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. :)