Dangerous Cyclists and Dangerous Drivers

I live in a mountain bike and gravel rider paradise.  If I were willing to retreat from cycling on the open road I wouldn't be writing this blog post.  

I don't ride a bike for casual recreation.  I `train' so that I can participate in competition.  I'm on the road for 12 to 20 hours each week.  

Not all dangerous riding/driving is illegal.  Courtesy and mutual regard make the road safer for both.

• It is irresponsible (but not illegal) for a cyclist to `hog' the lane when there is room to the right of the road/fog line.  
• It is irresponsible (but not illegal) for a cyclist to not use flashing rear and front lights so that drivers can see him/her.  
• It is irresponsible (but not illegal) for a cyclist to wear `earth tone' clothing, making him/her less visible to drivers.

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

• It is irresponsible (and illegal in most states) for a driver to pass a cyclist with less than 3 feet clearance.
• It is irresponsible (and illegal) for a driver to place a cyclist in danger when passing another vehicle from the opposite direction. 
• It is irresponsible for a driver to harass a cyclist with a blaring horn.  
• It is irresponsible for a driver to place a cyclist in jeopardy by driving dangerously (sudden stop, sharp right turn, entering lane from opposite direction, etc.)

THIS is a link to a video of a truck driver placing a cyclist in unnecessary danger with careless (but probably not illegal) driving.  

THIS is a link to a summary of states requiring drivers to give cyclists three feet of clearance when passing.  

"Too Much Is Never Enough" - Wisdom from Larry Graham

As a cyclist I owe Larry Graham more than I'll ever be able to return.  Larry is one of my ultraracing models and mentors.  He and his wife Christine directed the Calvins Challenge in Ohio for many years.  Larry corresponded a little with me in 2009 as I learned about and became interested in ultracycling.  He lent me equipment, drove out on the course in a driving rain to help me with a stubborn flat.  And advised me on many of the traps and tricks of ultracycling. 

Perhaps the most lasting wisdom from Larry came while I was flailing around trying to train too hard, too much for too far.  His experience in ultracycling taught him that the term `ultra' triggered all kinds of responses in people who take on the challenge.  On one of my whining lamentations about my poor results from training he responded that, for some in ultracycling, "too much is never enough.'  

It shouldn't come as a surprise that, as a psychologist, I often exempt myself from heeding the wise advice of others.  In this situation, however, Larry struck a nerve.  I've considered it a virtue over the course of my life to do more than what is necessary to achieve an objective.  Half the time this had good result. The other half ... I tended to fault myself for being less than capable.  

Larry's wisdom is still a lesson I am learning today.  It is harmful to myself and others to go beyond `excessive' in training.  And ... in other areas of life. 

So, a shout out and a heartfelt thanks to Larry Graham.  

In Praise of Police

So ... I'm riding/training (bike) this morning going north on Skull Valley Road, climbing up the hill to Skull Valley USPS. 

A passenger vehicle pulls up alongside me. 

Guy says: "Hi I'm Deputy {NAME) of Yavapai County Sheriff's Office." 

I say: "Hey! Meet at USPS up ahead?"

He was on his way to work. We spent about half an hour just chatting. He mentioned he spoke to the driver of the truck that buzzed me on the 5th. 

"He works at one of the local ranches. Nice conversation. Just told him to watch how he drives. He apologized. He's a good guy. Things should be better now."

With so many police body-cam vids on social media it would have been great if we recorded this interaction. Just to show how great and essential it is to have local police prove that they, too, are in the helping profession.

I'm not sure why but I felt proud of him.  Real intelligence.  Building strong sense of community

Mid Arch Cleats on Shimano Sandal

Participating in Ultra Cycling Events During the Pandemic

Like most of us I am trying to find ways and methods to still participate in ultra events during the C19 pandemic.  I'm sharing some of a recent email I sent to a good friend who had earlier offered to be a crew member for me on the Natchez Trace 444 in early October of this year.  It would be helpful to me to get your thoughts and opinions. 

"At the outset (March and April) of the pandemic I was spending a good deal of time adapting and making adjustments to both my personal and professional life.  But in the past few weeks things have straightened out and a new normal has taken hold.  My wife has found ways to socialize without risk (which helps me not feel like I'm `abandoning' her while I work and train), my practice is completely virtual (i.e., telephone and video only, no in person work), and I've returned to steady and progressive training on the bike.  

As I've learned methods to minimize exposure to the virus I've reconsidered how and if I would participate in biking events.  Of course, most of these events have either been canceled or rescheduled to later in the year.  But there has been no notification as to whether the Natchez Trace 444 schedule has changed.  And I'm giving serious consideration to participating, still.  But my participation will have several caveats. 

If you're still up for crewing, and if I continue to plan on participating in it, here are a few considerations:

• You, me, and another crew member would have to be tested for the Covid-19 virus immediately before the event.  At my expense.  
• As well, we'd all have to have a robust antibody test. Again, at my expense.  
• I think it responsible and prudent for each of us to get the Covid-19 and antibody tests after the event.  At my expense.
• During the event we'd want to minimize proximate contact with other participants, their crew, vendors, gas station and store personnel.  
• Wearing and using masks, hand sanitizers and handi-wipes would be essential.

Would you be willing to comply with these actions?"

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.  

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

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.