In back: 11/36 ten speed cassette
Steering: Long tiller with Nitto mini bullhorn bars further shortened by 60 mm each side.
Thursday, July 19, 2018
Bacchetta Ti Aero - Gearing and Steering
Upfront: 55/42 double with 175mm cranks.
In back: 11/36 ten speed cassette
Steering: Long tiller with Nitto mini bullhorn bars further shortened by 60 mm each side.
In back: 11/36 ten speed cassette
Steering: Long tiller with Nitto mini bullhorn bars further shortened by 60 mm each side.
Wednesday, July 18, 2018
Training Under Duress
I'm scheduled for right knee surgery on August 13th. I'm lucky with that. Because it was originally scheduled for the first week of October. My entreaties to the surgery scheduler for an earlier date paid off. And I'm very, very grateful.
The knee is getting worse every day. I'm sure that part of the worsening has to do with the fact that I'm doubling down on indoor training. A bum knee made worse by use/abuse.
Joe Friel. The guy is a wonder. During these dark and depressing days of physical debility I've revisited the dozen or so books he's written and studied his blog. Frankly, he's an inspiration to me.
I'm training with two pieces of equipment. The Concept2 indoor rower and the LeMond Revolution Direct Drive bicycle trainer.
A few weeks ago I found that my knee started aching beyond bearable when I combined intensity with duration. So I decided to reduce the intensity (increased cadence, decreased watts) and keep the duration (2 - 4 hours) steady. That worked for a week or so.
I want to keep as much of my physical fitness as possible before and after the surgery, even though I have to negotiate reduced capacity. That's where the indoor rower comes into play. A full body workout. And it's `merciful' on the knee.
So, today. Since the right knee pain reduces the time I can spend on the bike I've decided to increase the intensity ... for as long as I can. Like doing Tabata intervals for an hour.
Warm up with the indoor rower, hit the bike. Though I'm a slow-twitch man at heart ... when my options are reduced I'll take what I can get.
The knee is getting worse every day. I'm sure that part of the worsening has to do with the fact that I'm doubling down on indoor training. A bum knee made worse by use/abuse.
Joe Friel. The guy is a wonder. During these dark and depressing days of physical debility I've revisited the dozen or so books he's written and studied his blog. Frankly, he's an inspiration to me.
I'm training with two pieces of equipment. The Concept2 indoor rower and the LeMond Revolution Direct Drive bicycle trainer.
A few weeks ago I found that my knee started aching beyond bearable when I combined intensity with duration. So I decided to reduce the intensity (increased cadence, decreased watts) and keep the duration (2 - 4 hours) steady. That worked for a week or so.
I want to keep as much of my physical fitness as possible before and after the surgery, even though I have to negotiate reduced capacity. That's where the indoor rower comes into play. A full body workout. And it's `merciful' on the knee.
So, today. Since the right knee pain reduces the time I can spend on the bike I've decided to increase the intensity ... for as long as I can. Like doing Tabata intervals for an hour.
Warm up with the indoor rower, hit the bike. Though I'm a slow-twitch man at heart ... when my options are reduced I'll take what I can get.
Friday, June 29, 2018
Training: You Watching Me Watching Me
Further adventures of staying modestly sane while on the stationary trainer.
Three and four hours a day on the trainer.
Both of these videos are from the RAAM - RAW route (except that they're going DOWN the hill instead of UP).
Descending Yarnell Grade (iPad)
Descending Iron Springs Road (iPad)
Three and four hours a day on the trainer.
Both of these videos are from the RAAM - RAW route (except that they're going DOWN the hill instead of UP).
Descending Yarnell Grade (iPad)
Descending Iron Springs Road (iPad)
Friday, June 22, 2018
Wednesday, June 20, 2018
Drumming My Fingers
Waiting to be scheduled for right knee replacement surgery.
A `firm' date almost four months away. I've requested `dibs' to be first on the waiting list.
Worst case would be surgery would be so late in the year my cycling event calendar will be trashed. I'll need a firm program of indoor training and fitness. When we're older we lose fitness faster and it is more difficult to get it back.
Four days a week on the LeMond Revolution Direct Drive trainer.
This is a `dumb' trainer because it has no gizmos that measure speed, distance or power. I went to Youtube to search if other's may have `hacked' the Revolution to offer some metrics. And I got lucky. Hacking the Revolution.
That gets me speed and distance. And that is all I need to build something I can work with. I won't be wanting the full magilla of internet racing, Zwift, etc.
At least two days a week on the Concept2 Indoor Rower.
The nice thing about the Concept2 Rower is that the company supports their base with an online training log and a ton of web based `challenges.' Helps with motivation.
It is a fact: indoor training is fundamentally boring. And outfits like Zwift, etc, are making a fortune with graphics and internet competitions. A fortune.
Since I'll be doing several hours a day on the Revolution I don't want to be stuck indoors while doing it. So I've set up the bike/Revolution on one of our decks overlooking the Prescott National Forest and the city of Prescott.
I'm hoping to be in excellent shape for the surgery and recover well and quickly after the surgery.
Yeah. I know.
This is kind'a crazy.
Good crazy, though.
A `firm' date almost four months away. I've requested `dibs' to be first on the waiting list.
Worst case would be surgery would be so late in the year my cycling event calendar will be trashed. I'll need a firm program of indoor training and fitness. When we're older we lose fitness faster and it is more difficult to get it back.
Four days a week on the LeMond Revolution Direct Drive trainer.
This is a `dumb' trainer because it has no gizmos that measure speed, distance or power. I went to Youtube to search if other's may have `hacked' the Revolution to offer some metrics. And I got lucky. Hacking the Revolution.
That gets me speed and distance. And that is all I need to build something I can work with. I won't be wanting the full magilla of internet racing, Zwift, etc.
At least two days a week on the Concept2 Indoor Rower.
The nice thing about the Concept2 Rower is that the company supports their base with an online training log and a ton of web based `challenges.' Helps with motivation.
It is a fact: indoor training is fundamentally boring. And outfits like Zwift, etc, are making a fortune with graphics and internet competitions. A fortune.
Since I'll be doing several hours a day on the Revolution I don't want to be stuck indoors while doing it. So I've set up the bike/Revolution on one of our decks overlooking the Prescott National Forest and the city of Prescott.
One can listen to driving beat music (podrunner.com) only so long. And one can listen to audiobooks only so long. So I'll be watching movies on my iPad. The iPad will be affixed to the tiller with a set of adjustable `arms' and a CRADLE. If the background light (sun, etc) gets too bright I'll just lower the shade.
I'm hoping to be in excellent shape for the surgery and recover well and quickly after the surgery.
Yeah. I know.
This is kind'a crazy.
Good crazy, though.
Friday, June 15, 2018
Total Knee Replacement Scheduled
Pulled the trigger today. I'll be undergoing a total right knee replacement (arthroplasty) in a few weeks.
After eight months of ruling `this' out and `that' out it is conclusive: bone on bone.
The orthopedist and I had a good conversation. If it were just pain from day to day moving around for a typical 72 yo it might be managed adequately (simple palliative treatment) with shots and stuff. But for my purpose, i.e., an active lifestyle, it might make a difference. Or, then again, it might not.
After eight months of ruling `this' out and `that' out it is conclusive: bone on bone.
The orthopedist and I had a good conversation. If it were just pain from day to day moving around for a typical 72 yo it might be managed adequately (simple palliative treatment) with shots and stuff. But for my purpose, i.e., an active lifestyle, it might make a difference. Or, then again, it might not.
It's been a lengthy sleuthing process with plenty of patience and diligence. From initially making the working assumption that it was tendonitis to more extensive actions: medical consultations, x-rays, an MRI and second opinions.
I've been fortunate to be the recipient of experienced opinions of many athletes and endurance cyclists (Joe Friel, Allan Duhm, Robert Baldino, to name only a few).
The decision making event was the recent `24 Hours In The Canyon' competition in Amarillo, Texas (June 2 - 3). It combined two good testing settings.
The first was a 110 mile out and back event held in the Texas high plains. Almost completely flat with the most challenging grade being 2%. I had good power, speed and endurance despite heat in the mid-90's and a steady 25 - 35 mph wind.
The second was a 5 mile loop in the Palo Duro Canyon. Do as many 5 mile laps in the 24 hours as you can. This was fairly hilly, with several sections of 4 - 7% grade. Within the very first lap the knee started to ache. As I completed more laps (7 total) the ache grew to a sharp pain.
I've been fortunate to be the recipient of experienced opinions of many athletes and endurance cyclists (Joe Friel, Allan Duhm, Robert Baldino, to name only a few).
The faulty knee presented in a somewhat odd manner. On the flats I can (and have) ridden for hour after hour after hour with absolutely no discomfort. With grades of 4% and more the discomfort went from growing ache to acute and sharp pain.
The first was a 110 mile out and back event held in the Texas high plains. Almost completely flat with the most challenging grade being 2%. I had good power, speed and endurance despite heat in the mid-90's and a steady 25 - 35 mph wind.
The second was a 5 mile loop in the Palo Duro Canyon. Do as many 5 mile laps in the 24 hours as you can. This was fairly hilly, with several sections of 4 - 7% grade. Within the very first lap the knee started to ache. As I completed more laps (7 total) the ache grew to a sharp pain.
Radiological evidence:
- completely severed ACL
- several torn meniscus (meniscii?)
- complete absence of cartilage in some areas of the knee
- numerous `bone spurs' (i.e., osteophytes)
- bone on bone
Fortunately there was no swelling or damage to the ligaments, tendons or other tissue. Excellent blood supply to the area.
Why did this even happen?
- family history of arthritis
- 30 years of long distance endurance running
- 69 years of happy bicycling
- 72 years of living
- I've not neglected my body or attempted to do foolish acts of self-destruction
- I have never fallen for the trap of trying to `impress others'
- I consider pain as a `friend,' i.e., my body telling me things I should listen to and act upon
- A wise refusal to dismiss criticism or disapproval from others for refusing to `drink the cool-aid' of `too much is never enough.'
- I've never been a hero and I'm happy to be an observant, judicious survivor
My expectation is that I will likely be sidelined from outdoor, on the road cycling for 5 - 7 weeks. But my rehabilitation will include disciplined and challenging indoor training on the recumbent (a recommended platform for knee surgery rehabilitation).
I've learned a great deal and have much remaining to be learned. Both from a `body' perspective and from an `acceptance of mortality' perspective. The latter is the most important.
Monday, June 4, 2018
24 Hours In The Canyon.
As of this week I hold the North American 24 Hour Champion / Recumbent / 70 + record.
Last weekend I traveled to Amarillo, Texas, to participate in 24 Hours In The Canyon, a remarkable bicycle event as a fundraiser to provide care to persons dealing with cancer. In sum, this was an event of cheer, dedication, family fun and athletic challenge unlike any I've ever experienced. Wonderful people, race organizers and volunteers. And did I say ... it was in `Texas?'
I did o.k.. I had two primary goals and one secondary goal. First, to complete the 100 mile open road bicycle race. Second, to complete as many 5 mile `in the Canyon' laps as possible. Then, to assess the health and performance ability of my right (arthritic) knee. I achieved all three goals.
To do the 100 mile event the racers have to ascend a 1.25 mile climb out of the canyon. The average (I mean `average') grade up that hill is 10 degrees, with several nasty `pops' of 12 degrees. And then it was an out and back open road course for the remainder of the 100 mile event.
Good road. Very flat `high Texas prairie' terrain (i.e., rarely above 2 degrees grade). Very little traffic. Considerate drivers. Five organized `rest stops' for racers. And then a `woo-hoo' return 1.25 mile descent back into the canyon.
The `in the canyon' five mile laps were on smooth road with several 6 - 7 degree lengthy climbs and descents. (To my mind the five mile loops were more demanding because of the many climbs).
The weather was ... sort'a funny. The day BEFORE the race the temps hit 109F and hotter, with 25 mph winds. But the day OF the race the temps dropped 20F and the winds increased to a steady 25 - 35 mph, with gusts a bit higher. From `life threatening' to `very hairy hard.'
I think I did a total of 144 miles (109 miles [https://ridewithgps.com/trips/23969900] and seven 5 mile [https://ridewithgps.com/trips/23803599] loops) with about 12 hours of ride time. Interspersed over a 20 hour period with time off the bike for recovery, sleep and mild delirium (joke). (The Garmin battery on the second unit crapped out after 11 miles of the 5 mile loops. Frustrated, I just stopped fiddling with the Garmins.)
Unfortunately, the chip timing system experienced multiple failures in registering racer's passing through the chute. In some cases this was corrected by race volunteers. In some cases the racer's crew had to correct this. In my case the chip timing system failed to register my completion of four 5 mile loops. I have submitted a request for correction.
There were easily 850 people doing the event, separated out into about 8 different events. From the full 24 hours on open road and canyon loop, to a two mile monster hill climb race. Serious competitie athletes to little kids riding supervised little races in the canyon. `Family' was what it was all about.
Typical of me, I started out stupid. Instead of heading straight out of the canyon on the 1.25 mile climb I turned `left' and completed ten miles `in' the canyon before hitting the 1.25 mile climb. (I was just following the crowd of about 815 riders NOT doing the 24 hour competitive road race.)
And then, given the steep grade of the climb out of the canyon I decided to `not burn all my matches' ... and walked up the 1.25 climb. (Made sense to me. If I do this event again ... I'll walk up that 1.25 mile beastie again).
These two `Fallon' diversions put me about an hour and a half behind the 24 hour competitive road racers. Meaning: by the time I reached the `rest stops' that had water ... they had already closed. And I was left with only one bottle of water for the first 60 miles. Honestly, I was (in a very weird way) O.K. with that. I had images of dying of thirst out in the Texas prairie with my dessicated body being blown into Mexico --- as a final rebuke to 45. ¯\_(ツ)_/¯
As it happened one of the SAG wagons was driving back over the course and found this otherwise perfectly content mad cyclist pushing into the 30 mph wind. The SAG driver stopped and in an almost panic rushed to provide me with water, water, water. And two orange slices.
That was fun.
And then I continued on.
Here's the cool part. Since I was the very, very last racer on the course the SAG vehicle stayed behind me for the remainder of the 40 miles. My very own PERSONAL SAG WAGON. With water and generous encouragement and support the rest of the way to the canyon. HOW COOL IS THAT?!! :)
Finishing the 100 mile event I stopped, ate something, drank lots and went down for about an hour's rest. Awaking I got back on the bike and started the second stage of the event, i.e., the 5 mile loop.
And that is when things went south for me. The right (arthritic) knee couldn't handle the 4 - 7 degree climbs. Bone on bone. I did about four 5 mile laps before I decided to give the knee a break. Went down for about a half hour's rest and started the 5 mile laps again. Another three laps and stopped. This time for about 2.5 hours. At the start of daylight I got on the bike again, hoping against hope, and did two more laps before it was just implacably undeniable that the knee was getting worse.
So, goal number two was achieved. That is, I did several 5 mile loops.
And, goal number three, i.e., to assess the health and viability of the right knee ... that was accomplished, too.
After about 8 months of trying to find a way to work with the right knee (rest, ice, compression, elevation, NSAIDS, two orthopedists, a primary care physician and a physical therapist) it looks like it's time to swap it out for a new one.
I hope I can get the knee `replaced,' heal up, continue training and be ready for the 24 Hour World Time Trials in Borrego Springs, CA, in late October.
Every time we breathe in and breathe out ... we get another chance.
Last weekend I traveled to Amarillo, Texas, to participate in 24 Hours In The Canyon, a remarkable bicycle event as a fundraiser to provide care to persons dealing with cancer. In sum, this was an event of cheer, dedication, family fun and athletic challenge unlike any I've ever experienced. Wonderful people, race organizers and volunteers. And did I say ... it was in `Texas?'
I did o.k.. I had two primary goals and one secondary goal. First, to complete the 100 mile open road bicycle race. Second, to complete as many 5 mile `in the Canyon' laps as possible. Then, to assess the health and performance ability of my right (arthritic) knee. I achieved all three goals.
To do the 100 mile event the racers have to ascend a 1.25 mile climb out of the canyon. The average (I mean `average') grade up that hill is 10 degrees, with several nasty `pops' of 12 degrees. And then it was an out and back open road course for the remainder of the 100 mile event.
Good road. Very flat `high Texas prairie' terrain (i.e., rarely above 2 degrees grade). Very little traffic. Considerate drivers. Five organized `rest stops' for racers. And then a `woo-hoo' return 1.25 mile descent back into the canyon.
The `in the canyon' five mile laps were on smooth road with several 6 - 7 degree lengthy climbs and descents. (To my mind the five mile loops were more demanding because of the many climbs).
The weather was ... sort'a funny. The day BEFORE the race the temps hit 109F and hotter, with 25 mph winds. But the day OF the race the temps dropped 20F and the winds increased to a steady 25 - 35 mph, with gusts a bit higher. From `life threatening' to `very hairy hard.'
I think I did a total of 144 miles (109 miles [https://ridewithgps.com/trips/23969900] and seven 5 mile [https://ridewithgps.com/trips/23803599] loops) with about 12 hours of ride time. Interspersed over a 20 hour period with time off the bike for recovery, sleep and mild delirium (joke). (The Garmin battery on the second unit crapped out after 11 miles of the 5 mile loops. Frustrated, I just stopped fiddling with the Garmins.)
Unfortunately, the chip timing system experienced multiple failures in registering racer's passing through the chute. In some cases this was corrected by race volunteers. In some cases the racer's crew had to correct this. In my case the chip timing system failed to register my completion of four 5 mile loops. I have submitted a request for correction.
There were easily 850 people doing the event, separated out into about 8 different events. From the full 24 hours on open road and canyon loop, to a two mile monster hill climb race. Serious competitie athletes to little kids riding supervised little races in the canyon. `Family' was what it was all about.
Typical of me, I started out stupid. Instead of heading straight out of the canyon on the 1.25 mile climb I turned `left' and completed ten miles `in' the canyon before hitting the 1.25 mile climb. (I was just following the crowd of about 815 riders NOT doing the 24 hour competitive road race.)
And then, given the steep grade of the climb out of the canyon I decided to `not burn all my matches' ... and walked up the 1.25 climb. (Made sense to me. If I do this event again ... I'll walk up that 1.25 mile beastie again).
These two `Fallon' diversions put me about an hour and a half behind the 24 hour competitive road racers. Meaning: by the time I reached the `rest stops' that had water ... they had already closed. And I was left with only one bottle of water for the first 60 miles. Honestly, I was (in a very weird way) O.K. with that. I had images of dying of thirst out in the Texas prairie with my dessicated body being blown into Mexico --- as a final rebuke to 45. ¯\_(ツ)_/¯
As it happened one of the SAG wagons was driving back over the course and found this otherwise perfectly content mad cyclist pushing into the 30 mph wind. The SAG driver stopped and in an almost panic rushed to provide me with water, water, water. And two orange slices.
That was fun.
And then I continued on.
Here's the cool part. Since I was the very, very last racer on the course the SAG vehicle stayed behind me for the remainder of the 40 miles. My very own PERSONAL SAG WAGON. With water and generous encouragement and support the rest of the way to the canyon. HOW COOL IS THAT?!! :)
Finishing the 100 mile event I stopped, ate something, drank lots and went down for about an hour's rest. Awaking I got back on the bike and started the second stage of the event, i.e., the 5 mile loop.
And that is when things went south for me. The right (arthritic) knee couldn't handle the 4 - 7 degree climbs. Bone on bone. I did about four 5 mile laps before I decided to give the knee a break. Went down for about a half hour's rest and started the 5 mile laps again. Another three laps and stopped. This time for about 2.5 hours. At the start of daylight I got on the bike again, hoping against hope, and did two more laps before it was just implacably undeniable that the knee was getting worse.
So, goal number two was achieved. That is, I did several 5 mile loops.
And, goal number three, i.e., to assess the health and viability of the right knee ... that was accomplished, too.
After about 8 months of trying to find a way to work with the right knee (rest, ice, compression, elevation, NSAIDS, two orthopedists, a primary care physician and a physical therapist) it looks like it's time to swap it out for a new one.
I hope I can get the knee `replaced,' heal up, continue training and be ready for the 24 Hour World Time Trials in Borrego Springs, CA, in late October.
Every time we breathe in and breathe out ... we get another chance.
Monday, May 14, 2018
Mystery Solved - Baker's Cyst
Baker's cyst. Popliteal bursa. THAT is what caused me so much pain, disappointment and grief since October 2017.
After four days, last week, of indoor training on the Lemond direct drive trainer I
decided to hit the open road Saturday morning. Filled with trepidation.
Ten miles out I had to pull over because pain was so bad. I had a knee wrap
around the knee and I had a rolled up sock in the back of the knee to add
`compression' per R.I.C.E. I took the wrap and the sock off. I could barely
straighten my leg because the pain behind the knee was so bad.
I was thinking `O.K..Only one 16.2 mile lap today.' The `behind the knee'
pain was a good 8 out of 10.
I started to pedal carefully and slowly, a long hill coming up.
And then ... I became aware of no sensation of pain. None. None at all.
I concluded that this is just temporary, part of the `up and down' over the
past six months.
I geared down so as to not stress the right leg/knee. I crested the hill ... no
pain. Moved into a higher gear, carefully, slowly. No pain.
As the ride went on I continued to feel absolutely no pain.
Fatigue? Sure. I pushed it. Still no pain.
I'm thinking that the `Baker's cyst' that showed up in the MRI `popped' at mile ten, the fluid draining into the leg and the irritation gone. Like a `hard rock' behind the knee was removed. (Later confirmed in conversation with a physical therapist acquaintance).
I pushed increasingly hard for the remaining 40 miles. Both legs and knees
were completely without pain. Sure, I felt the burn of the muscles with
increasing watts, the fatigue, etc. But absolutely NO pain.
I did an intense indoor training for a few hours the next day.
Again. No pain.
Back on the road again. What an ordeal!!!
Sunday, May 6, 2018
UPDATE re: The Knee and Tendonitis - May 6, 2018
Several months ago I began experiencing a growing ache in my right leg. At first I just racked it up to the usual temporary discomfort of sore muscles or something else that would work itself out. But then it limited my ability to stay on the bike at the November 2017 World Time Trials in Borrego Springs, CA. I got off the bike and elevated the right leg for about 90 minutes in total. That helped but it slowed me down for the rest of the event.
Over the next few months the discomfort continued and I found myself simply waiting it out and trying a few modifications to the bike. I decided that I pulled a tendon because I was extending my leg too far. I scooched the seat up closer to the crank to limit leg extension. That seemed to work for a while but when I was doing a lot of climbing in the local area the pain returned.
I waited it out.
The Pace Bend Ultra Race in Texas came in February 2018. I was hoping for minimal pain. It didn't happen. PBUR has several short and steep climbs that irritated the leg. I almost quit the event mid way but decided to simply ride as long as I could stand the discomfort and then stop and rest.
Returning home I consulted my primary care physician, had knee x-rays and then had a cortocosteroid injection in my right knee, making the assumption I had arthritic pain. That had no real effect. That is, after some rest and sedate cycling I started climbing the hills out here. The pain reappeared. In fact, through the process of elimination it became clear that I did have tendonitis and that the minimally present knee arthritis was not the problem.
Some time during late 2017 I must have injured the plantaris muscle/tendon. THIS is a link to a very helpful medical article, i.e., `The Plantaris Muscle: Anatomy, Injury, Imaging, and Treatment'.
Often called `tennis leg' the treatment is standard for tendonitis: RICE, i.e., rest, ice, compression and elevation.
First, I canceled participation in two ultra events in Texas taking place in early and late April. Second, I am training on the least challenging (i.e., flat) terrain in the area. Third, I moved the seat on my bikes up a few centimeters so as to extend my leg less, thus minimizing the irritation of the plantaris muscle. Fourth, I am using a corded (electric) hand held vibrator with a heated head on the plantaris muscle. And finally I am icing, compressing and elevating the leg after each training event.
I am not seeking chiropractic or physical therapy intervention. Given the location of the injury and the recommended treatment methods I believe that I am doing all that can be done on my own.
The most difficult aspect of treatment is `rest.' Minimizing intense training while still pedaling along at a sedate pace is as much rest as I'm willing to do at this time. I take two consecutive days a week off from training.
Practically and hopefully this treatment regimen will heal the plantaris muscle and allow me to return to more challenging riding.
Update: May 6, 2018
Over the past few weeks I've had good and not so good training experiences. In discussion with my primary care physician we agreed that an MRI would be in order. The MRI would show soft tissue (muscle and tendon) in clear relief.
On April 28th the MRI results came back. A completely severed ACL and a severely torn meniscus. No comment on Plantaris tendon muscle ... which I consider a failing of the radiologist completing the report. (Clearly, not a sports competent radiologist).
On May 2nd I met with a local orthopedist who confirmed the radiologists report. He had earlier commented that I was "a long way off from even thinking about a knee replacement." He still has that opinion.
The orthopedist casually noted that the completely severed ACL had probably been there for 8 or 9 years and the other ligaments (connecting the tibia to the femora) were strong and intact and the surrounding muscle was exceptionally good.
This supports my current thinking that the arthritis is of negligible consequence (i.e., no pain). It also supports my thinking that the Plantaris tendon remains the source of pain.
I have made an appointment (2nd opinion) with a highly regarded (and recommended) `sports' orthopedist in Phoenix in ten days. Among the treatment interventions he provides is stem cell injection into the tendon to hasten and strengthen repair and recovery. This and other issues will be discussed at our meeting.
In the meantime I have decided to minimize the stressful training due to the back of the knee tendon concern. I'm backing off power pedaling (i.e., heavy watts). And my training terrain is as flat as I can find in the local area. My tentative expectation is that this year will be the year of `loping' on the bike.
There are a few serious problems with `loping.' First, it degrades my power, strength and endurance for challenging events (overall body `softening'.) Second, demanding and challenging physical activity is, and always has been, a healthy form of expression. Without it I become anxious, bored and tend toward depression. (Staying Sane)
Anticipating the downside of a year of `loping' I am doing some cross-training with the indoor rower, i.e., the Concept 2. I've been an off-and-on user of the Concept 2 over the years and found it an exceptionally challenging device, one that will allow me to `keep sane' and maintain an emotional and psychological balance.
Whatever happens in the near term with the knee (rest, surgery, stem cell injections, etc) I will have the Concept 2 to keep me fit and sane.
More to come as time and experience inform me.
Over the next few months the discomfort continued and I found myself simply waiting it out and trying a few modifications to the bike. I decided that I pulled a tendon because I was extending my leg too far. I scooched the seat up closer to the crank to limit leg extension. That seemed to work for a while but when I was doing a lot of climbing in the local area the pain returned.
I waited it out.
The Pace Bend Ultra Race in Texas came in February 2018. I was hoping for minimal pain. It didn't happen. PBUR has several short and steep climbs that irritated the leg. I almost quit the event mid way but decided to simply ride as long as I could stand the discomfort and then stop and rest.
Returning home I consulted my primary care physician, had knee x-rays and then had a cortocosteroid injection in my right knee, making the assumption I had arthritic pain. That had no real effect. That is, after some rest and sedate cycling I started climbing the hills out here. The pain reappeared. In fact, through the process of elimination it became clear that I did have tendonitis and that the minimally present knee arthritis was not the problem.
Some time during late 2017 I must have injured the plantaris muscle/tendon. THIS is a link to a very helpful medical article, i.e., `The Plantaris Muscle: Anatomy, Injury, Imaging, and Treatment'.
Often called `tennis leg' the treatment is standard for tendonitis: RICE, i.e., rest, ice, compression and elevation.
First, I canceled participation in two ultra events in Texas taking place in early and late April. Second, I am training on the least challenging (i.e., flat) terrain in the area. Third, I moved the seat on my bikes up a few centimeters so as to extend my leg less, thus minimizing the irritation of the plantaris muscle. Fourth, I am using a corded (electric) hand held vibrator with a heated head on the plantaris muscle. And finally I am icing, compressing and elevating the leg after each training event.
I am not seeking chiropractic or physical therapy intervention. Given the location of the injury and the recommended treatment methods I believe that I am doing all that can be done on my own.
The most difficult aspect of treatment is `rest.' Minimizing intense training while still pedaling along at a sedate pace is as much rest as I'm willing to do at this time. I take two consecutive days a week off from training.
Practically and hopefully this treatment regimen will heal the plantaris muscle and allow me to return to more challenging riding.
Update: May 6, 2018
Over the past few weeks I've had good and not so good training experiences. In discussion with my primary care physician we agreed that an MRI would be in order. The MRI would show soft tissue (muscle and tendon) in clear relief.
On April 28th the MRI results came back. A completely severed ACL and a severely torn meniscus. No comment on Plantaris tendon muscle ... which I consider a failing of the radiologist completing the report. (Clearly, not a sports competent radiologist).
On May 2nd I met with a local orthopedist who confirmed the radiologists report. He had earlier commented that I was "a long way off from even thinking about a knee replacement." He still has that opinion.
The orthopedist casually noted that the completely severed ACL had probably been there for 8 or 9 years and the other ligaments (connecting the tibia to the femora) were strong and intact and the surrounding muscle was exceptionally good.
This supports my current thinking that the arthritis is of negligible consequence (i.e., no pain). It also supports my thinking that the Plantaris tendon remains the source of pain.
I have made an appointment (2nd opinion) with a highly regarded (and recommended) `sports' orthopedist in Phoenix in ten days. Among the treatment interventions he provides is stem cell injection into the tendon to hasten and strengthen repair and recovery. This and other issues will be discussed at our meeting.
In the meantime I have decided to minimize the stressful training due to the back of the knee tendon concern. I'm backing off power pedaling (i.e., heavy watts). And my training terrain is as flat as I can find in the local area. My tentative expectation is that this year will be the year of `loping' on the bike.
There are a few serious problems with `loping.' First, it degrades my power, strength and endurance for challenging events (overall body `softening'.) Second, demanding and challenging physical activity is, and always has been, a healthy form of expression. Without it I become anxious, bored and tend toward depression. (Staying Sane)
Anticipating the downside of a year of `loping' I am doing some cross-training with the indoor rower, i.e., the Concept 2. I've been an off-and-on user of the Concept 2 over the years and found it an exceptionally challenging device, one that will allow me to `keep sane' and maintain an emotional and psychological balance.
Whatever happens in the near term with the knee (rest, surgery, stem cell injections, etc) I will have the Concept 2 to keep me fit and sane.
More to come as time and experience inform me.
Sunday, April 22, 2018
I'll Stop Failing When I Stop Trying - 3 Medals for 2017
Despite several disappointing outcomes to my 2017 cycling year there were a few silver linings.
The World Ultra Cycling Association (formerly the UltraMarathon Cycling Association) sent me three medals for events they sponsored during 2017.
One is the `Hard Ass' Champion for male recumbent cyclists age 70 and over. To think it took me 72 years to get a medal for something that has been a core component of my character ... well.
One is for the `Mile Eater' Challenge for male recumbent cyclists age 70 and over. I didn't know there was a challenge for that. But I'll take it.
And finally one is for the 24 Hour Challenge for male recumbent cyclists age 70 and over. I think this one is for the World Time Trial Challenge in Borrego Springs, CA, in November 2017.
And here is the essential disclosure. I think I was the only `Male Recumbent Cyclist age 70 and over' to even enter these events. In other words, `to enter is to win.'
On the one hand I love getting cool medals, plaques and awards. On the other hand I feel sort of like a fourth grader who showed up at school on the same day everybody got an attendance award for simply being there.
I'm hoping for more `Male Recumbent Cyclists age 70 and over' to share these awards.
Way cool.
The World Ultra Cycling Association (formerly the UltraMarathon Cycling Association) sent me three medals for events they sponsored during 2017.
One is the `Hard Ass' Champion for male recumbent cyclists age 70 and over. To think it took me 72 years to get a medal for something that has been a core component of my character ... well.
One is for the `Mile Eater' Challenge for male recumbent cyclists age 70 and over. I didn't know there was a challenge for that. But I'll take it.
And finally one is for the 24 Hour Challenge for male recumbent cyclists age 70 and over. I think this one is for the World Time Trial Challenge in Borrego Springs, CA, in November 2017.
And here is the essential disclosure. I think I was the only `Male Recumbent Cyclist age 70 and over' to even enter these events. In other words, `to enter is to win.'
On the one hand I love getting cool medals, plaques and awards. On the other hand I feel sort of like a fourth grader who showed up at school on the same day everybody got an attendance award for simply being there.
I'm hoping for more `Male Recumbent Cyclists age 70 and over' to share these awards.
Way cool.
Friday, April 6, 2018
So, Here Is What I'm Doing for the Tendonitis
Several months ago I began experiencing a growing ache in my right leg. At first I just racked it up to the usual temporary discomfort of sore muscles or something else that would work itself out. But then it limited my ability to stay on the bike at the November 2017 World Time Trials in Borrego Springs, CA. I got off the bike and elevated the right leg for about 90 minutes in total. That helped but it slowed me down for the rest of the event.
Over the next few months the discomfort continued and I found myself simply waiting it out and trying a few modifications to the bike. I decided that I pulled a tendon because I was extending my leg too far. I scooched the seat up closer to the crank to limit leg extension. That seemed to work for a while but when I was doing a lot of climbing in the local area the pain returned.
I waited it out.
The Pace Bend Ultra Race in Texas came in February 2018. I was hoping for minimal pain. It didn't happen. PBUR has several short and steep climbs that irritated the leg. I almost quit the event mid way but decided to simply ride as long as I could stand the discomfort and then stop and rest.
Returning home I consulted my primary care physician, had knee x-rays and then had a cortocosteroid injection in my right knee, making the assumption I had arthritic pain. That had no real effect. That is, after some rest and sedate cycling I started climbing the hills out here. The pain reappeared. In fact, through the process of elimination it became clear that I did have tendonitis and that the minimally present knee arthritis was not the problem.
Some time during late 2017 I must have injured the plantaris muscle/tendon. THIS is a link to a very helpful medical article, i.e., `The Plantaris Muscle: Anatomy, Injury, Imaging, and Treatment'.
Often called `tennis leg' the treatment is standard for tendonitis: RICE, i.e., rest, ice, compression and elevation.
First, I canceled participation in two ultra events in Texas taking place in early and late April. Second, I am training on the least challenging (i.e., flat) terrain in the area. Third, I moved the seat on my bikes up a few centimeters so as to extend my leg less, thus minimizing the irritation of the plantaris muscle. Fourth, I am using a corded (electric) hand held vibrator with a heated head on the plantaris muscle. And finally I am icing, compressing and elevating the leg after each training event.
I am not seeking chiropractic or physical therapy intervention. Given the location of the injury and the recommended treatment methods I believe that I am doing all that can be done on my own.
The most difficult aspect of treatment is `rest.' Minimizing intense training while still pedaling along at a sedate pace is as much rest as I'm willing to do at this time. I take two consecutive days a week off from training.
Practically and hopefully this treatment regimen will heal the plantaris muscle and allow me to return to more challenging riding.
Update: May 6, 2018
Over the past few weeks I've had good and not so good training experiences. In discussion with my primary care physician we agreed that an MRI would be in order. The MRI would show soft tissue (muscle and tendon) in clear relief.
On April 28th the MRI results came back. A completely severed ACL and a severely torn meniscus. No comment on Plantaris tendon muscle ... which I consider a failing of the radiologist completing the report. (Clearly, not a sports competent radiologist).
On May 2nd I met with a local orthopedist who confirmed the radiologists report. He had earlier commented that I was "a long way off from even thinking about a knee replacement." He still has that opinion.
The orthopedist casually noted that the completely severed ACL had probably been there for 8 or 9 years and the other ligaments (connecting the tibia to the femora) were strong and intact and the surrounding muscle was exceptionally good.
This supports my current thinking that the arthritis is of negligible consequence (i.e., no pain). It also supports my thinking that the Plantaris tendon remains the source of pain.
I have made an appointment (2nd opinion) with a highly regarded (and recommended) `sports' orthopedist in Phoenix in ten days. Among the treatment interventions he provides is stem cell injection into the tendon to hasten and strengthen repair and recovery. This and other issues will be discussed at our meeting.
In the meantime I have decided to minimize the stressful training due to the back of the knee tendon concern. I'm backing of power pedaling (i.e., heavy watts) and my training terrain is as flat as I can find in the local area. My tentative expectation is that this year will be the year of `loping' on the bike.
There are a few serious problems with `loping.' First, it degrades my power, strength and endurance for challenging events (overall body `softening'.) Second, demanding and challenging physical activity is, and always has been, a healthy form of expression. Without it I become anxious, bored and tend toward depression. (Staying Sane)
Anticipating the downside of a year of `loping' I am doing some cross-training with the indoor rower, i.e., the Concept 2. I've been and off-and-on user of the Concept 2 over the years and found it an exceptionally challenging device, one that will allow me to `keep sane' and maintain an emotional and psychological balance.
Whatever happens in the near term with the knee (rest, surgery, stem cell injections, etc) I will have the Concept 2 to keep me fit and sane.
More to come as time and experience inform me.
Over the next few months the discomfort continued and I found myself simply waiting it out and trying a few modifications to the bike. I decided that I pulled a tendon because I was extending my leg too far. I scooched the seat up closer to the crank to limit leg extension. That seemed to work for a while but when I was doing a lot of climbing in the local area the pain returned.
I waited it out.
The Pace Bend Ultra Race in Texas came in February 2018. I was hoping for minimal pain. It didn't happen. PBUR has several short and steep climbs that irritated the leg. I almost quit the event mid way but decided to simply ride as long as I could stand the discomfort and then stop and rest.
Returning home I consulted my primary care physician, had knee x-rays and then had a cortocosteroid injection in my right knee, making the assumption I had arthritic pain. That had no real effect. That is, after some rest and sedate cycling I started climbing the hills out here. The pain reappeared. In fact, through the process of elimination it became clear that I did have tendonitis and that the minimally present knee arthritis was not the problem.
Some time during late 2017 I must have injured the plantaris muscle/tendon. THIS is a link to a very helpful medical article, i.e., `The Plantaris Muscle: Anatomy, Injury, Imaging, and Treatment'.
Often called `tennis leg' the treatment is standard for tendonitis: RICE, i.e., rest, ice, compression and elevation.
First, I canceled participation in two ultra events in Texas taking place in early and late April. Second, I am training on the least challenging (i.e., flat) terrain in the area. Third, I moved the seat on my bikes up a few centimeters so as to extend my leg less, thus minimizing the irritation of the plantaris muscle. Fourth, I am using a corded (electric) hand held vibrator with a heated head on the plantaris muscle. And finally I am icing, compressing and elevating the leg after each training event.
I am not seeking chiropractic or physical therapy intervention. Given the location of the injury and the recommended treatment methods I believe that I am doing all that can be done on my own.
The most difficult aspect of treatment is `rest.' Minimizing intense training while still pedaling along at a sedate pace is as much rest as I'm willing to do at this time. I take two consecutive days a week off from training.
Practically and hopefully this treatment regimen will heal the plantaris muscle and allow me to return to more challenging riding.
Update: May 6, 2018
Over the past few weeks I've had good and not so good training experiences. In discussion with my primary care physician we agreed that an MRI would be in order. The MRI would show soft tissue (muscle and tendon) in clear relief.
On April 28th the MRI results came back. A completely severed ACL and a severely torn meniscus. No comment on Plantaris tendon muscle ... which I consider a failing of the radiologist completing the report. (Clearly, not a sports competent radiologist).
On May 2nd I met with a local orthopedist who confirmed the radiologists report. He had earlier commented that I was "a long way off from even thinking about a knee replacement." He still has that opinion.
The orthopedist casually noted that the completely severed ACL had probably been there for 8 or 9 years and the other ligaments (connecting the tibia to the femora) were strong and intact and the surrounding muscle was exceptionally good.
This supports my current thinking that the arthritis is of negligible consequence (i.e., no pain). It also supports my thinking that the Plantaris tendon remains the source of pain.
I have made an appointment (2nd opinion) with a highly regarded (and recommended) `sports' orthopedist in Phoenix in ten days. Among the treatment interventions he provides is stem cell injection into the tendon to hasten and strengthen repair and recovery. This and other issues will be discussed at our meeting.
In the meantime I have decided to minimize the stressful training due to the back of the knee tendon concern. I'm backing of power pedaling (i.e., heavy watts) and my training terrain is as flat as I can find in the local area. My tentative expectation is that this year will be the year of `loping' on the bike.
There are a few serious problems with `loping.' First, it degrades my power, strength and endurance for challenging events (overall body `softening'.) Second, demanding and challenging physical activity is, and always has been, a healthy form of expression. Without it I become anxious, bored and tend toward depression. (Staying Sane)
Anticipating the downside of a year of `loping' I am doing some cross-training with the indoor rower, i.e., the Concept 2. I've been and off-and-on user of the Concept 2 over the years and found it an exceptionally challenging device, one that will allow me to `keep sane' and maintain an emotional and psychological balance.
Whatever happens in the near term with the knee (rest, surgery, stem cell injections, etc) I will have the Concept 2 to keep me fit and sane.
More to come as time and experience inform me.
Friday, March 23, 2018
Texas Ultra Spirit - Logistics
These past three or four weeks have been a maelstrom of medical issues. Most of them `preventative.' The last week has been consumed with work (part time clinical practice) and my wife's knee replacement surgery. She's doing remarkably well... up and about with a cane and ascending and descending stairs. Neither of us expected such a strong recovery.
This is a link to the surgery performed. Her physician (Bertrand Kaper, MD) working on another patient utilizing identical procedure: Complete Replacement of Right Knee
Needless to say my training has been impacted. Probably not a bad thing given that I've concluded that the right knee pain was NOT arthritis but it was tendonitis. The steroid shot in the right knee had no effect on the pain when I pushed the intensity on a 75 mile long, 5,300 ft of climbing event several weeks ago.
As well, I was able to more specifically locate the source of the pain to the right posterior tendon descending from the knee. Proper tendon care has subsequently been employed. More rest than I was patient/willing to allow. Ice. Heat. Less intense work on the trainer. In this regard the three weeks of medical distractions has been a good thing.
If my wife continues to improve she'll be walking without assistance or support and driving in two weeks. Far less demand on me for 24/7 caregiving, shopping, household chores, cooking, etc, etc..
So that means I've got 4 weeks til TUS. A week more of work on the trainer, then every other day on the road. And then mostly full time open road work. The TUS course is not hilly (TEXAS ULTRA SPIRIT COURSE). Especially compared with the Pace Bend Ultra Race Course (3 Laps of PBUR Course. Which means that I can train on less challenging (climbing) road out here. Good for tendon care.
If I do participate in the Texas Ultra Spirit Ultra Race I will drive, sleep and self-support from my Ford Connect Transit Van. I've attached a generous roof rack that will carry clothes, tools, supplies, etc in two Series 3 Sportubes, leaving ample room inside for the bikes, a cot, sleeping gear and other traveling needs. When I get to the TUS I'll pack up the cot and sleeping gear on the rack and position my clothing supplies, etc, in the van for the Race.
Friday, March 16, 2018
Whining ... and maybe some useful advice
Tendonitis?
Arthritis?
Cataracts?
Dental implants?
What I thought was first tendonitis, and then arthritis, and then, again tendonitis is just that: tendonitis. A simple ‘use’ injury. A ‘use’ injury that took a lot of time, effort and money to identify.
First, I mostly took things calmly and backed off the intensity. A little.
Then, when the pain persisted I got x-rays to see if it was arthritis. It is. But we all have some arthritis as we age. And my x-rays showed the arthritis was worse on the OTHER knee... which had no pain.
Still, I got a cortisone shot in the knee that hurt. Gentle to mildly demanding training resulted in no pain.
Two weeks later I did an intensive training session of 75 miles and 5,400 feet of climbing. Pain returned. NOT the knee. Localised to (no medical jargon) the back of the knee. The constant extension of the leg irritated (-itis = inflammation) the tendon.
So. Back to tendonitis. And the KEY treatment for tendonitis is rest (with ice, heat, mild stretching and NSAIDs).
Cataracts.
That is, glasses. Again, almost everybody gets some-or-a-lot of ‘stuff’ in their eyes as they age. I had ‘some’ stuff. But these days ophthalmologists can also put a corrective lens in the eye after they ‘suck’ the cataract stuff out of the eye.
So I had that done last week. Uncomfortable but really, really worth it.
NO GLASSES. NO GLASSES. NO GLASSES!!!
Dental.
Again. As we age ‘preventative maintenance' is a strategic factor in remaining active and competitive. Dental implants. Four of them.
Weird shit.
----------------------------------------------------------------------------
So the past 2 weeks have felt like my head has been used for golf practice with a 5 iron.
BUT WAIT!! THERE’S MORE.
As I type this out I’m watching over my wife in a hospital 5 hours after she her second knee replacement. When we return home I’ll be tending to her every wish and sneaking off to the trainer as much as possible.
Coming up.
Easy peasy.
Arthritis?
Cataracts?
Dental implants?
What I thought was first tendonitis, and then arthritis, and then, again tendonitis is just that: tendonitis. A simple ‘use’ injury. A ‘use’ injury that took a lot of time, effort and money to identify.
First, I mostly took things calmly and backed off the intensity. A little.
Then, when the pain persisted I got x-rays to see if it was arthritis. It is. But we all have some arthritis as we age. And my x-rays showed the arthritis was worse on the OTHER knee... which had no pain.
Still, I got a cortisone shot in the knee that hurt. Gentle to mildly demanding training resulted in no pain.
Two weeks later I did an intensive training session of 75 miles and 5,400 feet of climbing. Pain returned. NOT the knee. Localised to (no medical jargon) the back of the knee. The constant extension of the leg irritated (-itis = inflammation) the tendon.
So. Back to tendonitis. And the KEY treatment for tendonitis is rest (with ice, heat, mild stretching and NSAIDs).
Cataracts.
That is, glasses. Again, almost everybody gets some-or-a-lot of ‘stuff’ in their eyes as they age. I had ‘some’ stuff. But these days ophthalmologists can also put a corrective lens in the eye after they ‘suck’ the cataract stuff out of the eye.
So I had that done last week. Uncomfortable but really, really worth it.
NO GLASSES. NO GLASSES. NO GLASSES!!!
Dental.
Again. As we age ‘preventative maintenance' is a strategic factor in remaining active and competitive. Dental implants. Four of them.
Weird shit.
----------------------------------------------------------------------------
So the past 2 weeks have felt like my head has been used for golf practice with a 5 iron.
BUT WAIT!! THERE’S MORE.
As I type this out I’m watching over my wife in a hospital 5 hours after she her second knee replacement. When we return home I’ll be tending to her every wish and sneaking off to the trainer as much as possible.
Coming up.
- Texas Ultra Spirit 24 hours.
- Then 24 Hours In The Canyon.
Easy peasy.
Thursday, February 8, 2018
Pace Bend Ultra - Race Report
I participated in the Pace Bend Ultra Race last Friday and Saturday (Feb 2 - 3). I registered for the 24 hour event.
THE PACE BEND COURSE:
Located on a small Texas State Park (a peninsula, Pace Bend State Park) the course consists of a 6.2 mile rectangular `loop,' Pace Bend Ultra Course. There is virtually no traffic on this two lane, glass smooth open road. This is a hilly course with three very short (less than 50 yards) climbs topping off at 11 - 12% degree grades. Short and steep. The descents match the ascents, except that they are longer and somewhat twisty. For a total of 316 feet of climbing and an average of 51 feet per mile.
The staging point (start and finish) constitutes a large camping and RV parking area with a large washroom with shower facility, several picnic tables and benches. Racer stations are lined up along the side of the course road allowing both crewed support and self support. If the racer is doing the 18 hour or 24 hour event (night time darkness) s/he may experience the occasional bright lights of vehicles cresting a hill in the opposite direction.
RACE ORGANIZATION AND SUPPORT:
It couldn't have been better. Very well thought out, organized and supported throughout the event. The race organizers offered rental of large tables, 10 x 10 large canopy, chairs and ice chests. Just bring you bike, your clothes and food. I rented both a table and the canopy. The Race support staff set up and took down both of them -- very, very helpful.
A very large illuminated digital time display (time of day) was set up just before the start line. This is a chip timed event but with a simple twist: no chip. Instead the racer attaches to his/her bike an electronic ribbon on which your racer number is displayed. Better than a chip. The electronic ribbon is disposable. (I have a habit of forgetting to return the chip after an event and wind up mailing the chip back to the race organizer. The ribbon eliminates this.)
As I was traveling from Arizona (2,500 miles, round trip) I inquired if I could access the services of a local crew person (nutrition, mechanicals, clothing exchanges, other race related logistics). I was directed to Shane Traughber of Traughber Nutrition. Traughber Nutrition offers a variety of services in support of health and competitive athletics. Did I luck out! Shane supported me at every level, i.e., nutrition, physical, logistics, timing, encouragement and experienced wisdom.
On the afternoon of the 3rd a mobile bike shop was present to offer support and equipment for those needing it. After the race a sumptuous BBQ meal was provided ticket holders. Very quickly after the race (less than an hour) the awards ceremony took place, allowing tired racers and crew to receive their honors and skeedaddle to rest after the event.
THE RACE CATEGORIES AND PARTICIPANTS:
The 24 non-drafting event is a Race Across America (RAAM) qualifying event. During the entire event a support vehicle drives the course in the opposite direction. At one point during the course there is a left turn across a lane. The turn is brightly illuminated and monitored by either/both a race official (with vehicle) or a police vehicle with lights flashing. (I felt very safe, especially as the long hours of racing does affect one's level of alertness and vigilance).
There are four events: 24 hour, 18 hour, 12 hour and 6 hour. Upright (standard) bicycles, recumbents (2 wheeled and trikes). Geared and fixed gear. Solo, two person and four person teams.
I observed virtually every category of racer. From the extremely powerful and fast competitive racer to the more average (and in my case, sedate) racer. All age, gender, bike type categories.
MY RACE:
As mentioned I registered for the 24 hour race, solo, two wheel recumbent.
After completing the November (2017) World Time Trial Championships in Borrego Springs, CA, I wanted a near term racing event goal to anchor my winter training. The Pace Bend Ultra Race fit the bill in many respects: World Ultra Cycling Association endorsed; safe route; good race organization and direction.
I arrived at the nearby town of Spicewood, Texas two days before the start of the race. On the day before the race I rode the course route (6.2 miles) several times to familiarize myself with it, to make final bicycle adjustments. On the day of the race I arrived at the course at 2:00PM and met Shane Traughber. The race staff set up the pop-up tent and table for me. I arranged my supplies and gear (food, liquid, tools, bottles, etc) on the table and familiarized Shane with my clothing supplies and the recumbent bikes that I was to ride.
The race began at 6:00PM, with a mass start. The weather was in the late 50F's, with virtually no wind but overcast. It quickly became dark. Having participated in many 12 and 24 hour races I was certain to pace myself for the long haul, i.e., no fast laps that would only compromise my endurance.
As the evening and night wore on I found myself having a problem with the bright lights of the oncoming vehicles. It was pitch black. And I don't know if they had their bright lights on or not. But a recumbent cyclists position is typically at or below the level of the headlights of a vehicle. At one point, while patiently climbing a 12% incline I found myself blinded and disoriented by the oncoming headlights of a vehicle. And I had to stop and get off the bike. It is very difficult to get back on a recumbent and start climbing a 12% incline so I walked about 25 yards to the top of the hill before I got back on the bike to ride. Although I didn't have to get off the bike again after that point I struggled with being near-blinded by oncoming lights for the remainder of the night.
In October of 2017 I apparently pulled a tendon in my right leg during training on some of the bruiser mountains in my local terrain (Prescott, AZ). I had been nursing and caring for that issue over the subsequent months with sometimes-good sometimes-not-so-good results. My hope was for a `good' outcome at the Pace Bend Ultra Race. That is, no interference with my performance from the tendonitis.
After completing about 6 hours of racing in a cautious, careful and `intelligent' manner ... things got `not-so-good.' It started with a little ache behind the right knee and progressed quickly to a throbbing pain around the knee and down my calf to my right foot. A show-stopper. I wasn't sure if it was complete show-stopper but it took me off the bike.
This had happened the previous November at the World Time Trials and I got off the bike, laid down and elevated my right leg for about two hours. So I did that again at Pace Bend. But ... would you believe ... I fell asleep. I was down and off the bike for three hours. Waking up I found that the pain and aching in the leg was virtually non-existent. HURRAH! But I knew, of course, that I was vulnerable to the tendonitis flare-up.
I got on the bike and took off again for about two more hours before the disabling tendonitis returned. I elevated my leg again, this time for about an hour. I was bummed. The aching seemed to persist. I was really, really bummed. Long story short, I concluded that my race was over. In this state of `bummedness' I actually started to put my street clothes on and told Shane I was going to pack it in. Shane applied his `influence' skills on me. And despite his logic and experience he is no match for a pigheaded arrogant cranky Irishman who will listen to no one and nothing. .... Or so I thought.
As I was packing my van with my gear I started to think just how shitty and depressed I would feel driving back home. I mean really, really SHITTY and DEPRESSED.
So I turned to Shane and said: "Ummm. Uhhh. I think I'm having a change of mind." I realized when I said it that it must have sounded like "I think I'm having gastroenteritis in my pants."
We both blinked. And smiled. And I decided to ride the friggin' bike on the friggin' course for as long as I could. Then if the disabling pain returned I'd get off for 20 minutes, rest the leg ... and get back on the friggin' bike and ride the friggin' course again. And over and over again.
At first I rode four laps before I had to dismount. Then that got to three laps. And finally to ride two laps, get off, get back to riding. Until 6:00PM.
I am very happy that I allowed myself to do that. Though I didn't achieve the 300 mile goal I had planned on I am grateful to Shane for his understanding and ... and ... his grim stare.
I had a great time. I'm seeing an orthopaedist next Thursday.
I will be back at the Pace Bend Ultra Race in 2019!
THE PACE BEND COURSE:
Located on a small Texas State Park (a peninsula, Pace Bend State Park) the course consists of a 6.2 mile rectangular `loop,' Pace Bend Ultra Course. There is virtually no traffic on this two lane, glass smooth open road. This is a hilly course with three very short (less than 50 yards) climbs topping off at 11 - 12% degree grades. Short and steep. The descents match the ascents, except that they are longer and somewhat twisty. For a total of 316 feet of climbing and an average of 51 feet per mile.
The staging point (start and finish) constitutes a large camping and RV parking area with a large washroom with shower facility, several picnic tables and benches. Racer stations are lined up along the side of the course road allowing both crewed support and self support. If the racer is doing the 18 hour or 24 hour event (night time darkness) s/he may experience the occasional bright lights of vehicles cresting a hill in the opposite direction.
RACE ORGANIZATION AND SUPPORT:
It couldn't have been better. Very well thought out, organized and supported throughout the event. The race organizers offered rental of large tables, 10 x 10 large canopy, chairs and ice chests. Just bring you bike, your clothes and food. I rented both a table and the canopy. The Race support staff set up and took down both of them -- very, very helpful.
A very large illuminated digital time display (time of day) was set up just before the start line. This is a chip timed event but with a simple twist: no chip. Instead the racer attaches to his/her bike an electronic ribbon on which your racer number is displayed. Better than a chip. The electronic ribbon is disposable. (I have a habit of forgetting to return the chip after an event and wind up mailing the chip back to the race organizer. The ribbon eliminates this.)
As I was traveling from Arizona (2,500 miles, round trip) I inquired if I could access the services of a local crew person (nutrition, mechanicals, clothing exchanges, other race related logistics). I was directed to Shane Traughber of Traughber Nutrition. Traughber Nutrition offers a variety of services in support of health and competitive athletics. Did I luck out! Shane supported me at every level, i.e., nutrition, physical, logistics, timing, encouragement and experienced wisdom.
On the afternoon of the 3rd a mobile bike shop was present to offer support and equipment for those needing it. After the race a sumptuous BBQ meal was provided ticket holders. Very quickly after the race (less than an hour) the awards ceremony took place, allowing tired racers and crew to receive their honors and skeedaddle to rest after the event.
THE RACE CATEGORIES AND PARTICIPANTS:
The 24 non-drafting event is a Race Across America (RAAM) qualifying event. During the entire event a support vehicle drives the course in the opposite direction. At one point during the course there is a left turn across a lane. The turn is brightly illuminated and monitored by either/both a race official (with vehicle) or a police vehicle with lights flashing. (I felt very safe, especially as the long hours of racing does affect one's level of alertness and vigilance).
There are four events: 24 hour, 18 hour, 12 hour and 6 hour. Upright (standard) bicycles, recumbents (2 wheeled and trikes). Geared and fixed gear. Solo, two person and four person teams.
I observed virtually every category of racer. From the extremely powerful and fast competitive racer to the more average (and in my case, sedate) racer. All age, gender, bike type categories.
MY RACE:
As mentioned I registered for the 24 hour race, solo, two wheel recumbent.
After completing the November (2017) World Time Trial Championships in Borrego Springs, CA, I wanted a near term racing event goal to anchor my winter training. The Pace Bend Ultra Race fit the bill in many respects: World Ultra Cycling Association endorsed; safe route; good race organization and direction.
I arrived at the nearby town of Spicewood, Texas two days before the start of the race. On the day before the race I rode the course route (6.2 miles) several times to familiarize myself with it, to make final bicycle adjustments. On the day of the race I arrived at the course at 2:00PM and met Shane Traughber. The race staff set up the pop-up tent and table for me. I arranged my supplies and gear (food, liquid, tools, bottles, etc) on the table and familiarized Shane with my clothing supplies and the recumbent bikes that I was to ride.
The race began at 6:00PM, with a mass start. The weather was in the late 50F's, with virtually no wind but overcast. It quickly became dark. Having participated in many 12 and 24 hour races I was certain to pace myself for the long haul, i.e., no fast laps that would only compromise my endurance.
As the evening and night wore on I found myself having a problem with the bright lights of the oncoming vehicles. It was pitch black. And I don't know if they had their bright lights on or not. But a recumbent cyclists position is typically at or below the level of the headlights of a vehicle. At one point, while patiently climbing a 12% incline I found myself blinded and disoriented by the oncoming headlights of a vehicle. And I had to stop and get off the bike. It is very difficult to get back on a recumbent and start climbing a 12% incline so I walked about 25 yards to the top of the hill before I got back on the bike to ride. Although I didn't have to get off the bike again after that point I struggled with being near-blinded by oncoming lights for the remainder of the night.
In October of 2017 I apparently pulled a tendon in my right leg during training on some of the bruiser mountains in my local terrain (Prescott, AZ). I had been nursing and caring for that issue over the subsequent months with sometimes-good sometimes-not-so-good results. My hope was for a `good' outcome at the Pace Bend Ultra Race. That is, no interference with my performance from the tendonitis.
After completing about 6 hours of racing in a cautious, careful and `intelligent' manner ... things got `not-so-good.' It started with a little ache behind the right knee and progressed quickly to a throbbing pain around the knee and down my calf to my right foot. A show-stopper. I wasn't sure if it was complete show-stopper but it took me off the bike.
This had happened the previous November at the World Time Trials and I got off the bike, laid down and elevated my right leg for about two hours. So I did that again at Pace Bend. But ... would you believe ... I fell asleep. I was down and off the bike for three hours. Waking up I found that the pain and aching in the leg was virtually non-existent. HURRAH! But I knew, of course, that I was vulnerable to the tendonitis flare-up.
I got on the bike and took off again for about two more hours before the disabling tendonitis returned. I elevated my leg again, this time for about an hour. I was bummed. The aching seemed to persist. I was really, really bummed. Long story short, I concluded that my race was over. In this state of `bummedness' I actually started to put my street clothes on and told Shane I was going to pack it in. Shane applied his `influence' skills on me. And despite his logic and experience he is no match for a pigheaded arrogant cranky Irishman who will listen to no one and nothing. .... Or so I thought.
As I was packing my van with my gear I started to think just how shitty and depressed I would feel driving back home. I mean really, really SHITTY and DEPRESSED.
So I turned to Shane and said: "Ummm. Uhhh. I think I'm having a change of mind." I realized when I said it that it must have sounded like "I think I'm having gastroenteritis in my pants."
We both blinked. And smiled. And I decided to ride the friggin' bike on the friggin' course for as long as I could. Then if the disabling pain returned I'd get off for 20 minutes, rest the leg ... and get back on the friggin' bike and ride the friggin' course again. And over and over again.
At first I rode four laps before I had to dismount. Then that got to three laps. And finally to ride two laps, get off, get back to riding. Until 6:00PM.
I am very happy that I allowed myself to do that. Though I didn't achieve the 300 mile goal I had planned on I am grateful to Shane for his understanding and ... and ... his grim stare.
I had a great time. I'm seeing an orthopaedist next Thursday.
I will be back at the Pace Bend Ultra Race in 2019!
Shane Traughber, me and ... TA DA! the recumbent winner, Steve Timmons.
Thursday, January 25, 2018
Several Short Videos of A Typical Training Route
In late December of 2017 I took some 2 to 6 minute videos of sections of an `all weather' local training route. THIS is a link to the RWGPS map of the route.
Below is a link to the videos
SKULL VALLEY TO KIRKLAND AND BACK
On a few of the descents I used the `luge' method of removing the right foot from the pedal and extending it over the pedal. This reduces some wind resistance and increases stability when descending. I usually don't do this until I exceed 35 mph. Usually (sometimes, with a strong tailwind, I increase the RPMs into the 40 mph range).
Below is a link to the videos
SKULL VALLEY TO KIRKLAND AND BACK
On a few of the descents I used the `luge' method of removing the right foot from the pedal and extending it over the pedal. This reduces some wind resistance and increases stability when descending. I usually don't do this until I exceed 35 mph. Usually (sometimes, with a strong tailwind, I increase the RPMs into the 40 mph range).
Thursday, December 21, 2017
Like I Said: "Don't Bring a Knife to a Gunfight"
You can see the results of the 2017 California Triple Crown Stage Race at
http://www.caltriplecrown.org/2017/2017FinishersbyName.asp?Action=StageRace&Action2=Time&ClubID=
and we tip our helmets to each of the 10 finishers who tackled the HUGE challenge of completing the Mulholland Double, the Oceanside Double, and the Terrible Two Double.
After completing all three stages of the 2017 California Triple Crown Stage Race, the following riders were on the podiums:
1-Mark Christopherson
2-Kirsten McDaniel
3-Samer Rezkalla
2017 Women's Division:
1-Kirsten McDaniel
2017 Tandem Division:
No Finishers
2017 Recumbent Division:
No Finishers
2017 Fixed Gear Division:
No Finishers
In the future:
3 Overall Division Winners
3 Women's Division Winners
3 Tandem Division Winners consisting of 2 people each
3 Recumbent Division Winners
3 Fixed Gear Division Winners
From 1996 to 2008, the Doubles in the Stage Race were rotated 3 at a time between Heartbreak, Devil Mountain, Central Coast, Mulholland, and the Terrible Two. In 2009, we added the Mt. Tam Double to the rotation, in 2012, we added the Borrego Double Century, in 2013, we added the Alta Alpina 8 Pass Challenge, in 2016, we added the White Mountain Double to the rotation, and in 2017, we added the Oceanside Double.
Sunday, November 5, 2017
Borrego Springs World Time Trial Championship - 2017
Quick update on the Borrego Springs World Time Trial Championship.
Signed up for and did the 24 hour event. Covered 252 miles (23:37). Off the bike to take rests 1:50 minutes. Every two or three laps (18 miles) stopped to change drink bottles, eat, do some minor mechanical and change clothes. Probably a total of another hour. NO FLAT TIRES!! Providential.
I rode the Bacchetta CA2 with the shorter, medium frame. Zipp wheel up front and a Flo full disk wheel in back. 58/42 upfront with 11/36 in back. I pulled a tendon behind my right knee that restricts my ability to fully extend my leg. The CA3 (longer, large frame) irritates that tendon ...so I rode the shorter bike. No problem.
I feared that on the first night we'd have a fierce west wind but that didn't happen. In the late afternoon (hours 20-24) the wind did pick up, gusting to around 25-30 mph.
Temp at night got down to the upper 40F's at night. It felt a LOT colder. But that is pretty typical on the bike. Pushing into the night, often into a slight wind, wet from sweat ... the windchill goes to the bone.
Around 12:30pm (hour 19:30) I got pretty foggy. Sleep dep. Mayby the warm temps. Unsafe to ride so I stopped and lay down (slept) in the van for an hour and twenty minutes.
As usual the staff and officials were outstanding. Great race direction.
I need to get the cold temp clothing issue straightened out. I should have brought more of my cold weather clothing.
Though the WTTC is billed as a `time trial' (ride as fast as you can in the allotted time) that wasn't important to me.
My only goal was to finish. It's been an `off' cycling year for me and I wanted to `redeem' myself.
Good baseline for the year ahead.
Signed up for and did the 24 hour event. Covered 252 miles (23:37). Off the bike to take rests 1:50 minutes. Every two or three laps (18 miles) stopped to change drink bottles, eat, do some minor mechanical and change clothes. Probably a total of another hour. NO FLAT TIRES!! Providential.
I rode the Bacchetta CA2 with the shorter, medium frame. Zipp wheel up front and a Flo full disk wheel in back. 58/42 upfront with 11/36 in back. I pulled a tendon behind my right knee that restricts my ability to fully extend my leg. The CA3 (longer, large frame) irritates that tendon ...so I rode the shorter bike. No problem.
I feared that on the first night we'd have a fierce west wind but that didn't happen. In the late afternoon (hours 20-24) the wind did pick up, gusting to around 25-30 mph.
Temp at night got down to the upper 40F's at night. It felt a LOT colder. But that is pretty typical on the bike. Pushing into the night, often into a slight wind, wet from sweat ... the windchill goes to the bone.
Around 12:30pm (hour 19:30) I got pretty foggy. Sleep dep. Mayby the warm temps. Unsafe to ride so I stopped and lay down (slept) in the van for an hour and twenty minutes.
As usual the staff and officials were outstanding. Great race direction.
I need to get the cold temp clothing issue straightened out. I should have brought more of my cold weather clothing.
Though the WTTC is billed as a `time trial' (ride as fast as you can in the allotted time) that wasn't important to me.
My only goal was to finish. It's been an `off' cycling year for me and I wanted to `redeem' myself.
Good baseline for the year ahead.
Saturday, October 21, 2017
Bacchetta CA-3 Modifications - October 2017
My verbal abilities leave much to be desired (droning) in this video. But this might be of interest to some.
Walk-around video of the numerous modifications made to the recumbent bike. Including: tiller steering, narrow bullhorn bars, Kent Polk Rail Gun carbon fiber seat (modified), disc brake, 650 wheels, headrest.
https://drive.google.com/file/d/0B8QblJfC4sZnWmRsZ191VjF0dlU/view?usp=sharing
Walk-around video of the numerous modifications made to the recumbent bike. Including: tiller steering, narrow bullhorn bars, Kent Polk Rail Gun carbon fiber seat (modified), disc brake, 650 wheels, headrest.
https://drive.google.com/file/d/0B8QblJfC4sZnWmRsZ191VjF0dlU/view?usp=sharing
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