' event has to do with the lateral collateral ligament that runs on the outside of the femur and tibia.  Too much use, too soon, for too long.  "Too much is never enough." 

Now my time on the trainer is reduced to fifteen minutes thee times per day.  `Rehab,' not `training.'

The Rest Is Up To Me

I really have no problem with the fact that I'm getting old.  `Whining' is what people do when they have no plan to fix a problem.  `Complaining' is necessary to identify and address problems, so that we know what the problem is and can get to work solving it.  

I can't `solve' aging.  But I can work to lessen the impact of the inevitable and increase and maximize the capacity and potential I have.  

I had two knees that wore out.  Eighteen marathons in my 30's, genetic loading for arthritis and decades of ultracycling.  So I had the worn out knees replaced with metal and plastic, completely eliminating this problem. 

Resting heart rate in the mid-40's.  Blood pressure spot on at 130/70.  Good weight for my body type.  

What remains is the wisdom that 70+ years of living has earned me.  Balance.  

• A wonderful family I can barely believe I have.  
• Work that is good, engaging and a real contribution to the welfare of others.  
• A genuine joy of bicycling on the recumbent.  

Training is the effective method to be competitive in cycling.  The road is clear.  

And it is up to me.

Robot

In a few days I'll experience another medical miracle: knee replacement.  Second one in less than a year.  

The right knee has seen about 5,000 miles and 140,000 feet of climbing since it was `installed' in August of '18.  Radical -- RADICAL -- improvement.  Though I experience fatigue from muscles and ligament there isn't a hint of pain. 

If the rehab for the left knee goes as well as that of the right knee I'll be on the trainer in a few days and on the road in about 3 weeks.  

There is no question that I am fortunate.  

• I have the time to invest in bicycling.  
• I have, though modest, a lifestyle and budget that permits investment in cycling related things.  
• I have a family that values the fact that cycling is my `fun.'  
• There is a medical establishment that has perfected joint replacement.  
• I have Medicare.  

Training Status Update: May 5, 2019

It is May 5th 2019 and I'm fortunate to be able to have enough balance in my life to train well.  Consistency, volume and intensity.  

Consistency: 8 out of a 10 point scale.
At this point in time I've been training outdoors four or five days every week.  Some days I find myself training outdoors but because of either weather or crazy drivers I cut it short and return home to spend time on the indoor trainer.  

Volume: 7.5 out of 10.  
Living in the Arizona mountains means that not every volume indicator is in miles ridden.  Climbing 750 feet on a 16 mile course ... four or five times in a day ... is much different from my days on the flat Illinois prairie.  So `volume' is not expressed in miles traveled.  Or, for that matter, is it in feet climbed.  Often the default `volume' metric is a combination of hours, miles and feet of climbing.  Suffice it to say that on all three vectors (hours, miles and feet of climbing) I've doubled last years' results for this time in the year.

Intensity: 5 out of 10.
And I'm o.k. with that.  `Intensity' is the most dangerous factor in that one can overtrain to the point of days of fatigue and increased chance of injury.  

Reviewing the past year and a half of `soft pedaling' due to an arthritic knee and subsequent knee replacement surgery I'm on a good track for rebuilding cardiorespiratory endurance and muscle/watt strength.  A steep climb these past several months.  

Skin Cancer and Cycling

Skin Cancer and Cycling.

As much as we may consider ourselves `recreational' cyclists and unlikely to trigger melanoma ... we aren't. We cycle at altitude, increasing the power of UV sunlight. We cycle for hours at a time. Human sweat increases the photosensitivity of the skin.

I wear an under the helmet head drape (see below). (And arm coolers, and sometimes leg coolers). Those who've seen me on my recumbent may have noticed this. SPF 50+ just doesn't do it on long rides. Neither does one application of zinc oxide on the lips or nose.

I refer you to a clinical abstract for further information:

Clin Dermatol. 2008 Jan-Feb;26(1):12-5. doi: 10.1016/j.clindermatol.2007.10.001.
Outdoor sports and skin cancer.

And this is the very best under the helmet head drape that I've found. It is a lifesaver:

SUNPRECAUTIONS.COM

Helmet Drape

This unique, versatile Solumbra neck drape is attached to a brimless cap and fits neatly under bike helmets, hard hats and other headwear to provide full protection for your head and neck. It secures in front with hook-and-loop. Mesh panels at the side of the cap keep you ventilated.

Brains and Heart - Smart Training.

A few years ago I wrote a brief blog post about the difference between Epic v. Intelligent Training.  At that time I was training for the Race Around Ireland.  (This is the Race Report for the Race Around Ireland).

I've learned a great deal about how to train for significant ultracycling events over the years.  I'm hoping that this year (2019) demonstrates what it is that I have learned.  In short: train from the neck up; race with all your heart.  

As the Spring weather has arrived and the snow and ice has retreated I find myself well on my way toward the three goals of training: 

1. consistency; 
2. volume; 
3. and intensity.  

Yesterday was `intensity': a very tricky, dangerous and powerful factor in effective training.  Compounding the training is a practical recognition of my age (73) and how that impacts effective training.  

I'm doing quite well with consistency.  Four and five days each week on the bike; either the stationary bike or cycling on the road (depending upon the training task and/or the weather).  Volume is picking up, as well.  A few hundred plus mile training events and several fifty mile plus training events.  

Yesterday I introduced (carefully) intensity to my training.  A sixty-five mile spikey course (Four Laps in Skull Valley).  This is a 16.2 mile out and back with about 725 feet of spikey climbing on each lap.  

Today was an active rest day.  That is, I put in two hours on the stationary trainer doing easy spinning.  I was tired from yesterday.  I felt significant leg muscle soreness from yesterday.  My body tells me to back off a bit. 

Tomorrow I'll be back on the Skull Valley course, probably four laps.  But with less intensity.  And the next day ... a combination of volume and intensity on a different course.  Next week, Saturday, I'm off to do a 200 mile invitational (Hemet, CA,).  Training task?  Volume.  

VULTURE MINE ROAD 200

The weather in central and northern Arizona has been unusually wet, cold and windy this year.  That means outdoor training has been meager.  At this time of year I would typically find myself driving hundreds of miles east or west to participate in cycling events.  But given the pittance of training miles thus far this year that would be an unwise expense.  

On March 23rd there are two 200 mile events that beg my interest.  The first is the RAAM Challenge in Texas.  The other is the Solvang California 200 mile recreational ride.  The Texas event would be a 2,200 mile round trip and about $500 expense.  The California event would be a 1,400 mile round trip and a $450 expense.  Both events would require at least two days of driving.  

The terrain near my home is exceptionally good and challenging for cycling.  So I've decided to construct a few local courses in order to get some long miles under my wheel.  

West of Wickenburg, (and west of Phoenix) AZ, is a good quality road that is lightly travelled by vehicles.  Vulture Mine Road.  

The Vulture Mine Road 200 - Flat or the Vulture Mine Road 200 - Climby is a 140 mile round trip and an $80 (gas and food) expense.  

So I'll probably be doing the Vulture Mine Road events at the end of March and beginning of April.  That should give me the training opportunities that are within my physical reach, mileage reach and expense reach.  

Off - Topic Topic

I think it was Howard Zinn who said that disobedience isn't the problem.  Obedience is the problem.  

I live in a location that has many, many military veterans.  This area also voted heavily for Trump.  You can slip into lamentation about that if you consider yourself antiwar, liberal or a resistor.  But I think that would be an error.  My personal experience over the years with my neighbors is quite remarkable.  Thoughtful, considerate of individual rights, aware of the complexity of issues.  A rare and small minority are knee jerk.  An interesting place in which to live.

A little over two years ago I went into a large supermarket.  When my turn came at the checkout the cashier asked me if I was a veteran so I could get the veteran's discount.  I sort of blinked a bit (did a nervous swallow) and told her that, in fact, I was a veteran but not like most folks would consider.  I was a Vietnam war draft resistor and did two years in a penitentiary.  The cashier looks at me. We both blink a little. And she says ... "That's good enough for me" and I got the discount.  

It happened again today.  I was in an auto parts store.  A very helpful fellow, around 32 - 36 years old, was at the cash register to ring me up.  He asked me if I was a veteran so I could get the veteran's discount.  I did it again.  I sort of blinked (did a nervous swallow), looked him in the eye and told him that I was a veteran but not like most folks would consider.  He tipped his head to the left and had a mild smile of curiosity.  "I was a Vietnam war draft resistor and did two years in the penitentiary."  He looked at me.  We both sort of blinked a little and he says: "Wow.  That was a really bad time.  Thank you for your service."  And I got the discount. 

I nearly shit my pants.  

A Challenge To My Peers - Knock Me Off My Perch

I'll be 73 in a few weeks.  And I'm not much of an athlete.  Never have been.

But I've been getting medals and awards for the past three years for what I consider to be unspectacular athletic achievements.  I'm the only 70+ year old recumbent cyclist to enter a few events, even though I finished none of them.

It is embarrassing. 

So I'd like to invite men and women in my age group (60+ years) to enter cycling events that are accredited by the World Ultra Cycling Association (WUCA). Knock me off my perch.  

2019 is shaping up to be a challenging cycling year.  Pace Bend 24 Hour in February.  Inyo Double in March.  Bessie's Creek in April.  24 Hours in The Canyon in June.  A cross-state effort in July.  NCOM in October.  And the World Time Trials (Borrego Springs) in November.  A few others in between.

The World Ultra Cycling Association (WUCA) offers cyclists of all ages, genders and platforms (standard, recumbent, etc) a wide variety of opportunities to set goals and participate in challenging and healthy activities.  

I hope my peers take me up on this challenge so that I don't wind up being the only entrant, and thus the recipient of awards that are embarrassing.  

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.  

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

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).

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

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.'  

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

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