I tried a new route last night, a relatively short 10 mile route, but one that is somewhat hilly. This route starts at home, takes 32nd street down an insanely steep hill (over 100 feet drop in 3 blocks) that is nearly a 10% grade, by my estimate, and then continues steadily climbing the rest of the way to Stone Park.
When you get into Stone Park, you start dealing with some larger hills.
Turned around, and flew back home. I had some difficulties with 32nd street, but got up it on my bike. I staggered home, and collapsed into the shower.
Later that night, after putting the kids to bed, I noticed a pain in my leg, and my back is pretty sore - I walk like an old man again.
I'm going to remain optimistic, and believe this is just some residual pain, and will go away in a few days.
I hope.
Tuesday, May 01, 2007
Thursday, April 19, 2007
Time trials
My first time trial post surgery took place last night on Timber road. I posted the slowest time of the night, 38:05, for an average of 15.7 mph.
There was a pretty persistent east wind, forecasted to be 10-15 mph, that meant that we were going to be blown out the first 5 miles, and have to fight our way back.
I started 5th in the lineup, and started strong. I averaged about 20-22 mph, and finished the first leg (5 miles) in 14 minutes. During the first leg, my heartrate stuck at about 175. I'll come back to this later, as this was higher than unusual.
The way back was bad. That persistent east wind felt like riding into a wall. I had a mental goal to maintain 12 mph the entire way back, and I was able to maintain (for me) a decent speed for most of the way back. Again, my heart rate stuck at about 170 the entire way, but it dropped to 160 at about the 7 mile point. Once I hit 7 miles, I had to pull every trick in the book to keep my legs going (powering with one leg for 10 pedals, forcing myself to give it everything for a tenth of a mile, then relaxing for the next tenth, etc.)
As I hit the 8 mile point, I vowed to break the 40 minute mark, which gave me a bit added motivation.
At the 9 mile point, Joe Parlett, who I now believe had been close behind me for most of the way back pulled up beside me and started pacing me. As I pulled over the finish line at 15 mph, I noticed my heart rate had climbed above 180 again.
I was thoroughly worn out after the time trial, and had to struggle up the Winery hill and slowly rode the last 2-3 miles to my car.
Miles 0-5 (HRM was about 172-186)
Mile 6 (HRM was about 175)
Mile 7 (HRM was about 160-165)
Mile 8 (HRM was about 155)
Mile 9 (HRM was about 175-180)
Now onto my heart rate. My calculated max heart rate is 192, which means that I was averaging 91% of my MHR for nearly the entire time trial. This is the highest average heart rate I had ever encountered at a time trial.
I was initially concerned, but after some research, it looks as if the anaerobic threshold will occur between 85 and 90% of your max heart rate, and heart rates during a competitive time trial will push the average above your AT.
So, maybe I'm not a freak after all.
There was a pretty persistent east wind, forecasted to be 10-15 mph, that meant that we were going to be blown out the first 5 miles, and have to fight our way back.
I started 5th in the lineup, and started strong. I averaged about 20-22 mph, and finished the first leg (5 miles) in 14 minutes. During the first leg, my heartrate stuck at about 175. I'll come back to this later, as this was higher than unusual.
The way back was bad. That persistent east wind felt like riding into a wall. I had a mental goal to maintain 12 mph the entire way back, and I was able to maintain (for me) a decent speed for most of the way back. Again, my heart rate stuck at about 170 the entire way, but it dropped to 160 at about the 7 mile point. Once I hit 7 miles, I had to pull every trick in the book to keep my legs going (powering with one leg for 10 pedals, forcing myself to give it everything for a tenth of a mile, then relaxing for the next tenth, etc.)
As I hit the 8 mile point, I vowed to break the 40 minute mark, which gave me a bit added motivation.
At the 9 mile point, Joe Parlett, who I now believe had been close behind me for most of the way back pulled up beside me and started pacing me. As I pulled over the finish line at 15 mph, I noticed my heart rate had climbed above 180 again.
I was thoroughly worn out after the time trial, and had to struggle up the Winery hill and slowly rode the last 2-3 miles to my car.
Miles 0-5 (HRM was about 172-186)
Mile 6 (HRM was about 175)
Mile 7 (HRM was about 160-165)
Mile 8 (HRM was about 155)
Mile 9 (HRM was about 175-180)
Now onto my heart rate. My calculated max heart rate is 192, which means that I was averaging 91% of my MHR for nearly the entire time trial. This is the highest average heart rate I had ever encountered at a time trial.
I was initially concerned, but after some research, it looks as if the anaerobic threshold will occur between 85 and 90% of your max heart rate, and heart rates during a competitive time trial will push the average above your AT.
So, maybe I'm not a freak after all.
Monday, April 02, 2007
Back pain explained
As Ric Romero could report, being busy detracts from blogging time.
My back pain ended up being residual pain from the surgery. The worst case scenario would have been that I had another ruptured disc. The MRI showed no extra disc in my back, but it did show some extra floaters in the general area of my spine. They way they explained it was this:
Imagine if you have a single rock in your shoe. Most of the time, it's between your toes, or in a crevice somewhere, where it doesn't hurt. However, every once in awhile, it will get under your toes or your arch, or your heel, and when you step down, it hurts like hell. So, you wiggle your foot inside your shoe and move that rock out of the way again.
Basically, some material in my spinal column bumped against my nerve, and that became pain. My job was to basically wait for this material to die down.
Afterwards, I was cleared for Physical Therapy. I saw the great people at Great Plains Therapy in Vermillion, and Ruth and company were excellent at getting my strength back, plus some.
Unfortunately, financial reasons prohibit me from spending $45 a week to work out, so I had to quit... I hope to start on a more all-inclusive workout plan soon...
My back pain ended up being residual pain from the surgery. The worst case scenario would have been that I had another ruptured disc. The MRI showed no extra disc in my back, but it did show some extra floaters in the general area of my spine. They way they explained it was this:
Imagine if you have a single rock in your shoe. Most of the time, it's between your toes, or in a crevice somewhere, where it doesn't hurt. However, every once in awhile, it will get under your toes or your arch, or your heel, and when you step down, it hurts like hell. So, you wiggle your foot inside your shoe and move that rock out of the way again.
Basically, some material in my spinal column bumped against my nerve, and that became pain. My job was to basically wait for this material to die down.
Afterwards, I was cleared for Physical Therapy. I saw the great people at Great Plains Therapy in Vermillion, and Ruth and company were excellent at getting my strength back, plus some.
Unfortunately, financial reasons prohibit me from spending $45 a week to work out, so I had to quit... I hope to start on a more all-inclusive workout plan soon...
Back pain explained
As Ric Romero could report, being busy detracts from blogging time.
My back pain ended up being residual pain from the surgery. The worst case scenario would have been that I had another ruptured disc. The MRI showed no extra material in my back, but it did show some extra material in the general area of my spine. They way they explained it was this:
Imagine if you have a single rock in your shoe. Most of the time, it's between your toes, or in a crevice somewhere, where it doesn't hurt. However, every once in awhile, it will get under your toes or your arch, or your heel, and when you step down, it hurts like hell. So, you wiggle your foot inside your shoe and move that rock out of the way again.
Basically, some material in my spinal column bumped against my nerve, and that became pain. My job was to basically wait for this material to die down.
Afterwards, I was cleared for Physical Therapy. I saw the great people at Great Plains Therapy in Vermillion, and Ruth and company were excellent at getting my strength back, plus some.
Unfortunately, financial reasons prohibit me from spending $45 a week to work out, so I had to quit... I hope to start on a more all-inclusive workout plan soon...
My back pain ended up being residual pain from the surgery. The worst case scenario would have been that I had another ruptured disc. The MRI showed no extra material in my back, but it did show some extra material in the general area of my spine. They way they explained it was this:
Imagine if you have a single rock in your shoe. Most of the time, it's between your toes, or in a crevice somewhere, where it doesn't hurt. However, every once in awhile, it will get under your toes or your arch, or your heel, and when you step down, it hurts like hell. So, you wiggle your foot inside your shoe and move that rock out of the way again.
Basically, some material in my spinal column bumped against my nerve, and that became pain. My job was to basically wait for this material to die down.
Afterwards, I was cleared for Physical Therapy. I saw the great people at Great Plains Therapy in Vermillion, and Ruth and company were excellent at getting my strength back, plus some.
Unfortunately, financial reasons prohibit me from spending $45 a week to work out, so I had to quit... I hope to start on a more all-inclusive workout plan soon...
Back Biking again
I hit a milestone in my recovery last week - I went on my first extended bike ride on my road bike. I chose a short route, only about 7 miles, but this being Sioux City, I knew there were some steep hills to contend with...
Short Cheyenne Blvd Route
Despite the hills - much steeper and narrower than I'm used to, I ended the ride feeling warmed up and not at all tired. My three big concerns were:
1) would my still numb left leg be able to power me up the hills,
2) Would my back handle the repetitive stress, and
3) would my butt be able to handle a seat without padded biking shorts (still lost from moving)
The answer to all 3 ended up being an enthusiastic yes to the first 2, and a very sore yes to the 3rd... After the ride, I walked up and down my yard to warm down, but realized that I was not very tired at all.
Tired and not dehydrated.
Joe sent me this article about the importance of knowing your sweat rate. I remember when I was first starting out, I would come home after a long ride for a beginner (20-30 miles), and absolutely just collapse in the shower. I knew this would shortly be followed by extreme muscle cramps, diarrhea, and vomiting. After an hour of contorting myself into weird positions while sitting on the pot with a garbage can in my face, I would realize the attack was over, and stumble out into the living room or bedroom to recover from that.
Incredibly stupid. Severe dehydration is life threatening.
I now carry twice as much water as I think I need. I bought a 3 liter Camelbak and make sure it's filled every time I leave the house. In addition, I make sure to drink at least 1 Gatorade bottle every 20 miles or so. Since that, I have had no "attacks", even after my last big ride, a 50 miler...
Short Cheyenne Blvd Route
Despite the hills - much steeper and narrower than I'm used to, I ended the ride feeling warmed up and not at all tired. My three big concerns were:
1) would my still numb left leg be able to power me up the hills,
2) Would my back handle the repetitive stress, and
3) would my butt be able to handle a seat without padded biking shorts (still lost from moving)
The answer to all 3 ended up being an enthusiastic yes to the first 2, and a very sore yes to the 3rd... After the ride, I walked up and down my yard to warm down, but realized that I was not very tired at all.
Tired and not dehydrated.
Joe sent me this article about the importance of knowing your sweat rate. I remember when I was first starting out, I would come home after a long ride for a beginner (20-30 miles), and absolutely just collapse in the shower. I knew this would shortly be followed by extreme muscle cramps, diarrhea, and vomiting. After an hour of contorting myself into weird positions while sitting on the pot with a garbage can in my face, I would realize the attack was over, and stumble out into the living room or bedroom to recover from that.
Incredibly stupid. Severe dehydration is life threatening.
I now carry twice as much water as I think I need. I bought a 3 liter Camelbak and make sure it's filled every time I leave the house. In addition, I make sure to drink at least 1 Gatorade bottle every 20 miles or so. Since that, I have had no "attacks", even after my last big ride, a 50 miler...
Wednesday, January 10, 2007
My back again
Well, I was going to write about how I've been pop for 13 days straight, but something else has come up.
Last Friday was my 9 week checkup after surgery. I saw Emile Fernando, who was puzzled by my lack of progress in gaining leg strength. My leg is still numb, weak, and tingly. I also explained that lately, I had been having some weird back aches. He suggested Physical Therapy, and then probably an EMG if that didn't work.
Sunday, I noticed that it hurt whenever I sat down. Sunday night, I woke up with my left leg in pain. I eventually took a Tylenol with Codeine to get back to sleep. The next day, I called the nurse to report this. Dr. Fernando called me back, and was surprised that I was having back pain. He got some more information from me, and then suggested that I would probably get another MRI, depending on what Dr. Ragnarsson said.
A few minutes later, the nurse called me back and said that I'd be having another MRI on Friday, with a dr. appointment immediately following.
Today, I went through with the Physical Therapy appointment, and talked with Ruth, who is the lady who owns the place. After some light therapy and ultrasound, she said it seemed as if my nerve isn't too compressed, and the MRI would be well worth it. However, regardless, this is a wake-up call for me to get in shape. Which I planned on doing anyway, but now I have every reason to do so.
Last Friday was my 9 week checkup after surgery. I saw Emile Fernando, who was puzzled by my lack of progress in gaining leg strength. My leg is still numb, weak, and tingly. I also explained that lately, I had been having some weird back aches. He suggested Physical Therapy, and then probably an EMG if that didn't work.
Sunday, I noticed that it hurt whenever I sat down. Sunday night, I woke up with my left leg in pain. I eventually took a Tylenol with Codeine to get back to sleep. The next day, I called the nurse to report this. Dr. Fernando called me back, and was surprised that I was having back pain. He got some more information from me, and then suggested that I would probably get another MRI, depending on what Dr. Ragnarsson said.
A few minutes later, the nurse called me back and said that I'd be having another MRI on Friday, with a dr. appointment immediately following.
Today, I went through with the Physical Therapy appointment, and talked with Ruth, who is the lady who owns the place. After some light therapy and ultrasound, she said it seemed as if my nerve isn't too compressed, and the MRI would be well worth it. However, regardless, this is a wake-up call for me to get in shape. Which I planned on doing anyway, but now I have every reason to do so.
Thursday, December 28, 2006
Year without Pop explained
OK, so a year without pop seems like a good idea right now. Here are the ground rules.
1) No liquids of any kind where the primary ingredient is high-fructose corn syrup.
2) No diet versions of these liquids.
3) No diet caffeine free versions of these liquids.
4) No drinks where sugar is added but is not carbonated (e.g. "fruit" drinks) but to pass off as healthy they twist a a sliver of lime over a vat and call it "<1% fruit juice". (these normally violate rule #1 as well).
Rules of allowable drinks
1) any caffeinated beverage not listed above (including tea and coffee)
2) Any alcoholic beverage that doesn't violate rules above
3) Water
4) milk and dairy products
5) desserts
1) No liquids of any kind where the primary ingredient is high-fructose corn syrup.
2) No diet versions of these liquids.
3) No diet caffeine free versions of these liquids.
4) No drinks where sugar is added but is not carbonated (e.g. "fruit" drinks) but to pass off as healthy they twist a a sliver of lime over a vat and call it "<1% fruit juice". (these normally violate rule #1 as well).
Rules of allowable drinks
1) any caffeinated beverage not listed above (including tea and coffee)
2) Any alcoholic beverage that doesn't violate rules above
3) Water
4) milk and dairy products
5) desserts
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