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.