Natchez Trace 180

Last week I entered an event called the Natchez Trace 444. From Nashville Tennessee to Natchez Mississippi on a national park called the `Natchez Trace.' The Natchez Trace is one long two lane road with no stop signs, no stop lights, no commercial enterprises and no commercial traffic. In most respects the road quality was excellent. There were a few sections that were `lumpy' but didn't have potholes. Some bridge sections had rough separators that caused me some worry about a pinch flat. 

The weather for this event was unusual. A cold snap resulted in temps in the mid-60's (F) during the day and all the way down to 39F at night. When descending at 25-35 mph into an ambient temp of 39F the wind chill is makes it feel like 25F on `dry' skin. With sweat it felt like it was in the teens. 

I had hopes for completing the event in under 35 hours; but my realistic expectation was that I'd not complete the entire 444 miles. As it turned out I completed 180 miles and 7,000 feet of climbing in 14 hours of cycling.  After 12 hours of cycling it was 1:00 AM and extremely cold.  I took a 2.5 hour break in the crew vehicle.  Back on the road at 3:30 AM I rode another 2 hours (25 miles) before I called it.  At that point I was exhausted.  Of course, there were more miles `in the tank' but it would simply have been pointless to risk physical destruction to add another 25 or 50 miles.  

A few candidates to explain the lack of stamina.  First my age: 74.  Another the weather: it was so cold that I wore five pair of socks, four leg coverings, five jerseys and jackets and three head coverings and thick, insulated lobster gloves.   Finally, insufficient training for such an endurance event.  

Of these `candidates' I'm least inclined to accept age as a major limiting factor.  But I will be putting this to a test in mid-November.  I plan to do a solo 24 hour on the World Time Trial Championship course in Borrego Springs, CA.  The temperature there should be far less cold at night.  The climbing (feet per mile) will be half of that on the 180 miles of the Natchez Trace (19 ft per mile v. 39 ft per mile).

It was worth it.  So many cycling events have been canceled this season due to the Covid-19 pandemic.  

My crew was exceptional.  Attentive, extremely capable and very supportive.  The bike was mostly flawless.  At one point a link on the chain `hooked' on something metallic and didn't allow me to pedal.  I stopped, reversed the rotation and that issue was resolved, allowing me to continue on.  Clothing for the cold was as good as it could be.  Layered with a final jacket of rainproof / windproof material.  

Not much more to say about this event.  I've heard that several other cyclists didn't finish due to the extreme cold.  At the third time station (1:00 AM) I noted that the van of likely the strongest rider was parked and remained there even after I rested and resumed the event at 3:30 AM.  Wise.  

Desert Training

Desert training gear. Air horn and buck knife. Horn to scare critters (coyotes, mountain lions, javelina, skunks, rednecks). Buck knife to ... cut things.

This is a link to a 5 minute Youtube vid of this environment (today's training ride).

https://www.youtube.com/watch?v=6rWo9OvoVQo

Natchez Trace 444

TS NAME MILE POST CUM MILES TS to TS MILES TS - TS CLIMB TS - TS DESCENT 0. Start 444 0 0 0 0 1. Merriwether Lewis 385 59 59    4,406 (4,524) 2. Colbert Ferry 327 117 58    2,379 (2,626) 3. Donovan Slough 283 161 44    2,385 (2,633) 4. Witch Dance 233 211 50    1,757 (1,780) 5. Kosciusko 160 284 73    2,294 (2,248) 6. Choctaw Agency 100 344 60    1,198 (1,190) 7. Rocky Springs 54 390 46    1,742 (1,868) 8. End of Trace - Natchez Grand Hotel 0 444 54    2,576 (2,678) 444  18,737 (19,547)

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.

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• 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.