Sunday, June 25, 2017

Easy Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40
Speed (mph): 16.8
Cadence (rpm): 62
Time Moving: 
2:25:41
Time Total: 
2:30:28
Work (kj): 
1030
Normal Power: 132
Average Power: 118
Max Power: 354
VI: 
1.12
TSS: 
118.2
IF: 
0.7

Goal:

Check out the knee and fitness loss

Ride Description:

Out and Back Spin just to see how the knee feels and get a feel for how much fitness I have lost in the last couple of weeks. I was in the mid 90 CTL and now it is down to 65. I could tell the fitness loss, but the knee felt okay with the lower watts. 

The road rash burn has improved a lot and I had several little areas of soreness, but most of this I imagine will clear up in the next few weeks as I hope to start ramping up the training. Well at least until I get the MRI and orthopedic's diagnosis. 

Oh, I almost forgot. When I started the rear derailleur e-Tap battery was dead. It was in the 52 ring - 13 cog and I was content sticking with that gear, but this is the beauty of the e-Tap system. A few second stop to swap batteries and I was able to switch gears on the rear derailleur and leave it on the 52. 

Weather:

Temperature Start (F): 88
Temperature Finish (F): 88
Wind: Breezy
Sky: Cloudy to partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BCAA Amino
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 



Saturday, June 10, 2017

Dogged



Knee took the worst of it.

Some of the dog's hide still on the rear wheel
Point of impact at 31 mph down to 0 mph in a second.



Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 55
Speed (mph): 
16.9  
Cadence (rpm): 
69
Time Moving: 
3:15:14
Time Total: 
3:38:51
Work (kj): 
1424
Normal Power: 
144
Average Power: 
122
Max Power: 
417
VI: 
1.18
TSS: 
188
IF: 
0.76

Goal:

Survive!!

Ride Description:

I set out with hope to do my usual route and do 80 miles, but at mile 27 this menace dog decides to take me down and it shortens today's ride and will add some recovery time. The adjacent home owners said it is a wild dog that hangs out in that area and said it was aggressive. No doubt since it has chased me hard at other times and has tried to bite. Earlier this week I put pepper spray in my Amazon cart, but never finished the order. Ugh!!

I thought I could speed past it so while down in aero I picked up my speed to 30 mph. The dog was very fast and came across the road in front of my wheel. I went down hard and thought as I stood up that I had cracked a rib. I saw my knee and could feel some other areas already stinging from the road rash. The nearest homeowners, Matthew and Jessica, asked me to come sit on their porch and brought out some medical spays. I soaked each noticeable area with hydrogen peroxide. They offered to drive me back, but I thought I was okay to pedal back the 25 miles and I was. When putting the bike on the car rack I noticed some of the dog's hide and hair on the rear wheel. We both lost some hide today, but I think I lost more.

Now at home the pain and stiffness in my knee is starting to set in. I will see how this plays out. It could have been a lot worse.  

Weather:

Temperature Start (F): 66
Temperature Finish (F): 75
Wind: Calm
Sky: Clear

Nutrition Intake During and Immediately After:

Bottle #1 16oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 24

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 

Update 6/16/2017:

I am very grateful that Gordon County Animal Control picked up the dog on Monday. The Australian Cattle Dog is up for adoption so I hope someone from California adopts that dog if anyone does. The nature of the ACD breed is to herd and bite while herding. It is not a good dog to be left loose near the roadway. 

In a few minutes I head to the orthopedic to have my knee check out. I hope to get news that the injury will heal on its own without surgery. I still have a fair amount of pain in the knee but most this discomfort feels like it is at the surface of skin from the road rash.

Orthopedic doctor examined the x-rays and found no bone damage, but there was still too much swelling for him to diagnose much else. I will get a MRI next week see what the doctor says. He wanted me to do some unweighted leg extension motion just to keep that leg active and if I can tolerate I can do some light spinning on the stationary trainer.


Update 6/18/2017:

Most of the road rash is healing well except for the knee. The knee is still draining after a week of changing dressings and keeping Neosporin on the wounds. The amount of skin removed is down to where the tissue looks white. The non-stick pads soak up the fluid and still tend to stick to the wound. The pressure from fluid around the knee also makes bending my leg very uncomfortable, but I can just about walk up and down stairs without much assistance from the handrail. A lot of the fluid and blood from the knee has move down into my foot and ankle. 


Non-stick pad stuck to the wound.....ugh

Healing right forearm, but it is pitted looking. I think there will be a scar when it fully heals

One gash on the upper left has healed and the other gash is healing.

Update 6/20/2017:

This is my fourth significant crash involving road rash and I have always treated with traditional cloth wraps and bandages. Hindsight on road rash treatment this time after receiving some good tips from guys responding to my questions at Slowtwitch I hope to be better prepared if and when it happens again. 

Over the weekend I did a bit of web searching on improving road rash treatment. This time around I had to use what was available locally, which was traditional type dressings. The first hours in fact I used a plain sterile cloth wrap that stuck deep in one of the forearm gashes that had to be cut out and from that point forward I used non-stick pads and Neosporin with the petroleum based ointment to help the non-stick pad from sticking to the wound and yet they still stuck to the wounds. This led me to search the web and ask if there are better products to keep in stock. 

The thought of something like Duoderm that can be applied once the wound(s) are thoroughly cleansed and left on for days is a huge bonus. With the traditional type dressings I have been changing twice a day and each time the wound is slightly reopened.

Most posts all seemed to be in agreement to keep the wound moist and covered until it heals. In pictures above I did let some of wounds scab over, but next time I will do a better job in keeping them covered. I live in a metro area, but most of the following products listed were not available in the stores that I checked so it will be worth it to research these products and maybe order online and keep them in my inventory for home treatment. Unfortunately my record so far is to go down on the pavement every couple of years or so it seems. 

Of the products suggested this is the summary: 
(Thanks to all who contributed with products and tips)

  • Duoderm or a hydrocolloid dressing with a tubular mesh bandage as an outer protection.
  • Manuka Honey bandage or ointment on the dressing and wrapped.
  • Mepilex AG Antimicrobial Soft Silicone Foam dressing
  • Silvadene Topical
  • Aquaphor
  • Tegaderm
Maybe this information will be helpful to others who have been treating these types of wounds with what is typically available at the local store or letting the wounds scab over which may take longer to heal and leave scars.


Update 6/24/2017:




My first application of the Duoderm was a bit sloppy. The second was on as tight and smooth as skin.

Perhaps a little too much tubular bandage here, but the two combined just made it all feel better

14 days after the crash and this is how it looks. It has improved.

14 days after the crash and this is how it looks.
Going out to look for some Silvadene and Aquaphor locally. I am swapping between the Duoderm and non-stick pad dressings depending on being inactive and doing activity. The Duoderm does not do well in activity even when I have tried to use an elastic wrap to help keep it in place. There is just too much movement at the knee joint.

I really like the feel of the Duoderm and it would be great if I were to remain inactive, but I can't stand just hanging around and I do want to get more motion in my knee and keep some semblance of strength in my legs. I will use this dressing between activity. For now I am going to try simple kitchen plastic wrap with Aquaphor to keep the wound moist and an outer light elastic knee wrap to hold it in place and see how it functions during some indoor spinning.

 I've been doing short easy spin indoor spin sessions and continued to train at the gym. With the leg training I working cautiously getting more range of motion while waiting for the MRI appointment next week.

Saturday, June 3, 2017

Brewery Solo 80


Route and Ride Data Links:


Ride Metrics:

Distance (mile): 80.5
Speed (mph): 17.8
Cadence (rpm): 71
Time Moving: 
4:31:53
Time Total: 
4:43:23
Work (kj): 
2020
Normal Power: 
143
Average Power: 124
Max Power: 403
VI: 
1.15
TSS: 
257
IF: 
0.758

Goal:

Build Endurance

Ride Description:

The Usual Out and Back Spin  with an early start to beat the heat. Once again I struggled mostly with staying focused on the pace. For long sections I have no idea what I was thinking and then realize "how did I get to this point? I don't even remember the last several miles." That's not good for training, but evidently I had some things to clear out mentally.

I enjoyed it for cycling sake and I got to see Kit and Glenn before they rolled out and also check out Glenn's new bike.

The bummer is being off regular weekday interval training the week before because of vacation and then again this past week because of work deadlines.

Weather:

Temperature Start (F): 66
Temperature Finish (F): 83
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:



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

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 



Sunday, May 28, 2017

Recovery Ride


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 32
Speed (mph): 16
Cadence (rpm): 64
Time Moving: 2:00:15
Time Total: 2:00:15
Work (kj): 780
Normal Power: 125
Average Power: 108
Max Power: 600
VI: 1.16
TSS: 88
IF: 0.6

Goal:

Recovery

Ride Description:

Out and Back Recovery Spin because that is about all my legs could do.

Weather:

Temperature Start (F):
Temperature Finish (F):
Wind: Mild
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Xtend Amino, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 



Saturday, May 27, 2017

Brewery Solo 80


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 80
Speed (mph): 18.5
Cadence (rpm): 70
Time Moving: 4:21:56
Time Total: 4:34:44
Work (kj): 2087
Normal Power: 153
Average Power: 133
Max Power: 467
VI: 1.15
TSS: 284.8
IF: 0.81

Goal:

Build Endurance

Ride Description:

Out and Back Spin after returning from vacation and time off from cycling during the week. Everything felt great today and the rest was good. 

Weather:

Temperature Start (F): 68
Temperature Finish (F): 83
Wind: Minimal
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Xtend Amino, Maltodextrin
Bottle #2 10oz. Water, Xtend Amino, Maltodextrin
Bottle #3 10oz. Water
GU gel at mile 24

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 



Saturday, May 20, 2017

Brewery Solo Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 81
Speed (mph): 17.4
Cadence (rpm): 70
Time Moving: 
4:40:25
Time Total: 
4:50:39
Work (kj): 
2058
Normal Power: 
143
Average Power: 
122
Max Power: 
426
VI: 
1.17
TSS: 
268.2
IF: 
0.76

Goal:

Enjoy cycling

Ride Description:

Out and Back Casual Spin. Nothing really to highlight otherwise. 

Weather:

Temperature Start (F): 73
Temperature Finish (F):
Wind: SSE 5 mph
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Xtend Amino, Maltodextrin
Bottle #2 10oz. Water, Xtend Amino, Maltodextrin
Bottle #3 24oz. Water
GU gel at mile 24
GU gel at mile 56

Post Ride: 30 gram protein drink

Gear:

 Felt  B10 



Saturday, May 13, 2017

Brewery Solo 100


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 104
Speed (mph): 18
Cadence (rpm): 70
Time Moving: 5:45:53
Time Total: 6:03:50
Work (kj): 2450
Normal Power: 145
Average Power: 122
Max Power: 555
VI: 1.18
TSS: 338
IF: 0.771
Elevation Gain: 3086 ft

Goal:

Just ride

Ride Description:

Friday evening and looking at each weather app hoping one of them would lean more positive, but they were all showing 50% rain through Saturday morning. Saturday morning I saw a potential window of opportunity. Not knowing exactly how much window I went ahead and loaded my gear as if I was ready for a longish ride just in case.

At mile 20 and heading north the skies looked black so I thought maybe it was best to take a peek at the radar and see what was going on. There was one large rain cell cloud that was moving off so I decided to move ahead. Not long after I was in a light rain so I decided to double back to buy some time to let this cloud move on. I went back a few miles and then went ahead again going north. This time the timing was better and the skies cleared some until my turning point. 

Heading back south there was a slight tailwind giving me a nice push on the return. My legs and all felt fairly good for this easy spin today.

Weather:

Temperature Start (F): 66
Temperature Finish (F): 76
Wind: Calm at the start with headwinds starting later then tailwinds on the return.
Sky: Dark clouds, rain and clearing to partly cloudy later

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #2 12oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #3 8oz. Water
GU gel at mile 32
Clif Bar at mile 54
GU gel at mile 72
Post Ride: 30 gram protein drink

Gear:

 Felt  B10 


Sunday, May 7, 2017

Sunday Solo Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.6
Speed (mph): 19
Cadence (rpm): 68
Time Moving: 2:08:02
Time Total: 2:12:06
Work (kj): 1074
Normal Power: 152
Average Power: 140
Max Power: 459
VI: 1.08
TSS: 137.6
IF: 0.8

Goal:

Have fun

Ride Description:

Out and Back Spin on a busy path. Note to self to go to the brewery until it turns cold again.

Weather:

Temperature Start (F): 65
Temperature Finish (F): 70
Wind: 13 WNW
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 10oz. Water, BSN Amino X, Maltodextrin
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  B10