Monday, October 16, 2017

Week 19 PCL Rehab

Each week of strength training I can observe an improvement at the gym and also just in normal daily activities. Just walking has greatly improved to the point there is no observed imbalances or stability issues. Now and then I can feel the PCL give just a little, but it is rare. On the bike I have not noticed any issues. I feel pretty good for how my strength is coming back, but my endurance and cycling performance is still lagging behind and has been very slow to return to what it was prior to the crash.


 On week 15 I did a test at 630 x 5 and missed the goal by one rep. Today I met this goal  with 630 x 6 and wanted to progress on up in weight.

 
So I thought I would give a try with 16 plates. This was quite intimidating and I failed mostly out of fear and ended up with a 720 x 1. I will continue to work with a bit lighter weight until I feel fairly confident that my knee is stable enough. At 54 years old I am also a bit nervous of a muscle strain.

 

As mentioned on previous rehab post I could do Hack Squats with full range of motion. My knee has improved a bit each time I stretch that depth.



Squats are my trouble area for the knee. Although this morning it was feeling better there is still the wrong type of discomfort and I decided to stay light using the Smith Machine. I am also using the Smith Machine because I can unlock the bar without having to take a step back out of a squat rack. I am too nervous to step out of the rack with not feeling fully confident that my knee can remain stable.


Sunday, October 15, 2017

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 36.6
Speed (mph): 18.7
Cadence (rpm): 70
Time Moving: 1:57:47
Time Total: 1:58:25
Work (kj): 953
Normal Power: 149
Average Power: 135
Max Power: 599
VI: 1.1
TSS: 122
IF: 
0.79

Goal:

Just ride

Ride Description:

Out and Back Spin

Weather:

Temperature Start (F): 77
Temperature Finish (F): 77
Wind: Breezy
Sky: Clouds and some rain

Nutrition Intake During and Immediately After:



Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 24

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 


Saturday, October 14, 2017

Cruising with Gary and Neal


Neal and Gary

Double team on the tube change. 



Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 81
Speed (mph): 16.5
Cadence (rpm): 67
Time Moving: 4:54:35
Time Total: 5:33:42
Work (kj): 1977
Normal Power: 146
Average Power: 112
Max Power: 521
VI: 1.3
TSS: 292.8
IF: 
0.77

Goal:

Just ride for fun

Ride Description:

Out and Back Spin with Neal and Gary.
I had the pleasure of Gary and Neal joining me on my usual route. Fortunately for me they kept an easier pace. Great weather and ride with friends.

Weather:

Temperature Start (F): 71
Temperature Finish (F): 77
Wind: Breezy 6 mph SE
Sky: Very cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #2 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
Clif Bar at mile 40

Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Saturday, October 7, 2017

Brewery Group


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 62.3
Speed (mph): 14.9
Cadence (rpm):  68
Time Moving: 4:10:05
Time Total: 4:16:37
Work (kj): 1636
Normal Power: 159
Average Power: 111
Max Power: 578
VI: 1.44
TSS: 292.1
IF: 
0.84

Goal:

Survive

Ride Description:

Ride with Kit, Gary and Glenn.....what was I thinking? I thought one of them said avoid mountains, but it turns out they said Boyd Mountain. Twice and then up Ward Mountain Road which I believe my soul was drop kicked out of my body. From that point it was only by mercy that the guys let up enough for me to catch up to them a number of times.

I made it through and will hopefully recover as this tropical storm passes through this evening and tomorrow. So no outdoor ride on Sunday. 

Weather:

Temperature Start (F): 73
Temperature Finish (F): 83
Wind: Breezy
Sky: Heavy clouds with tropical storm (former hurricane moving in)

Nutrition Intake During and Immediately After:



Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #2 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
Clif Bar at mile 45

Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Sunday, October 1, 2017

Sunday Solo Cruise

Let's see how far this baby will go on empty!

Swapping the weak rear battery to the front since I will not be needing the small ring

Simply unclip the battery. Takes a few seconds to swap.

These batteries are as small and as light as a gel packet.
I could carry a spare if needed or I could just do a better job keeping them charged. :-)

Weak battery moved to the front. No problem.
Just tap the screen and the message will go away.


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40
Speed (mph): 17
Cadence (rpm): 66
Time Moving: 2:22:25
Time Total: 2:27:53
Work (kj): 1118
Normal Power: 145
Average Power: 131
Max Power: 389
VI: 1.11
TSS: 141
IF: 
0.773

Goal:

JRA

Ride Description:

Out and Back Spin. 

Weather:

Temperature Start (F): 77
Temperature Finish (F): 77
Wind: Sustained wind but not sure what direction.
Sky: Sunny

Nutrition Intake During and Immediately After:



Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Saturday, September 30, 2017

BBC 48

Neal and Kit heading out on an early morning spin


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 48
Speed Avg (mph): 16
Cadence (rpm): 70
Time Moving: 2:57:08
Time Total: 3:02:00
Work (kj): 1358
Normal Power: 152
Average Power: 128
Max Power: 465
VI: 1.19
TSS: 192
IF: 0.81


Goal:

JRA

Ride Description:

Before rolling out I had an opportunity to talk with Kit and Neal and after a few miles I went my way on the BBC route. I had planned on at least the metric route, but the whole time I kept thinking about what I should do with the Felt B10 in terms of repair, updates and if I should sell it and get a newer Felt IA series. Because I could not get my mind focused on cycling I cut the route short. 

I also missed the whole week from indoor training due to a hard work deadline. Hopefully I can get back on track soon with my schedule and get my gear in top working condition again. Hopefully that is. 

Weather:

Temperature Start (F): 67
Temperature Finish (F): 75
Wind: Breezy to Windy at the end
Sky: Cloudy to clearing and sunny at the end

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Sunday, September 24, 2017

Sunday Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 41
Speed Avg (mph): 17.8
Cadence (rpm): 65
Time Moving: 2:18:01
Time Total: 2:20:24
Work (kj): 1065
Normal Power: 143
Average Power: 129
Max Power: 643
VI: 1.11
TSS: 131.9
IF: 
0.76

Goal:

Build Endurance

Ride Description:

Just another out and back cruise at the Comet. Fairly uneventful, but since the path was clear toward the end I got to throw in a few light sprints just to check out the knee.

It was nice to be on the SRAM etap equipped road bike and it sure ran smooth. After the rear derailleur cable failed yesterday on the Felt it makes me want to put etap on the tri bike. I may start looking into that. 

Weather:

Temperature Start (F): 82
Temperature Finish (F): 82
Wind: 6mph ENE
Sky: Partly cloudy

Nutrition Intake During and Immediately After:



Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 

Saturday, September 23, 2017

A Day of Issues



Route and Ride Data Links:

Strava - Today's Route Part 1 and Part 2

Ride Description:

No reason to post ride metrics since I had a tough time getting in the groove today. I felt fine, but other issues and obstacles kept popping up from the time I left the house. 

The first was a stand still on I-75 that put me behind schedule. 




The second was being surrounded by three dogs that came up on me while I was in the middle of a nature break and I had to negotiate my way out of that in a delicate fashion. One of the mutts wanted to have a go at me and made several lunges. I got out of it unharmed, but it took some time to get back on my bike and slowly move away from them. That's never happened before. It looked like the three were roaming together as I was not close to a house.

The third was my rear derailleur cable came loose and it turns out my mini tool did not have that size allen wrench. I felt it best to turn back and I am glad I did. It was kind of frustrating only being able to shift using the front derailleur and have a mid range gear for flattish roads and drop to the 36 ring for steeper hills. It was good enough to get back, but not much else. 




I was just happy to get back to Sosebee Bike Park with 60 some miles and where I got to see Diane and Jamie and chat with them for a few minutes. Great to see them and maybe I will see some more of my cycling friends if I use the bike park more often.

Weather:

Temperature Start (F): 66
Temperature Finish (F): 80
Wind: Calm
Sky: Partly Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 24

Gear:

 Felt  B10