Last Ring of the Cowbell for 2009

Last night, CBC Racing's own cyclocross squad celebrated the close of a very successful 2009 at Ramblin' Jack's in downtown Olympia. Although there was no campfire or singing, there was a cowbell. The good vibes generated from sharing stories of the race season and goals for the upcoming year were enough to warm up an otherwise cold and rainy evening. Personally, I am looking forward to seeing these great teammates of mine prepare for another fantastic 'cross season! Next year, it'll be 'Oly' all the way as the team transitions on January 1, 2010 to the banner of our new title sponsor Olympia Orthopaedic Associates. Watch out world, here comes 'Oly.'

Giving Back Through the Bike. The Story of the Fat Cyclist.

As a joke, a recreational cyclist sent his resume to Johan Brunyeel, team director for Lance Armstrong's Team "The Shack." After all was said and done, after a series of challenges, "Fatty" (as he is called,) raised tons of cash for charity and got invited to ride with the team at their team training camp. Here's part of the story of how it came to be:

Cyclocross in 1976. Am I Tough Enough For It?

Okay, I've not posted much in the past few weeks, so here's a gem I can't wait to share. Hope this makes it all up to you. This video link was forwarded to me by a teammate today. It's full of clips from the 1976 Cyclocross National Championships in Sunriver, Oregon. Watching this opens my eyes up to some incredible possibilities, actually. There's a lot of crazy style these racers have. The equipment is mighty fine, including soccer shoes (s brand new pair of Sambas??) I mean seriously, feel some respect as you watch them bunny hopping logs with 30 lb. bikes and speeding along a treacherous course! Who needs fancy equipment? (btw, this comment does NOT include the notable absence of helmets.) Enjoy. I hope this warms your winter up.

Kristen Armstrong Interview w/ Idaho Public Television

I recently found this November 5, 2009 interview with Kristen Armstrong posted through Idaho Public Television. As someone who finished a time trial this year dead last (but not eliminated!) I can really admire this athlete who is a two time world champion in the time trial event. She won in 2006 and 2009. In between those titles, she also had a score of other top finishes, including a gold medal in the Olympics in 2008.

Sprinker Park Cyclocross Video

Teammate Camille is back in action stateside with a great video of last weekend's racing. It was a fast course with lots of variety. I totally look forward to returning there next year. To the pumpkin patch? Not yet.

The Halloween that Could/Should Have Been!

Throughout the past year I've been thinking of what to be for Halloween. As usual, no cool costume, but instead good ideas.

Here's what people have recommended to me during the past year for your viewing pleasure. Something to do with the eyebrows, I guess. This is what could have been!

Cycling, Bone Strength, and Vitamin D

Winter training in the PNW isn't anywhere close to winter training in the sunbelt, so pay careful attention to Dr. Gabe Mirkin's recommendations for vitamin D supplementation for cyclists in the following article posted today:

Dr. Gabe Mirkin's Fitness and Health E-Zine
November 1, 2009

No Evidence Cycling Weakens Bones

No data exists in the scientific literature showing that
any type of exercise weakens bones. Bone growth depends on the
forces exerted on them by gravity and contracting muscles. So any
activity or exercise that causes you to contract your muscles will
strengthen bones (Medicine & Science in Sports & Exercise,
November 2009).

Previous studies showed that world class cyclists had
reduced bone densities in their spines. However, bone density
tests do not measure bones strength. They measure how much bones
block X-rays that try to pass through them. The only way to measure
bone strength is to see how much force it takes to break a bone.

The most likely explanations for broken bones in cyclists
are high-impact crashes and/or lack of vitamin D. I recommend
that all cyclists get a blood test called Vitamin D3 in December or
January. If it is below 75 nmol/L, they are deficient in vitamin D
and at increased risk for breaking bones. To prevent fractures,
they should do winter training in the southern sunbelt or take at
least 800 IU of Vitamin D3 per day.

A recent review of 12 blinded, controlled scientific
studies showed that oral vitamin D reduced non-vertebral and hip
fractures in patients over 65 years of age (Evidence-Based Medicine,
October 2009). Blood levels of vitamin D below 75 nmol/L cause
parathyroid hormone levels to rise too high, which causes
osteoporosis. A main function of vitamin D is to increase calcium
absorption from the intestines into the bloodstream. When blood
levels of vitamin D fall below 75 nmol/L, levels of ionizable
calcium drop. This causes the parathyroid gland to produce large
amounts of its hormone. Higher than normal blood parathyroid
hormone levels take calcium out of bones to cause osteoporosis.

USA Cycling Coaches Seminar this past weekend in Seattle

Did it rain this weekend? I don't know. I know I missed a race I wanted to be in, but ultimately the trade off was a good one. Here's a picture of me with Barney King, a USAC Elite Coach who is part of the Junior and Pro Racing scene. I, of course, am wearing that ridiculous shirt that my wife thought she gave away!

I spent most of the day Friday, Saturday, and Sunday at a Seminar hosted by USA Cycling to be eligible for an upgrade of my coaching certificate from a level 3 to a level 2. During the 20 hours of training, we reviewed topics such as Bioenergetics, Training Plan Development for athletes, & Nutrition/Hydration. Since I am used to doing most of my continuing education every year in chiropractic, this was a great chance to be out of my usual box and meet new people from multiple disciplines who are cycling coaches. I also got to get my picture taken with Barney King and Sam Callen who are both part of USA Cycling and two of the three presenters for the weekend. I didn't get a picture with Andy Subhudi, PhD, and I wish I had. He was probably one of the best instructors I've had in my life!

Cross Clash Sasquatch v. Unicorns

I won't comment on whether or not I think the sasquatch or the unicorn exist. Yesterday, however, was the first day of an epic weekend of the MFG Cross-Clash to see whose mythical being (Washington's Sasquatch or Oregon's Unicorn) would dominate. Unfortunately, Oregon was a "no show" for our race, so either they ran scared or the high cost of gasoline kept them away.


Before the races I got to hang out by the Rad Racing tents and visit with some of my favorite junior racers, including Andrea Casebolt, whose bike wears the stars and stripes from being national champion in her age category. She and her family are some of my favorite cyclocross inspirations.

In my race, I got a great start position in the middle of the front line. I sprinted hard and got the hole shot to the off-road section. Unfortunately, I crashed into the barriers at near full-speed. In retrospect, I came into the barriers without any coasting, which left me no room to run or get the bike up into my arms. Result: cleared the first barrier, barely, and fell on top of my bike and over the second one. Rookie mistake seen by all! (But luckily not by our cameras.) Ah, glory is short lived in racing. I woke up sore this morning in a few places I wouldn't expect it, and I'm guessing it's from that fall.



I ended up holding onto the lead pack briefly until the uphill drained me. I couldn't shift out of my front chainring, which left me "big ringing" it throughout the course and most noticeably on the long uphills where I could have used the easier gear. Unfortunately, this was in combination with a rear derailleur that was throwing my chain into the spokes. Lots of limitation on that end. I do love spinning up hills and in this race, I had to stand up for most of it. :(

Once again about 3/4 way through the race I was passed by one of the top racers in the 45+ category heat. He's from the Old Town Bicycles squad, and this has been happening for the past 2 years. If I ever want to see improvement, I have to stay in front of George for an entire race. That'll be the day. As it was, I finished in 15th place.

Race Report from Crosstoberfest 2009

So, bike racing is a little unpredictable to say the least. Each race the process gets a little more refined. Packing, preparation, travel, warm-up, etc. (This says nothing of the training time involved...) I went into this year's Crosstoberfest feeling very good and really wanted to see what I had in me. In addition to arriving in time to register and pre-ride the course, I got a great position on the front of the line for the start. Whistle blows, and we're off! I held in the top 5-6 spots for most of the race and started feeling like this was going to be a great result for me. But, fate wouldn't have it. I'm really not superstitious, but about 10 seconds after thinking that, I heard the quick hiss of a deflating front tire. My front tire. I'd just made up two spots and was in 4th, but... that really didn't matter in that instant. As they say, "That's bike racing!"

Once I stopped feeling grumpy and robbed, the feeling of pride and excitement jumped in, because I knew deep down that I'd gotten a taste of what it's like to be up at the front of a race like that. Too bad it felt so good... Here's a video link put together by a teammate. I'm in the first bit of the video and the rest showcases the people who actually finished their races. :)

The Big Green Looks Forward to 2010.

We had 42 riders out today for our meet the team ride. Included in the group were some of our new and renewing sponsors for 2010. Among them, representing our new title sponsor for 2010, Olympia Orthopaedic Associate's own, Dr. Thomas Helpenstell. Eric Forsythe, Certified Athletic Trainer from Providence Physical Therapy, and Dr. Adam Cramer from Adam Cramer D.D.S. & Associates, were also among the riders. Joy Ride, our team's home bike shop, was well represented by Derik Archibald, sporting his dashing "orangesicle" wheels. Rosser Chiropractic renewed it's sponsorship for a third year strong. It was a great day to reconnect with teammates, meet new riders, and get our heads set towards 2010.

Meet the Team Ride Set for Sept. 26, 2009 @ 9:30am

Saturday, September 26: The Valley Athletic Club (9:30 departure, 2-hour ride in Olympia)

Location: The Valley Athletic Club, 4833 Tumwater Valley Dr SE, Olympia WA 98506
www.cbcracing.org
Contacts: Dan Donahue dnjdonahue [at] mac [dot] com
Michelle Kautzmann mtkkautzmann [at] yahoo [dot] com

The Valley Athletic Club/CBC racing is a regional race team that supports year round road, track, and cyclocross racing for members. An aggressive approach to gaining sponsorship enables us to give members maximum benefit toward their racing success. One primary goal this coming year is to continue to grow our developmental program, which guides new riders in understanding and implementing race strategy and developing bike handling techniques. For 2010 we look forward to expanding our team at all levels and disciplines. Come join us for an introductory ride on September 26.

Cyclocross Explained with a Video Makes More Sense!

Many of my friends and patients know that I've been training for the cyclocross season which starts now and goes through December (in the USA) and January (in Europe.) Most of them are familiar with mountain bike racing or road racing but haven't heard of cyclocross. I usually start by smiling, because the concept is so funny. You take a modified road bike, with skinny knobby tires on it and race off-road. Oh, you also have to jump over obstacles, and run up hills. It can be quite muddy... Well, a video is worth a thousand words. Here's a video showing some of the skills involved with this unique discipline of cycling. BTW, as you are watching, look for the tall skinny guy in a white uniform. He's one of my heros, Ryan Trebon.

Athlete Profile for Chuck White

Just today, Chuck White brought in some trophies from his weekend of motocross racing. After winning 5 out of the 6 races he entered, he brought home a 1st place award for a series in one class and a 3rd place award for a series in another class! Incredible job, Chuck! I'm very proud to be part of your team! Take a look at some pictures and results of his incredible year on his
profile.

A Lot of Buzz over Eccentric Exercises for Tennis Elbow

During the past week, I've seen lots of interest popping up in all sorts of places (including an email from my mother) about a new study by Timothy Tyler, P.T. that looks at the use of simple eccentric exercises for tennis elbow. Eccentric exercises are performed when the muscle is stretched while contracting. The simple exercise used in this study and the equipment used to perform them can be found on this video.



I've been teaching an exercise using hand weights to apply similar forces to the muscles for a few years, but I'd like to try this as it seems to be a bit simpler to perform. Also, the results that they found were impressive with 81% improvement of symptoms over a very short period of time (two months.) Exercise frequency is 3 sets daily of 5-15 repetitions.

Sometimes You Just Have to Laugh at Yourself

One of my teammates passed this along to me and then I got several other forwards of it from various parts of the country. Proof that the web is viral, especially for something this funny. Hope you enjoy this video... (I think it was filmed in Portland, OR)

We're Having a Party for MS Research!

At long last, we're having a party at the office, and it's for a great cause. This fall I'm going to be riding my bicycle in a fundraising event for Multiple Sclerosis (MS 150). We need your support! Attend the party or donate online. Please help support us in this mission.

We'll be showing The Triplets of Belleville and making smoothies on a bike powered blender! Who wouldn't give money for that! Help us raise money for the fight against MS.

Event Info: August 27, 2009 at 7:30 p.m. (doors @ 7:00 p.m.) Donations will be accepted, LARGE and small.

:::EVENT FLYER:::

Can't come but still want to donate? Visit our MS 150 page.

5 Ways to Avoid Being Struck by Lightning

More than a couple of times as a kid, I was stubborn to come in for shelter during a lightning storm. I just came across some useful tips for those of us who ride in lightning prone areas. Here are some tips to limit your 1 in 3000 chance of being struck in your lifetime by lightning, specifically for cyclists:

1. Obey the "30/30" rule. When lightning is seen, count the time until thunder is heard. If it's 30 seconds or less, seek shelter immediately. Storms can move at 50 mph (80 kph). Stay protected for 30 minutes after the last rumble of thunder because lightning can occur 10 miles (16 km) from the storm center.

2. Get inside. The safest places are a substantial building or a car with a metal roof. As the National Weather Service advises, "When thunder roars, go indoors."

3. Get down. If you're caught in the open, get into a ravine or ditch. If there are none and bolts are hitting all around, get away from your bike and make yourself small by squatting on the balls of your feet or kneeling with your toes touching the ground. Experts say this posture may prevent lighting from passing through your heart. Get down right now if a thunderstorm is near and you feel your hair stand on end.

4. Avoid lone trees and isolated stands of trees. Low bushes are safer shelter.

5. Avoid metal objects. This includes fences, guardrails and especially anything tall such as flagpoles and power stanchions. It also includes your bicycle. Even carbon bikes still have some metal.

** Reposted from roadbikerider.com

How do TDF Riders Keep 5000-6000 Calories per Day Clean, Nutritious, and Tasty?

The amount of calories that Tour de France riders have to eat is fairly staggering. Somewhere in the ballpark of 5000 to 6000 calories per day... and they still lose weight due to the stressful three-week effort. There are lots of ways to get those calories, and some are better than others. In an interview with Alan Lim of Garmin-Slipstream I found some insight into what his team is doing to make sure that the team riders are getting the chance to be as healthy as possible during the challenges of the Tour de France. Here's what I gleaned from the article:

~Hire a team chef to prepare foods with fresh ingredients every day in a super-clean kitchen environment

~Choose foods that improve vitamin and mineral absorption (he cites pineapple)

~Choose foods that are high in antioxidants such as blueberries and cherries

~Choose protein sources like lean chicken and some red meat

~Almond butter is a more nutitious choice than peanut butter (I'd add that raw is better than roasted...)

~Most importantly, choose foods that are not inflammatory to the body. This will aid in recovery, digestion, and healing.

~Aim for a daily diet that is gluten-free, dairy-free, and soy-free

To me, this is great information and a great example that this team sets for all athletes. As a group, athletes get pegged as being "carb junkies," avoiding foods with higher nutrition available.

Refining Your Techniques for Road Rash Treatment

Recently I came across a good article that reviewed updated self-treatment guidelines for road rash. Most of us are eager to get our wounds to the point of scabbing over because we associate that with good healing, but, for a variety of reasons, this is only adequate for the smallest of wounds. Helen Iams, MD, staff doctor for the Jelly Belly Pro cycling team has the following advice:

First Response:
~Check for other injuries such as head injuries, gashes, injured joints. (Always have a cell phone handy for Emergency Activation)
~If bleeding from a gash won't stop within 15 minutes of applying pressure evaluate for stitches

In the Field:
~Rinse or wipe the area with sterile or antiseptic products (she recommends Preparation H wipes.) Spraying with water bottles may help remove dirt, but may also deliver bacteria to the wound site.

Get the Grit Out:
~Blanket the area with 4x4 inch gauze pads saturated with Band-Aid antiseptic wash
~Allow to soak a few minutes until the nerve sensation is dulled by lidocaine (Avoid overusing the lidocaine, as it may produce irregular heartbeat.)
~Gently wipe the area with soap and water to remove all bits of dirt/rocks/etc.
~Use liquid Dawn or baby oil to remove road tar
~Avoid using alcohol or hydrogen peroxide since they damage skin cells and may prolong healing

Let the Healing Begin:
~Apply Bacitracin to keep the wound germ free and moist
~Cover with a dressing held on with tape to keep the area protected until oozing slows down
~After the oozing slows in a few days, cover the wound with a protective bandage (Tegaderm (3M) that will keep the wound protected while the new skin develops. Leave them on until they fall off (a week or so)

Other Notes:
~Control pain in the injured area by using ice packs to cool the area.
~Use acetaminophen instead of ibuprofen for pain since ibuprofen can thin the blood and lead to bruising in the area
~Any and all concerns should lead you straight to your doctor for evaluation

MORE READING on this topic can be found in a very nice handout written by Arnie Baker, MD.

We Are Sponsors for Bike the Deschutes for 2nd Year

Last year, my family rode the 20 mile loop in Bike Your Watershed, a local event geared towards getting people to interact with our beautiful local watershed, the Deschutes River. This year, the free event will be held on Sunday, July 26th, 2009. We are proud to sponsor this for our second year. One of the highlights for me from last year was pulling the tag-a-long bike with my daughter while she wore her black velvet dress with faux leopard collar. She had a blast stopping at the feed/water breaks and picking up a handful of pretzels or a Clif Bar. Most of all being out on our bikes as a family sparked more rides like it during 2009, and we've looked forward to getting back out to do it again!

Big Week for Adventure Bound Patients

During the past few weeks, I've had the pleasure of working with several patients who are having the adventures of their lives. While they have done all the hard work of training and preparation, I've been nearby when they've taken spills, tumbles, or tried just a bit too hard... My patients' recent escapades include back-to-back wins at motocross, two Mt. Rainier climb attempts, one Mt. Baker ascent, and the upcoming Cream Puff 100 mountain bike race. In addition to these recent challenges, I've spent a lot of time this spring summer working with athletes involved in bicycle racing, marathons, and endurance racing. Congratulations to all! I feel like a proud papa. Dr. Andy

An Anniversary for Rosser Chiropractic

July 1st got away from me yesterday, and I didn't quite give it all the respect it deserved! We moved into our current location on July 1, 2004 which means we're starting into our 6th year in this location and going strong. Suffice it to say, more has happened during these past five years than any other time in my life. Truly. I offer my thanks to the many precious people who have given us the opportunity to take care of them and be a part of this community. Taking care of people is the most wonderful way I can imagine being able to support my family.

Is Cycling Bad to the Bone... Literally?

I have frequently heard that by the end of the Tour de France, riders end up losing a significant amount of their bone density due to the amount of time on the bikes, the effort, and the stress of the intensity. Most of the blame has been placed on the non-weight bearing aspect of cycling and that cycling lacks the impact forces needed to stimulate the maintainance of bone density.

An article posted yesterday in the New York Times sheds more light on this. Here are some of the conclusions that this review article brings out:

~Competitive riders even in their 20's and 30's have been found to have significant bone loss that borders on osteoporosis.

~Bone loss progresses through the race season and may increase slightly after competion.

~Lighter riders may be more at risk of developing more significant bone loss

~Riders training intensely may have a deficit of calcium even if they are consuming more than the Recommended Daily Allowance (RDA) due to loss in sweat

~Drinking calcium enriched water while exercising may help limit some of the internal chemical environment that causes bone loss

~Racers may want to have periodic bone scans done to determine their bone mineral density (BMD) and fracture risk status

~Strength training year-round may lessen the impacts of bone loss by stimulating bone building

~Lastly, it's questionable how much this applies to recreational riders who are more apt to include other forms of exercise in their routines, including strength training & walking/running.

I'm sure there will be more to come since this topic and discussion has been around for a while. Cheers, Andy

Reflections on the Mental Side of Cycling and Self-Development on the Bike

Most people that I talk to about cycling, especially those who have been in the sport for a while, smile knowingly when I ask about the pain... There are reasons why cyclists constantly talk about suffering, the pain, the fight, etc. to describe riding with intensity. I've come to learn this over several years of dedication to riding and training. What I'm finding is that cycling has become one of the most powerful tools of self-development and mental focus I've ever come across for myself. I don't remember it this way as a kid, of course. All I remember are the fast descents, racing my friends up each hill, and endless summer days.

These days, as a year-round cyclist, I'm very interested in the mental game of cycling. This year has been a more successful year for me in terms of my riding abilities. I've found that I can climb faster, finish training rides with my team, and get dropped less often in races. These are all outward signs of improvement, but I've discovered that they may not all be due to increased physical abilities. I give the credit largely to a deeper understanding of my emotional state on the bike. Of all the things I've learned in the past few years, probably the most important is how to be more relaxed on the bike when the intensity starts heating up and learning how to quiet the distractions.

This is a topic I intend to explore more, and not one that I even planned to write about this morning. It was inspired by my reading of this article by Kevin Todd.

Local Ride TRYBR Makes the Bicycling Magazine Calendar

I was quite proud to see that our local ride the Tenino-Rainier-Yelm-Bucoda Rally (TRYBR) was listed in the August 2009 cue sheet in Bicycling Magazine. Usually I look at the rides and get left thinking how cool it would be to go to some of the fantastic rides listed and how lucky those people are who live local to them... Well, I can get to the TRYBR from my HOUSE! So maybe I will this year. Shamefully, I haven't done it yet!! 100 miles, here I come! August 9, 2009

I Just Signed Up for the MS Ride in September 2009

This year will be the first year that I will be riding in the Washington State Bike MS Ride 2009. I will be riding in honor of several friends, patients, and relatives. I'm just getting started with this now,so there will be more to come. If you want to contribute I would appreciate it! More to come...

Serious Bike Racing in Oly

Since I look forward to this event all year long, it's hard to believe it's now... over! Until next year, anyway. In addition to hosting back to back races that drew athletes from around the region, our team made a powerful showing in sheer numbers and results with many top finishes for the weekend. One of our teammates is a gifted videographer (and magician!) He filmed a short video of our racing on Sunday in Boston Harbor, WA. Great job, Jeff!

Boston Harbor Circuit Race State Cycling Championships from Jeff Evans on Vimeo.

Newspaper Coverage for Upcoming Races

The Valley Athletic Club's cycling team made the front page of The Olympian's sports section today. One of our teammates just passed along the link. Seriously, there will be hundreds of competitors from all levels and ages enjoying bike racing this weekend. The Capital Criterium on Saturday is great for spectators. It's a very tricky course that winds around the front side of the State Capitol Building. Lots of visibility for everyone. Cheers! Andy

Bike Racing in Downtown Oly This Weekend

Olympia will be hopping with bicycle fever this weekend as the Valley Athletic Club hosts the Capital Criterium and the Boston Harbor Circuit Race. Saturday will be a full day of racing for everyone from kids to professional caliber racers. The day kicks off at 9:30 and goes into the evening. The setting for this race is around the beautiful Capitol Campus in Olympia with great viewing for spectators. Heart-pounding excitement!! :) The second race travels the roads around the Boston Harbor area just outside of Downtown Olympia. Many of the racers from the previous day's racing around the capitol will throw down the hammer again on Sunday... Father's Day and all. Racing on Sunday will begin at 9:00 and go into the late afternoon. Again spectators are welcome. The epicenter of fun for this race is Boston Harbor Elementary on Zangle Rd.
Saturday's Schedule
Sunday's Schedule

It's the Middle of May. Do You Know Where Your Lean Muscle Is?

"If there is one single thing you can do to improve your health, there is no doubt it is exercise," says Robert Sallis, MD. He's promoting the Exercise is Medicine initiative of the American College of Sports Medicine (ACSM.) This May marks the second annual Exercise is Medicine Month which was created to promote exercise and increase physical activity during the month of May.

Locally, Kara Nelson-Leone, is promoting fitness solutions for people to do just that: Get and stay active. She works out of her studio in West Olympia called Living Fit. Among several qualifications, she is certified by the International Sports Sciences Association as a Fitness Therapist. In a recent presentation, she points out that adults aged 30+ years begin to lose lean muscle mass at an average rate of 1/2 pound per year, no matter what their activity levels. (Ladies and Gentlemen! Your lean muscle mass is leaving the building!!) Gaining lean muscle through strength training, she continues, can help restore health and quality of life by reversing some of the problems associated with this loss. (ie. Loss of strength, increased bloodpressure, and decreased bone density, among others.)

I had the opportunity to experience some of her training sessions and found them very challenging and to the point. She incorporates high intensity/slow movement training, so most of my sessions were less than 30 minutes. I found my training with her very useful for my cycling since she was using exercises for my upper and lower body and core. I've definately never viewed strength training the same way since those workouts!

Check it out... Build some muscle. May is slipping away.

The Short Story about Sleep and Athletic Recovery

In the June 2009 copy of Bicycling Magazine, Lisa Fields chooses the topic of sleep and athletic recovery and highlighted some things that all of us can benefit from, athletes or not.

The Golden Nuggets:
~Athletes train hard, get too little sleep, and end up complaining of fatigue.

~Chronic sleep deprivation robs the body of deep healing and recovery needed after hard exercise.

~Experts recommend that an athlete in training get 8-10 hours of sleep (compared to current average of 6 hours/night.)

~Deep sleep during the first half of the night stimulates release of growth hormone to accomplishes recovery and muscle repair.

~Waking up too early short cuts REM sleep when the mind refreshes.

~Proper sleep can improve your athletic performance!

I guess really I could have just said that, but people do want to know the details sometimes.

Cheers!

Spending the Day with Dr. Jeff Spencer and Dr. Steven Noble

About halfway through the afternoon today, I got a text from my wife to ask if I'd kissed Dr. Spencer yet. Truth is, this is the third time I've seen his presentation for Erchonia Lasers. The first time I saw him, I turned my office upside-down as the information he shared completely changed the framework of how I thought about my treatment choices. Seeing today's presentation helped deepen my understanding of how the body works, how it heals, what it needs, and what it doesn't need. The techniques that I learned today have been honed by Dr. Spencer in his clinic and in the field while treating world class athletes, including Lance Armstrong and his Tour de France teams. I can't wait to turn my practice on end again.

While I was there, I also got to hang out with my friend and colleague Dr. Steven Noble of Noble Sports Chiropractic in Bellingham, WA. He and I completed our Certified Chiropractic Sports Physician (CCSP) training together in 2007. He had great news to share about the previous weekend of cycling excitement for the WWU team at the Collegiate National Championship in Ft. Collins, CO: First place (Phil Elasser) in the men's criterium and second place (Daisy Phillips) in the women's criterium. Both finished top 5 in the omnium. Dr. Noble has been involved with the team for several years. Kudos Dr. Noble!

Skirting Danger, Hanging On... Ravensdale Road Race Report

On Saturday, May 9, I raced in the Masters C category in the Ravensdale Road Race put on by BuDu Racing. As a beginner, it's still hard for me to judge which races are going to suit me and which ones won't (if there is such a determination for beginners... who don't seem to "fit" many things.) Nonetheless, knowing there weren't a lot of long, steady, steep climbs, I thought I might stick with the group for at least a lap or so in this event, and I was right.

My one focus going into this race was to pick a solid wheel and stay on it, no matter what. In this race, I picked my teammate Erik's wheel. I knew he was strong, steady, and has years of racing experience. One of my weaknesses is that I spend a lot of time trying to stay out of people's way, and one way that I am getting through that is to keep clarifying to myself that my objective is to defend my own personal space in the peloton... and... if I pick my wheel right, have a spot that other riders will envy.

By the third lap, I was already surprised to find that I'd made it as far as I had. Besides staying out of the wind, I was also focusing on staying fueled and relaxed, both things that would help get me through ANY 50 mile ride. Then, in an instant, the center of peloton collapsed! I was far enough back that I was able to steer around to the left of the many who had fallen. I quickly attached onto Erik and kept his pace as we weaved through slower riders. We quickly connected back to the lead group which was down to about 20 or so riders. The riders at the front dialed things up until the peloton was strung out into a single-file line. This eventually slowed back to an easier pace and re-formed the group. More and more of the chase group started filling in at the back of the pack and there were soon more than 50 of us.

On the next lap, just after I had come through a sharp corner and straightened up, another crash occurred just a few riders in front of me. It was due to a wheel overlap (most likely) or pedal. Either way, I ended up several feet off the road on the grass, but still upright! It was beginning to feel like cyclocross season had just started again. I accelerated out of the grass, despite having one shoe out of the pedals, but once I got my speed up again, I clicked in easily. (Two cheers for mtn. shoes in a road race! Huzzah! Huzzah!) I caught on to Erik's wheel again, feeling very confident that he would find his way back to the front group, which was speeding away from us. I followed him as he smartly worked thorough the string of riders trying to play the same game we were, and my position proved I'd chosen the best wheel. I found myself once again rejoining the front group.

The rest of the race played out fairly smoothly, I was in the pack, and knew I had the energy left to arrive at the end as long as there weren't any uphill attacks. This, too, proved to be true until the last 200 meters when it felt like my legs gave out. I tried to dial it up through the pain, but the pack began smoothly accelerating away towards the line and crossed about 10 or 15 seconds ahead of me. Though technically, it wasn't a "pack finish," (sorry Erik, in later reflection, I couldn't connect the dots) it was a milestone for me.

Happy Riding, Andy

Washington State Holds Highest Ranking for Bike-Friendliness for 2009

WA state was ranked by the League of American Bicyclists as the top state in the nation for bicycle friendliness. The "friendliness" refers to the state's commitment to promotion of cycling through legislation, policies, and programs for bicycles. It also accounts for the creation of new places to ride, education of motorists and cyclists, and encouraging people to use bicycles for commuting and playing. The announcement is part of the League's kick off to National Bike to Work Week. So... for those of us in Washington, let's show off that new medal by rolling it on two wheels to get to work this week! If you are in Olympia, a great way to do this is to get involved with Intercity Transit's Bike Commuter Contest. I have packets of information/registration materials in the office... it's not too late!

Taylor Phinney Making Some Chiropractic Noise I Like

Taylor Phinney is a guy to envy. Young, talented, destined to greatness... blah, blah, blah... that's all been said in a million places. Even though he's a bit noisy on Twitter, I follow him because there is something very intriguing about his perspectives as an 18 year old living the dream of being a rising star as a cyclist.

During the past week, a few of his postings have caught my eye. In one he posted a picture of his helmet that was broken in a recent bike crash. He goes on to encourage all cyclists to wear helmets, a point that I agree with, for sure. The second one that caught me was a tweet that he sent just after he saw his chiropractor to get "fixed up after his crash." All I could think was... "Oh, yeah. Tell the world Taylor."

For the past seven years, I've been cultivating my crush on Dr. Jeff Spencer's career as a chiropractor working with world class athletes such as Lance Armstrong. This has come in the form of hundreds of hours of reading and seminars, including trainings with Dr. Spencer, himself. Sigh.

Breaking New Ground for SuperBack!

For the past three years, I've been teaching a core/back care class at 5th Avenue Fitness. Feeling like I'd been creating too deep of a rut with my collection of exercises, I bought a new Triathlete/Cyclist Core Exercise DVD from Carmichael Training Systems, for inspiration. The first time I watched the DVD, it was while eating a bowl of cereal with my feet up on my desk at home. Not exactly what was intended by Chris Carmichael, but even still, I nearly broke a sweat watching it. The second time through the 45 minute workout, I found myself really busting myself hard to keep up and finally had to skip out on some of the reps. Bottom line... room to grow on this video. During the past two weeks, I've gotten good feedback from the class about the new stuff. My favorite part has been expanding the number of exercises in the dynamic warm-up. Preview this video.

New Article Posted in CBC Newsletter

Who cares who's Tweeting? I do. So do lots of other people. Since the Tour of California, I've been following a number of pro cyclists and cycling news organizations from around the world. Just yesterday morning I got a tweet from Lance Armstrong that he was watching live coverage of La Fléche Wallonne road race online at steephill.tv. I browsed right there and watched the last five minutes of the race, too. Seconds after the race, I got a tweet from Johan Bruyneel with the results of the race. Funny thing is, the race was in Belgium, Lance Armstrong was in Aspen, Colorado, and Johan Bruyneel was in Madrid, Spain. I was in Downtown, Oly. To tell you the truth, it made me feel cooler than I really am. :) My article was published in the Capital Bicycle Club April 2009 Newsletter and you can find it below:

On Becoming a Twittering/Tweeting Cyclist (or How to Tweet like Lance!)
By Dr. Andy Rosser, Downtown Olympia

Every morning I wake up to a new text message from Ivan Basso.  At 5:33am this morning, I received a text to let me know that he had taken an easy 2 hour ride on the bike today, had gotten a massage, and was now listening to his iPod.  Earlier than that, though, at 3:47 am, I got a text from George Hincapie to say that he was having coffee with Eric Zabel and they were talking about Eric's cool bike collection.  They are both living on European time so I leave my phone on silent at night.  During a typical day, I might get 20 or so messages like these from around the world from people that I "follow" through an online service called Twitter.  I'm afraid to say, this is one of those things that's caught my attention and is part of my daily routine now.

I'm not alone, though. That message from Mr. Basso went to me and 9,421 of his other "followers."  George Hincapie has 16,925 "followers."  I follow about 2 dozen or so cycling and other personalities, local and abroad.  I mainly got started on it during the Tour of California, since I couldn't park myself in front of a computer and I don't have a TV.  Using Twitter, I was able to open my phone and get up to the minute news from riders, team directors, team doctors, and many others 24 hours a day.  I admit, it's a bit overkill and some messages are better than others, but the stream of information is easy to manage and gives me a whole new perspective on the lives of some of my heros. 

Here are the basics of getting started with this microblogging tool:  First of all, you should know that all of the postings are short since they are limited to 140 characters.  That means you aren't going to end up with loads of long texts on your phone.  You might get a short message, a weblink, or a photolink.  If you are just wanting to dip your toes in first, you don't have to sign up for anything.  It's easy to just peek in.  For example, browse to www.twitter.com/lancearmstrong and you can read about how his surgery went, how his shoulder is healing, etc., posted by the man himself.  If you then want to become a "follower" of Lance, along with more than half a million other people...  sign up for your own personal account.  It's free. 

You can then choose to have postings ("tweets") sent to your phone.  (Make sure you have unlimited texting if you do this!  Otherwise, it could get ugly at the end of the month on your phone bill.)  Next, start searching around for people you want to follow.  Here are some of my favorites:  Lance Armstrong "lancearmstrong," Taylor Phinney "taylorphinney," Ivan Basso "ivanbasso," Johann Brunyeel "johanbrunyeel," Chris Carmichael "trainright," George Hincapie "ghincapie."  You can also follow groups and organizations if they are tweeting...  VeloNews "velonews" and Bicycling Magazine "bicyclingmag" are both active tweeters!  They use Twitter to let you know when they have new information on their website, when they have breaking news, or race results to post.

As you might guess, Twitter is not limited to cycling, though, and it can have some redeeming qualities as an information tool.  You can use it to get local news sent to your phone, weather updates, even hobby information! (Try "everydayolympia" and "wsdot" for some of these "useful" updates. What if you are in to scrapbooking when you aren’t pedaling? How about …”lovetoscrapbook” The possibilities are endless!)

I've been using my twitter account to send out near daily updates on everything from my recent rides, getting new tires, getting dropped from a group ride, crossing my fingers for good weather, getting a flat tires, etc.  You know... things people are REALLY(?) interested in hearing about.  Okay, maybe not everyone needs to know all that stuff, but I have to admit some of my tweets are more interesting than Lance's... I'm just sayin'.  Tweet you later!  To follow me on Twitter: www.twitter.com/andymanr  

WEB: www.rosserchiro.com
BLOG: www.rosserchiro.blogspot.com
TWITTER: www.twitter.com/andymanr

More Like Chris Horner Than I Thought

This morning I read a message that Chris Horner (@hornerakg) posted that read "Sitting at home with my friend 'The Stick' and watching B-ball on TV." For those of you who don't know who or what "The Stick" is, here's your chance... It's a very simple hand-held massage tool. I use it every day in my office and it's used by professional and amateur athletes around the world. It's popularity among elite athletes can probably be attributed to Jeff Spencer, a Doctor of Chiropractic, who brought it to Team Postal way back in the day. He was the team's chiropractor through all of Lance's wins and for Alberto Contador's win of the Tour de France. Dr. Spencer talks extensively about the health and performance benefits of using The Stick.

So... what's it is, and what does it do. It's like a rolling pin for your muscles. While it definitely isn't a replacement for the skilled hands of a massage therapist, it can help speed recovery by warming up muscles before exercise and carrying away metabolic waste after exercise. A very simple investment of your time can get you back on the bike or running with less muscle stiffness/soreness left over from previous exercise sessions. This can be very handy for those of us who find that we recover slowly or are at risk of over-training. Click for VIDEO.

Buy it from me, get it at a cycling or running shop, buy it online.

Cheers! Dr. Andy

Herbal Intervention... A New Reality TV Show!

This morning I got a good laugh from a story that a patient told me, though, I don't know that it's really all that "funny." Apparently she knows someone who was thrashed with stinging nettle plants by friends as a practical joke. Ouch! If you've ever brushed up against this plant wearing shorts, or, as I have done, tried weed-wacking it down, you know that it's got a burning sting that lingers. It may also form small welts and blisters on the skin. The upshot is that it has traditionally been a treatment for injured muscles and joints, eczema, arthritis, gout, anemia, urinary problems, hay fever, sprains and strains, tendonitis, and insect bites. Anyway, I thought about how this might be the start of a new reality TV show called "Herbal Intervention." Thus, the laugh. Otherwise... not funny. Poor fellow.

Here's more information from the University of Maryland Medical Center on Stinging Nettle, and it's possible benefits for the ailing:

Stinging Nettle LINK

Cheers, Andy

Volunteer Park Race Report

Saturday morning found me rolling out of bed at about 5am in an effort to make everything fall into place and be in Seattle in plenty of time for racing at 8:45am. That was all fine and I didn't even get lost since I was following teammates to the race from the highway. What I didn't count on was how long it would take to get registered and set up to actually warm up. After standing in line, etc. I only had about 5 minutes on the trainer. For this race I was hoping for at least 45 minutes to an hour. Bummer. I did get a chance to go around the course a few times, at least, though, which was a positive thing.

The group took off from the line and quickly strung out until riders were strung out all along the course. We were 100 stong in our group racing around a course that was less than a mile. I did my best to hang in and found myself speeding up slightly as I went through a few laps (4?), but that wasn't enough... The race official blew her whistle and pointed me off the course as the lead group was rapidly bolting up the hill behind me. As I was pulling off the course, the rider in front of me was also exiting, but got himself tangled in the safety tape and fell over. Then I passed another guy leaned forward and dry-heaving. I thought to myself... "Never a bad day to ride." Next year, I'll hang with the group a little longer. Until then, I think I have a little work to do. :)

It was great to see my teammates working hard and directing parts of the race. I was totally impressed with the women's team. One of them kept the pace at the front for several laps. Nice job up there. Hope you heard us yelling for you!

Andy

Last Minute Posting

Well, I guess this is what it's all about. I am out the door in a moment to head up to Seattle for a criterum bike race at Volunteer Park. A special treat today is being cheered on by my friend Ann, who is visiting from Virginia! Rock on!

The weather looks overcast or rainy today. Maybe my early race will be rainy. I'll be letting some air out of my tires, if it is.

Last night our team held a clinic for racing these short, intense races. It's a lot like cyclocross in terms of intensity, only if you fall, the surface is less forgiving. The speeds are faster, too. Thankfully it's only going to be about a 40 minute race.

http://www.supersquadra.com/VP.aspx

Hopefully after today, I'll be stronger for cyclocross...

Cheers, Andy

Ben Folds on Chiropractic

It took me a couple of listens through to realize that Ben Fold's song Dr. Yang contains a good dig on chiropractic! He also digs on acupuncture and fortune telling. Here are the lyrics:

Hey Dr. Jack. Bend me like a pretzel til I crack. Line my joints and bones. Beat me up and send me home.

Ben! Rock on, baby!

Tomorrow is cross training in the pool with Annie and then a good long night's sleep in anticipation of a LONG, LONG ride on Sunday in 60 degree weather (37 at the moment, btw.)

Cheers til later, Andy.

Independance Valley Road Race 2009

Funny to think about now, but one of my original posts covered my participation in this race last year. The IVRR is in our back yard... and Saturday it was a cold/rainy/snowy mess. I started with the pack and ended by myself, having been dropped on one of the hills. (Okay, the first hill...) The temperature hovered around 34 degrees, with large snowflakes falling and lots of rain. I was soaked within a few miles. The two laps of my race were very different from one another. Each was 20 miles, but the second seemed much longer, of course.

I worked through my first lap with a chase group that had one or two strong riders in it. I wasn't one of them, but as it turns out I was more stubborn/persistent as they chose to go home after the first lap. I turned uphill for the second lap which I would complete mostly by myself. I made sure to eat and drink all I could during that lap because I was getting cold by then. Not shivering yet, but getting very tight though my upper back due to the cold. I did have the pleasure of riding along with Kerri from the Women's Cat 3 race who was passing me. We shared our Green company for a few miles until she turned off to take her third lap. I was done, though, as my two laps were up!

Back at the tent I was greeted by well wishing from my teammates and then started shivering that didn't really stop until I was nearly home! I finished 25th out of 58 with more than 25 competitors having dropped after lap 1 due to weather.

A Very Big Checkmark for 2009

One of my cycling goals for this year was to accomplish a pack finish in the race without being dropped. Well, I did it last weekend at Mason Lake #3 in Shelton, WA. I decided to race Masters C category which is beginners 35+ instead of Category 5 which is also a beginner category, but, well, less old. :)

I started with a group of 75 riders and ended up finishing 41st after a grimacing sprint to the finish. The bigger story of the day was all of the work that our team accomplished up in front of the pack as they did a lot of pace setting up there. I hid in the pack behind others and did my work to hang on.

My favorite part of that race was the thrill of using my head to keep myself focused on where I was in the pack. What I was doing there, and whether I needed to be somewhere else doing something else. That was WAY different from other races where all I could do was hang on until the team took off ahead of me and I waved goodbye for the day.

Next week... Independence Valley Road Race. Big hills in our own backyard!!

Cheers, Andy

St. Patty's Day Wishes

These are some of our patient's wishes for St. Patrick's Day:

~I wish Oly had an Italian Deli.
~I wish for Peace on Earth.
~I wish that you know LOVE.
~I wish I had a fireplace (and a livingroom.)
~I wish I had a canoe.
~I wish Dan could play Cribbage.
~I wish I were in preschool right now.
~I wish my birthday was a National Holiday.
~I wish that I had Luke's bike.
~I wish for a prosperous and sustainable future.
~I wish for a bountiful garden.
~I wish my cats would let me sleep for more than 3 hours at a time.
~I wish I lived in a Dome Home.
~I wish I could teleport.
~I wish for a prosperous future.
~I wish for a true love.
~I wish for my granddaughter's healthy outcome.
~I wish my family would come visit.
~I wish I could be a goat.
~I wish I didn't have to be here.
~I wish I were a female singer-songwriter.
~I wish my moma would move to Olympia.
~I wish it would stop raining on Monday, Wednesday, and Friday at lunch.
~I wish for a new pair of bike shoes.
~I wish to make a heart as a present for Dr. Andy.
~I wish I had super powers. (invisible forcefield, transport, shapeshift, superfast)
~I wish I had a puppy.
~I wish I could solve the Rubik's cube.
~I wish I could eat cheese.
~I wish I didn't cashier anymore!
~I wish I could own a farm (yay for chickens!)
~I wish I could grow taller.
~I wish all kids could have free healthcare!

HAPPY ST. PATTY'S DAY EVERYONE! Dr. Andy

Whatcha Doin' with Those Old Bike Tires?

Even though cycling is a relatively "green" form of transportation, it's not a lifestyle that is devoid of environmental costs. Unless you are extra crafty or creative, there are only so many chapstick carriers and braided belts you can fashion from your old bike tires and tubes. The truth is that most tires and tubes end up in landfills. Some companies offer to re-use these items, and this is great, but often they are selective as to what kind of materials they will collect. One alternative to that in the Olympia WA community is to take them to Les Schwab (yes, the "Free Beef" people.) They have a trailer out in the back of their downtown shop where they collect used auto tires, destined for recycling. When I spoke with their manager recently, he was more than happy to accept bike tires and tubes for free by just tossing them in the trailer. Join in the fun!

Mason Lake #2 Race Report

If a picture can tell a thousand words, I could keep this short because you already know... Instead, though, I present the following 862 words for your reading pleasure.

Yesterday was a wicked day for bike racing, but ended up being a very good one, too... in reflection. Michael picked me up at 6:45 for our trip out to Shelton and Mason Lake. Good laughs were shared as the rain picked up right as we started driving. I needed this because I'd been having a lot of anxiety over this first race of the year. By the time we arrived, the rain was full tilt and perfect for bike racing. I tried my best to keep eating so I had plenty of energy to keep myself warm later. There was a lot of green hiding under our red tent to stay out of the rain as much as possible. I must say, our kits look AWESOME! A little St. Patty's-ish this time of year, though.

Our team had 4 starters in the Cat 5 race and we quickly moved to the front once the race rolled out. During most of the first half of that lap, all 4 of us were up near the front along with a group of Lenovo riders in red. (Their red and our green made the front of the peloton look a little Christmas-y.) I was getting soaked from all sides as the rain had picked up and the tire spray was heavy. Up in the front, though, was calmer than in the back where there was a lot of yelling. "Slooowing!", etc. It was very calm compared to that, in fact. It was nice to be there with teammates, as well, since last year in this race and most of my road races, I was the only Valley rider in the Cat 5's.

My job was clear (to me, anyway.) Since I haven't had a successful pack finish yet, that's my "Goal o' the Year." Still, I had delusions of being able to lead out one of my teammates at the end and be close to the front for a finish. Oh, yeah, and like I said, to be there at all in the first place would be a huge step for me. So in my mind, I was focusing on staying hidden in the pack, doing what I could to stay out of the wind from the front or the side. So far, so good.

Somewhere along the way, we hit some very bad asphalt and I thought for sure that I had a flat so made my way to safety on the side, even raised my hand, thinking I needed my wheels. But as I rolled along now behind the pack, I realized I had just been fooled my own senses. I quickly jetted back up and found a comfortable place behind the pack. Honestly, this could count as a big success for me since last year my race would have been over at this point since I wouldn't have been able to have caught back on. After a few minutes of this, I found a lot of room on the right and found my way all the way to the top third of the peloton and into good shelter behind a very tall Lenovo rider. It was right then, though, that the front started pushing the pace and drove away from the crowd. I saw green rolling away with them (Jeff and Perry?) I started to drift back as I couldn't keep the pace and found myself being too jerky, and feeling the pressure of people wanting to pass me. I led myself to the right and bid farewell to the group. Blah.

I wasn't the only one, though, and soon found myself working with 2 others in a chase group that was going at a nice pace, but not nearly what we'd need to do to close the gap. We caught a glimpse of the follow car about a half mile ahead, and my heart lept up. I remembered the awesome chase group I was in during one of our team rides and thought for sure we had a chance. Unfortunately, these riding companions dropped off and I was left to ride out the rest of the race by myself. I was left with plenty of time to listen to the mental storm that happens when I get dropped. I really had to struggle yesterday to keep my thoughts positive and forward thinking. Admittedly, this is a very big part of my riding. Cycling is no place for me to be a perfectionist, but instead to take it for what it really is to me: A personal development project, physically, mentally, and emotionally. By the time I got near the end of the race, I'd come around to seeing this race for all of it's positivity and that I would, indeed, continue bike racing in the future.

As I was just shy of the finish line after my third lap, I heard "Go Green!" from Kevin's niece (I think). I smiled because this totally made my day. Next week, maybe I'll stick to the group. As for this week, 22nd is a great result.

Biking in this Economy

I read a great editorial in the recent issue of Bicycling Magazine (A Bike is Not a Luxery by Loren Mooney, April 2009.) In a time when so much seems out of control, she brings good focus to the things that we can have influence over. In this article, she names things like miles, hours, watts, and heart rate. All things that are far more within our influence than, say, the evening news, or the stock market. She didn't mention other things that I also think make a bicycle an indispensible tool for self-discovery and emotional development. My reading of her editorial rekindles the coals of enjoyment in my sport, hobby, and passion for cycling.

Whether it has been the negative energy around me, an unusually weird full moon, or some other unknown force (dare I say collective national panic?) I'm ready to bring my focus to a stillpoint of calm and move forward again. This time, with a more robust appreciation for the opportunity to enjoy my rides... despite all else.

Relief for Aching Knees while Cycling

Recently I found a great list of tips for taking care of aching knees in Rene Wenzel's book Bike Racing 101. First of all, the book is great, and filled with tips and useful information for anyone who wants to race or understand bike racing more. I fall into both of those categories, and a third one, which is taking care of people who ride bikes. Drum roll...........

1. Wear leg warmers or tights when the temperature is below 75 degrees. (My comment: Most people will don tights when it's much colder than this, raining, or snowing. The knee is constantly exposed to the wind and is constantly having heat sapped away from it. This can cause muscles to tighten up and create compression and stress in the knee joint.)

2. Get your bike properly fitted by a professional. Position on the bike can change muscle activation patterns and wear and tear on joints and soft tissue. (My comment: Due to the high repetition involved with cycling ..pedaling 90rpm for a 1 hour ride can result in 54,000 pedalstrokes... small errors in fitting can lead to mechanical stress over a short period of time.)

3. Use a good quality stiff-soled cycling shoe. Experiment with float in the pedal for increased comfort. (My comment: A great deal of stress can be taken off the knees by improving the efficiency of energy transfer... cycling shoes accomplish this by limiting wasted energy going into bending a shoe.)

4. Get orthotics fit to your feet or use a stock model from a store for arch support if you have flat feet. (My Comment: I often recommend that someone try superfeet or another stock orthotic that can be purchased at a running/sports store or podiatry office. Pronated feet cause excessive wear and tear on the underside of the kneecap.)

5. Learn to spin. Pushing against big gears can lead to excessive stress on the knees. (My Comment: True enough. If I had one thing to change about my cycling skills as a kid, it would be to spin rather than push heavy gears. Who knew I was going to get older?)

6. Train consistently. Corralling all of your training to one or two days a week or taking time off the bike creates large gaps of training stress on the body, and it's easy to over do it when you get back on the bike again. (My comment: If your weekend rides turn into races and that's the only time you get to ride, your body could be missing out on valuable adaptation time that it needs by having lighter sessions of training on a more consistent basis.)

Wear Your Helmets! A new patient reminded me of this...

Since I can't, of course, tell you directly or indirectly who I see in my office (sorry, but, I can't tell you if I see Bono and the guys or not...), I can use stories to help in my cause of public education. I recently saw a patient in my office who was the bike rider involved in a bike vs. van accident and it was a helmet, without a doubt, that played a serious role in the outcome of the contest. The bike rider had to brake suddenly to avoid a van that was coming directly at her. She quickly ended up on the ground when she lost control of the bike and was then struck in the head by the van's front bumper. The helmet she was wearing was destroyed, but, luckily, her head and brain were not. I have little doubt that she will have a very good recovery from her injuries, and have only superficial scars left for show. She is a very lucky woman who is grateful that she has her memories right now. If you don't wear a helmet when you ride a bicycle, you are making a very risky gamble. Please encourage everyone you know who rides a bicycle to wear a properly fitted helmet. It can make all the difference in the world.

Spring is Coming, The Daffodils Told Me So!

As I went down to my office to get my bike and gear today, I stepped out into 29F weather, fog, and 96% humidity. That has been pretty much the norm since last Sunday's "Grit Ride." To my surprise, there were daffodil bulbs poking up out of the ground about 2 inches. I waited a few seconds before asking them if they really thought they were ready to come up, yet. They stiffly nodded "yes," as if to say, "If not now, when?" May God help them in their quest.

As for me, today is our first "mock race." As a team, we'll be warming up together from the Valley out to the Boston Harbor Circuit race course for a lap. Then, we'll split into categories and leave in 30 second intervals as category teams, with the Cat 1-2's leaving last. The idea will be to try and maintain a breakaway as long as we can as a team before being swallowed by the swelling peleton. Then, whatever is left over after 6 laps at the end gets put into the finishline. :)

Last year, I did this race and got dropped on the first lap as we passed in front of the start/finish. That left me to ride by myself for 4 of 5 laps. Hopefully, today, I'll have more gas in the tank. Besides, now I have some very sturdy daffodils to inspire me to go for it, no matter whether it seems like the right time or not.

Tour of California Twit and my New PUMP!

I've been keeping in touch with the Tour of California in a pretty interesting way: Via Twitter. For about the past week, I have been getting "personal" text messages from stars and coaches of the Tour. For instance, I've pretty much known every time Lance is getting a massage, eating, or harassing his teammate Chris Horner. (I feel your pain, Chris.) I've also heard quite a bit from Ivan Basso who has returned to cycling after an enforced, um, break from competition. I think some of my favorites have come from him because of his broken English which comes through quite heavily on his postings. My favorite posting, by far is "i eat now." Got it! :)

After a long weekend of riding, I got the chance today to have a nice low pace ride with a few hills. Also we stopped off at JoyRide today to pick up a new pump since I am tired of carrying around CO2 cartridges and not using them because I think they are a waste. I'd rather have the pump, you know. Seems like the right thing. I got a Topeak Morph with a pressure guage. One of my teammates helped me out with it on one of my flats over the weekend. It worked so smoothly, it was like using my floor pump at home. There's nothing worse than having a soft tire when I'm tired and working hard. Anyway, my latest bike crush is the Topeak Morph Road G Master Blaster. Happy riding!

150 miles and still smoldering

Last weekend I was able to do both team rides leaving from the Valley at 10am. Usually my family is in town and I spend one of those days with them, but since they are out of town, I splurged to see what I could do. Looking ahead, I am trying very hard to play it smart and build the endurance to go the distance on Feb. 28 and Mar. 1, 2009, which is our team training camp. Over that weekend, there are two 100 mile rides planned in and around Centralia, WA.

Saturday's ride took us from Olympia to several of the points out into the Sound. We had a nice ride down to the water via French Loop and finally over to Steamboat Island Rd, which I'd never done before. I'd also never gone around Gravelly Beach Loop with the team, and "ouch" was that a burner. I did reached my max speed of 42.5 mph at the start of the loop and that was fun for sure.

I woke up Sunday morning feeling very tired and has some nausea of unknown origin. I didn't really feel sick, but just a little run down, I guess. The previous day of riding was a big stretch for me. I think I knew I was looking down the barrel of another day like it. Fortunately, it was a little lighter duty starting out and we rolled quickly down to Rochester and beyond at a fairly mild pace that I could hang with. I made my way up an incredibly steep hill I'd never been up before, which felt great. (not the right word, maybe proud?) Anyway, I made my way back and made it fairly close to town before the pace picked up and dropped me off the back. Considering the weekend and how far the riding was, I'd say I got an A. Nice to be my own teacher. I was also happy to get some "way to go's" as I was being dropped. I think it was some recognition for hard work. Believe me I know this project takes a long time, and I love seeing little days where it looks like it's paying off a bit. :)

Keeping it Real

Sadly, I heard news that a local bike racer was killed in a traffic accident in Ballard, WA. It's sobering to hear the news and I know that it brings a lot of sadness to his family and the many who raced with him. To me, this has a balancing effect and I know I will have it on my mind the next time I go riding. Bike riding is a bitter sweet joy sometimes.

It seems more meaningful than ever to pass along news about a joint program between the Capital Bicycle Club and the City of Olympia. They are putting together a series of workshops to cover the basics of navigating the streets safely on a bicycle. It's called Urban Cycling and more info can be found here: http://www.olympiawa.gov/events/pwevents/workshop_bike.htm

Steady Focus/Deep Thoughts

A few days ago, I saw an interview with Robbie McEwen after he had just won the Tour Down Under Classic in Downtown Adelaide, Australia. Because this was also the first race of Lance Armstrong's return, a question was asked about Armstrong's performance. McEwen said he looked good, etc., but what really struck me was that he said that Lance wouldn't shake his hand because he didn't want to take his hands off the bars. For many years I've been fascinated with Lance, and this fits with the stories of his meticulous attention to detail. Unfortunately, my fascination deepens... So does the deep stirring of interest in myself as to what I take seriously, what I focus my attention on, and what I hope to achieve.

Pain and Catastrophizing Leads to more Pain!

I am often asked by my patients why their pain feels so much worse when they are stressed out or feeling in the dumps. Today, I found a review of the best reason I've ever heard, and the new explaination I'll give to my patients. Believe me, in the field of healthcare there is something new to learn every day. As a take home point from this article, I'd say that it is to do whatever you can to increase your positive outlook on the world, especially if you have a new injury or suffer from chronic pain. Your good health depends on it. Here's the entire review from the fantastic group at the Neuro Orthopaedic Institute Australasia (noigroup.com):

"The article (Edwards RR et al 2008 Association of catastrophising with interleukin-6 responses to acute pain. Pain 140: 135-144 ) really struck home. In essence, these authors demonstrated a link between catastrophisation and elevated levels of the pro-inflammatory cytokine interleukin-6. Interleukin-6 (IL-6) is one of a number of pro-inflammatory molecules produced by immune organs and cells (eg bone marrow, macrophages, glial cells) and is known to be involved in hypersensitivity, such as the aching you get when you get the flu, but also related to the severity of pain in back pain, fibromyalgia, OA and RA and neuropathic pains. This study basically says that the more you catastrophise, the higher the levels of and influence of IL-6 (and surely other cytokines such as TNF alpha). Cognitions and emotional responses are translated into known chemistry. It harks back to Candice Pert's "Molecules of Emotion."

The research adds to the growing literature that proinflammatory cytokines play a role in the development and maintenance of persistent pain syndromes. (Watkins and Maier 2002; Marchand, Perretti et al. 2005; Thacker, Clark et al. 2007)

The author's suggestion is that a range of ongoing pain states such as Type II diabetes and cardiovascular disease, known to be associated with IL-6 levels, may be influenced by catastrophisation and therapy could be directed to it. Said in another way - catastrophisation can lead to tissue inflammation and damage. It is not too much of an extrapolation to add low back pain, whiplash and neuropathic pains to the list - indeed any persistent pain state. By the way, as the authors remind us, catastrophisation is a complex response to varied stimuli and the influences on immune cells and inflammation and pain may be just one of a number of influential pathways. For example, IL-6 can also blunt the endogenous opioid system." (NOI group newsletter - www.noigroup.com)

Independance Valley Reconnoitre

Here's the view from 6 feet 6 inches off the ground:

Total Ride Time: 3:59:16
Total Distance: 75.09
Ave Speed: 18.90 (for real?)
APR Ave HR: 146 (middle top of Zone 2)
APR Max HR: 168 (Zone 5a... oops)

Today's ride was probably my best personal ride with the team. About this time last year, I could hold similar effort but only for about 35 miles then I'd have my SLOW rides back home. On this 70+ mile ride I spent a lot of time hanging at the back, though I did take turns through on the rotations. I found that I was really feeling it after my week, and couldn't stay more than about 45-60 sec. At least I know the feeling and what to do now. Bail. My 168 max for this ride is about 10 beats below my MAX hr, so I was burning pretty hot on the climbing in Independance Valley. It was great to see this course, though, because last time I was here was when I raced here last year. I never made it up the first hill with the group and ended up riding three laps by myself or with other stragglers (who all told me that they had just gotten on their bikes for the first time after months of being off. Whatever.) I ended up finishing with the group which made all the work feel very good. Not sure if I'll see this course again before racing on it in the spring.

Tour Down Under (and Lance) is rolling!

Well, there it is. The first race in the world has started the 2009 year off with a bang! I watched the Tour Down Under online this morning and remembered how exciting it is to watch everything that happens in a race. According to VeloNews, there were about 140,000 spectators there to watch. To tell you the truth, I would have wanted to be there myself. I am a Lance Armstrong fan and to see him race again is very exciting for me. Watching him dominate in the TDF for years is one of the inspirations that got me back on my bike after many years of ignoring it.

Hearing Phil Liggett announcing the racing was very reminiscent of staying up late on summer nights watching the TDF and trying not to doze off until everyone started getting "twitchy" which would keep me awake.

No matter what Lance does in these first races, one of my main interests is watching what happens to him through the year. He is doing a very interesting experiment with his body. I hate to say it, but his birthday is September 18, 1971, and that sort of rhymes with December 18, 1971, which is mine... So, in a way, I'm interested in what he's doing because it inspires me and gives me something to think about that is bigger than me.

In his commentary during the pre-Tour Down Under criterium, Phil Liggett made a statement that Lance Armstrong has been training like a "madman." (Referencing Lance Armstrongs unprescedented January form. This leads me to smile a bit because I know from my studies and interactions with his doctor (Jeff Spencer), that while he is indeed training hard, he's resting even more. I smile because Phil Liggett has inspired me to set the tone and focus of my writing in this blog to the topic of maximizing RECOVERY in cycling.

G'day, Andy

My First 100 Mile Weekend in a While

Not that I had really set it as a goal or anything, but after a 70 mile ride on Saturday with the team and the opportunity to ride again on Sunday, 100 miles seemed like the obvious choice as a stopping place. The best news of the year so far is that compared to last year, I'm feeling like a different (read: better) rider.

About twelve months ago, I braved my first team rides and would end up being wiped out from a 40 or 50 mile weekend. Many of those rides I ended up coming home alone because I couldn't keep up without
feeling like I was going to throw up or pass out. Going in to work on Monday, feeling "less than fresh" made me wonder what I was doing to myself, but kept at it anyway. A year of solid riding, good mentoring, and a season of racing looks like it may have paid off for this beginner. But, really, folks, I think that's quite enough jinxing for one post...


Saturday's ride was 28 or so strong as it left from the Valley. I didn't count, but I think the group was half men, half women. The route patched together a few rides that I've done many times, but never all at once. As always, I'm totally impressed by the route leaders who seem to know every rural turn that exists and can work through course options on the fly. My inability to find my way around is one of my biggest motivations for building my fitness, truth be known.

I almost couldn't remember what it felt like to ride my carbon bike after riding my cyclocross bike for months and months now. It felt cushy after all the road miles on my fendered cross bike this year! Still, by the end of it, going up French Loop, I did have nasty little cramps in my quads when I tried to stand up. Guess that's show biz! Oh, I also didn't mind the pauses in intensity as we had to stop for several flats along the way.
Day 2 of my weekend was riding down past Millersylvania State Park for about an hour out and an hour back. I rode with the CBC Fitness ride from The Bike Stand. Besides feeling my legs from the day before, I felt good and was perfectly happy to sit in the back of this group and let them muscle forward so I could just cruise along. I think they went on to Tenino and back

Johnson Creek and Home via Delphi... Almost

Johnson Creek Loop returning on Delphi Rd

Total Time: 3hrs 17min
Total Distance: 59.25miles
Ave Speed: 18.10mph

Today I was able to get out for the team ride starting from The Valley. A large group assembled with a good mix of riders, some of whom I hadn't seen since October for our Meet the Team ride. Most of them, however, are part of the core of the team that make the rides every time. So far, I've had a flakey start. (Kinda like a lawn mower that doesn't start for the first time in the spring and blows out a little too much black smoke when it does.)



Our ride worked a bit like a caterpillar for a while as the group tried to find a decent pace for all, which is nearly an impossible task, given that the group does have varying levels of fitness and ranges of what constitutes Zone 1-2. My favorite part of the ride was when a small group of us stopped for a minor mechanical. Suddenly I looked around and discovered that I was surrounded by Cat 1-2s and another rider who has quads as big as both of mine put together. Hmm, I thought, where's my bungie cord. There were 5 of us to bridge back up to the main group. Since this was less than halfway through the ride, I sure wasn't looking forward to breaking the bank too early. As it turned out, though, our trip back up was speedy and lots of fun, even though I wasn't exactly planning on pushing my heartrate up so high. Oh, well. Good times!



Not long after, we came up through Millersylvania St. Park and the choice to go straight up Tilly to Olympia or take the turn towards Delphi/Black Lake. Well, I chose the left turn, slowed down to about 10mph up the hill and finally made it over only to suffer a flat within about a minute of coming down the hill. Robbed by destiny? Nope, the flat was a welcomed reason to stop watching the rest of the group vanishing in the distance. I came up Little Rock Rd. and am now warm at home, already looking forward to riding with the group again next week.

Cheers, Andy

January 1 Ride: More Base Needed

Today, the team held a ride to Centralia via the Steam Plant. I'd never tried this ride before, so I thought it would be a great day to do it given the time available for the holiday. I've also been very excited about getting my training plan started for the year.

My goal was to stay low in my heart rate zones (Zones 1 & 2) for the entire ride. And all went well for the first half of the ride, but I really started feeling tiredness in my legs when I stopped in Centralia to get something to drink. I went through two large bottles during the first 30 miles of the ride.

On the way back out of Centralia and heading for home, I started to feel my legs a lot and it felt very much like my road racing experience. The feeling of hanging with the peloton followed by rapid fizzling of the legs and then a long lonely ride by myself. This happened today, after discussion with the group, and I shooed them along. I'd ultimately make my way home, but not after a lot of pain in my legs. Guess I should have ridden about half the mileage I did today, in retrospect.

There is a P.S. to the story: I had a flat right after being dropped and broke my pump in the process of pumping up the tire... "Epic" is all that comes to mind, but not in a good way!

Cheers! Andy