Sunday, August 13, 2017

Zesty Solo Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.6
Speed (mph): 19.6
Cadence (rpm): 72
Time Moving: 
2:06:04
Time Total: 
2:10:08
Work (kj): 
1099
Normal Power: 
158
Average Power: 145
Max Power: 594
VI: 
1.09
TSS: 
155
IF: 
0.86

Goal:

Build Endurance

Ride Description:

My usual out and back Sunday spin and with less people out I had an opportunity to open up a bit and see how the fitness is coming along. Maybe nothing really to note looking at the data, but I came away from it feeling encouraged and that makes for a great day.

Weather:

Temperature Start (F): 83
Temperature Finish (F): 87
Wind: Calm
Sky: Sunny 

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  B10 


Saturday, August 12, 2017

Brewery Solo


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 81
Speed (mph): 17
Cadence (rpm): 69
Time Moving: 
4:41:47
Time Total: 
4:57:07
Work (kj): 
1986
Normal Power: 140
Average Power: 118
Max Power: 440
VI: 1.19
TSS: 
284.2
IF: 
0.78

Goal:

Build Endurance

Ride Description:

Out and Back solo spin on my usual route. I hope to pick up some fitness in the next weeks and maybe get in a few more long rides when it cools off in the fall.

Bike was running quiet and smooth today with re-waxing the chain yesterday. I did not feel a power loss, but it was certainly making some noise so I figured it was time. I plan to start keeping better track with each bike for the power meter battery changes and chain waxing. 

Weather:

Temperature Start (F): 71
Temperature Finish (F): 87
Wind: Calm
Sky: Thick fog at times to partly cloudy at the end.

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin
Bottle #2 24oz. Water, BSN Amino X, Maltodextrin

Bottle #3 10oz. Water
GU gel at mile 24
Clif Bar at mile 45
Post Ride: 30 gram protein drink

Gear:

 Felt  B10 



Monday, August 7, 2017

Torn PCL Recovery Progress


Time is flying by as they say. I wanted to drop this in for my record as to how things are progressing with the June 10th crash injuries. The skin on the right knee cap is still deep purple and feels a little funky, but it does not feel feverish or discomforting. I am still a little concerned by how it looks and hope there is not any infection just below the new skin topping the wound. 

Cycling training has been going okay. In fact I have started to increase the intensity a little and I am trying to get back into extensive aerobic training to rebuild my endurance. At this point my fitness is lagging behind the recovery of the injury in terms of cycling training.

It is the strength training that I am having to take a bit slower and more cautiously. I haven't logged any of the strength training progress. At first I started with light cycling only and with just body weight motion with holding on to something for stability. Next, I started with no weight on the leg press and quarter range unweighted squats and hack squats and moved up in weight a little each week. So here is where I am as of this morning's gym visit and my Monday leg training day. 

Just a note that I come from a competitive strength background and I consider strength training as my primary training even though I am far from the days of my peak strength. I try to hold on as best I can at this age. I have stated before and still believe that strength training has nothing to do with progressing cycling training. My whole goal is to be cross fit. I have over 30 years invested in strength training myself and helping others so it is something that I want to hang onto as best I can. I do agree that physical therapy or rehabilitation is crucial for injury recovery and that can have an impact on future performance if not approached in the right manner or if avoided. 

Cybex Squat Press - all sets were full range (plate = 45 lbs.). Sets 1 through 9 were feet close together. Sets 10 and 11 were feet wide apart.


Set 1 - empty
Set 2 - 2 Plates (90 lbs) x 20 reps
Set 3 - 4 Plates (180 lbs) x 10 reps
Set 4 - 6 Plates (270 lbs) x 10 reps
Set 5 - 8 Plates (360 lbs) x 6 reps
Set 6 - 10 Plates (450 lbs) x 6 reps
Set 7 - 12 Plates ( 540 lbs) x 3 reps
Set 8 - 12 Plates ( 540 lbs) x 3 reps
Set 9 - 10 Plates (450 lbs) x 6 reps
Set 10 - 8 Plates (360 lbs) x 6 reps
Set 11 - 8 Plates (360 lbs) x 6 reps

As a reference: Before the injury I was doing 540 x 10 with no problem.

Smith Machine Squat - Squats are the trouble area at the moment. There is a bit of bad discomfort in this motion. I couldn't squat with an empty bar last week and could only body weight squat holding on the rack with discomfort. I wanted to stretch this a little today. I am glad I did. It was just a matter of staying very focused on how it felt and stop when it did not feel right. I am a long way from regular training weight. It is a time to put away ego for how others in the gym may view training with ultra light weight and be ultra careful.

Set 1 - empty
Set 2 - 20 lbs x 6 reps
Set 3 - 40 lbs x 6 reps
Set 4 - 60 lbs x 6 reps
Set 5 - 80 lbs x 6 reps
Set 6 - 80 lbs x 6 reps

As a reference: Before the injury I was doing Hack Squats with 225 x 10 with no problem.

I finished with a few lights sets of knee extensions, seated legs curls and calf raises.

Disclaimer: if anyone stumbles on this blog post looking for ideas on coming back from a torn PCL please go only by what your physical therapist or orthopedic recommends. 

Sunday, August 6, 2017

Sunday Solo Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.7
Speed Avg. (mph): 18.6
Cadence (rpm): 73
Time Moving: 
2:11:17
Time Total: 
2:15:07
Work (kj): 
1095
Normal Power: 
155
Average Power: 
139
Max Power: 
465
VI: 1.11
TSS: 161,7
IF: 0,86

Goal:

Build Endurance

Ride Description:

Out and Back Spin on a busy path. I had a lot more momentum killers today and that is okay. I could also feel some fatigue from yesterday's ride and that too was okay. It was just nice to get out for a nice cruise on the path.

Also nice to talk with Ben after the ride and best wishes on the career move to Emory Medical in Atlanta and to the Atlanta cycling scene. There are a lot of great groups scattered around and excellent places. Of course I am partial to cycling in north of Cartersville out of the Budweiser plant or from Sosebee Bike Park. Or maybe you will see me trying to hang on your wheel at the Comet one Sunday. Ride fast, Ride safe!

Weather:

Temperature Start (F): 90
Temperature Finish (F): 90
Wind: Breezy
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

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

Gear:

 Felt  B10 



Saturday, August 5, 2017

Brewery Solo


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 80.4
Speed (mph): 17
Cadence (rpm): 70
Time Moving: 
4:46:17
Time Total: 
4:57:20
Work (kj): 
1967
Normal Power: 
138
Average Power: 115
Max Power: 438
VI: 1.2
TSS: 
278.7
IF: 
0.76

Goal:

Build Endurance and enjoy cycling

Ride Description:

Out and Back Spin trying to rebuild fitness. Light headwind on the way up and maybe a little tailwind on the way back. It was great to see and talk to Keith B. briefly before starting. 

Weather:

Temperature Start (F): 69
Temperature Finish (F): 84
Wind: N 6 mph
Sky: Sunny

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin
Bottle #2 12oz. Water, BSN Amino X, Maltodextrin
Bottle #3 24oz. Water
GU gel at mile 20
Clif Bar at mile 45
Post Ride: 30 gram protein drink

Gear:

 Felt  B10 



Sunday, July 30, 2017

Zesty Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40.4
Speed (mph): 
19.4
Cadence (rpm): 
73
Time Moving: 
2:04:51
Time Total: 
2:08:13
Work (kj): 
1115
Normal Power: 
162
Average Power: 
149
Max Power: 
524
VI: 
1.09
TSS: 
176.5
IF: 
0.9 

Goal:

Build Endurance

Ride Description:

Out and Back Spin. I was happy with today's ride. Everything felt a bit better and an encouraging step forward. 

Weather:

Temperature Start (F): 83
Temperature Finish (F): 85
Wind: Breezy
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:

 Felt  B10 



Saturday, July 29, 2017

Brewery Solo


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 80.4
Speed (mph): 16.8
Cadence (rpm): 70
Time Moving: 4:47:16
Time Total: 5:03:14
Work (kj): 1939
Normal Power: 135
Average Power: 113
Max Power: 387
VI: 1.2
TSS: 282
IF: 0.77

Goal:

Build Endurance

Ride Description:

First time back out on this route since the crash. It felt good and yet I know I have a long way back to better bike fitness. 

Weather:

Temperature Start (F): 66
Temperature Finish (F): 86
Wind: NW 8 mph
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #2 15oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Bottle #3 10oz. Water
GU gel at mile 24
Clif Bar at mile 45
Post Ride: 30 gram protein drink

Gear:

 Felt  B10 



Sunday, July 23, 2017

Sunday Solo Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40
Speed (mph): 18.6
Cadence (rpm): 72
Time Moving: 
2:14:13
Time Total: 
2:17:15
Work (kj): 
1033
Normal Power: 
142
Average Power: 
128
Max Power: 
391
VI: 
1.1
TSS: 
145.3 
IF: 
0.80

Goal:

Build Endurance

Ride Description:

Hot!! Out and Back Spin and I am ready to say that I am out of rehab mode and now back to focusing on rebuilding endurance. I feel like I have a long way to dig out of this hole, but I am also glad that the injuries were not worse and that I can start back with training. 

Strength training is going to take longer because of the torn PCL and I have to be very careful when I train strength. Last week I was up to 450 x 10 for several sets of leg press and using light weight for full depth hack squats. I still do not feel as if I can start regular bar squats yet. I cannot afford to lose stability during a squat and really do more damage to my knee. 

I needed to put some new Cee Gee Cushys on the tri bike because of wear over the past number of years and blood and filth from the accident was not coming out. Glad I did and the new pads felt great. However, the healing wound down my right forearm was still tender on that pad. It's just a slight irritation and will not slow progress.

Weather:

Temperature Start (F): 80
Temperature Finish (F): 91
Wind: Calm
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
Post Ride: 40 gram protein drink

Gear:

 Felt  B10 


Adding New Cee Gee Cushys:


This has been the best hook and look to have around the house
and has served for several types of bike related projects.


After the metal cups with mineral spirits and then denatured alcohol.
The hook side of the Velcro was ready to apply and trim with a razor blade around the edges.
Cleaning the surface well will help this adhesive stay on for many months.






Saturday, July 22, 2017

Sosebee Group Ride


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 56
Speed (mph): 
14.4
Cadence (rpm): 63
Time Moving: 
3:53:11
Time Total: 
4:07:05
Work (kj): 
1371
Normal Power: 
146
Average Power: 
98 
Max Power: 
587
VI: 
1.49
TSS: 
267.2
IF: 
0.83

Goal:

Enjoy riding with the guys.

Ride Description:

Enjoyable Sosebee group ride with Mike, Gary and Neal. 

Weather:

Temperature Start (F): 77
Temperature Finish (F): 90
Wind: Calm
Sky: Sunny

Nutrition Intake During and Immediately After:



Bottle #1 24oz. Water, BSN Amino X, Maltodextrin
Bottle #2 10oz. Water, BSN Amino X, Maltodextrin
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 


Sunday, July 16, 2017

Stuck Screws and Bolts


Sometimes the simple tasks become more an ordeal than one would like. Where there is sweat and rain there will be some issues - like seized bolts and screws. I have been fortunate for the most part working on my bikes through the years. Of course bottom brackets can sometimes be a beast, but those smaller screws have generally worked loose with a bit of penetrating oil and being careful with the allen wrench so not to strip out the head. This time I wasn't so fortunate when it came time to change out some well worn Cee Gee Cushy arm pads and Velcro on the arm cups. Three of the four screws were tough, but did come out with some finesse. The other one would not budge and I stripped out the head with the allen wrench.

What do the pros suggest? Some of the typical methods are:

  • Cut a groove using a Dremel and use a flat head screwdriver.
  • Drill out the center with a slightly larger drill bit and then drive a slightly larger Torx bit into the hole and remove with a driver or wrench.
  • Use a screw extractor kit. (I bought a kit from Harbor Freight, but decided not to use.)
  • Weld a hex nut to the top of the stripped head and use a wrench to remove.
  • Use a punch and tap into the head counter clockwise.

The most common suggested seemed to be cut a groove in the top and use a flat head screwdriver. Sounded the most simple and more so than than using the screw extractor kit. With the safety glasses, Dremel with a metal cutting blade, large flat head screwdriver and mallet it took about five minutes. After cutting the slot the screw still would not budge so I angle the screwdriver so that I could give a few taps in a counter clockwise direction and that was enough to break the cup and screw loose enough to turn out easily.

Sweaty mess causes issues in forgotten areas on the bike. 


Cut a slot in the stripped head for the flat head screw driver


Removed in a few minutes. It took longer to get the tools ready.






Sunday Solo Cruise


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 40
Speed (mph): 17
Cadence (rpm): 71
Time Moving: 
2:21:57
Time Total: 
2:24:32
Work (kj): 1072
Normal Power: 
140
Average Power: 126
Max Power: 587
VI: 
1.11
TSS: 
150.9
IF: 
0.801

Goal:

Build Endurance

Ride Description:

Out and Back Spin trying to rebuild fitness and give the knee more time to heal.

Weather:

Temperature Start (F): 84
Temperature Finish (F): 84
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 20
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 


Saturday, July 15, 2017

Salacoa Valley




Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 50.6
Speed (mph): 15
Time Moving: 3:21:50
Time Total: 3:32:55

G3 power meter batteries died early in the ride

Goal:

Ride with friends

Ride Description:

Salacoa Valley route with Mike and Gary. I am behind on fitness, but still enjoyed riding with friends and on some new roads. There were a few interesting hills in the mix to test the knee and fitness level.

Weather:

Temperature Start (F): 71
Temperature Finish (F): 84
Wind: calm
Sky: Early fog to partly cloudy

Nutrition Intake During and Immediately After:


Bottle #1 24oz. Water, BSN Amino X, Maltodextrin
Clif Bar at mile 34
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 



Sunday, July 9, 2017

Sunday Solo EZ


Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 30
Speed (mph): 16
Cadence (rpm): 66
Time Moving: 
1:53:26
Work (kj): 
769
Normal Power: 
127
Average Power: 113
Max Power: 438
VI: 
1.13
TSS: 
112.2
IF: 
0.77

Goal:

Knee rehab and start building endurance again.

Ride Description:

Out and Back Spin at an easy pace. Although I am out of shape so it didn't feel that easy.

Weather:

Temperature Start (F): 85
Temperature Finish (F): 85
Wind: Calm
Sky: Partly Cloudy

Nutrition Intake During and Immediately After:

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

Gear:

 LOOK  585 


Saturday, July 8, 2017

Group JRA

From the Front L-R Neal, Derek, Mike, Robert and me over the double yellow. It was clear I tell ya!!! 

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Distance (mile): 55
Speed (mph): 15
Cadence (rpm): 63
Time Moving: 
3:35:59
Time Total: 
3:52:21
Work (kj): 
1273
Normal Power: 
137
Average Power: 98
Max Power: 546
VI: 
1.39
TSS: 
245.3
IF: 
0.82

Goal:

Enjoy riding with the guys

Ride Description:

This was an opportunity and pleasure to get out for a ride with some friends and see how my knee holds up on some of the steeper rollers. Wow the endurance bank is low at the moment and will be hard to build back up compared to this winter and spring where I was hitting some longer miles. I am fortunate and blessed to continue recovery and healing with surgery. 

Great riding with friends today. It was also great to see Diane, Nancy, Susan and others at the Sosebee Bike Park following their ride. 

Weather:

Temperature Start (F): 77
Temperature Finish (F): 85
Wind: Slight breeze
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Amino mix, Maltodextrin
Bottle #2 15oz. Water, Amino mix, Maltodextrin
GU gel at mile 20
Clif Bar at mile 35
Post Ride: 30 gram protein drink

Gear:

 LOOK  585 



Tuesday, July 4, 2017

Comet Rehab Ride


Route and Ride Data Links:

Strava - Outbound and Inbound 

Ride Metrics:

 Outbound Duration:  1:08:34
Work: 520 kJ
TSS: 60.3 (intensity factor 0.729)
Norm Power: 137
VI:         1.0
Distance:   20 mi
Power Avg: 127 watts
Cadence: 70 rpm
Speed:  17.7 mph


Inbound Duration:   1:02:37
Work: 483 kJ
TSS: 59.4 (intensity factor 0.757)
Norm Power: 142
VI: 1.11
Distance:   20 mi
Power Avg: 129 watts
Cadence: 69 rpm
Speed: 19.4 mph

Goal:

Build Endurance and Knee Rehab

Ride Description:

Out and Back Spin trying to get some motion in my knee and start back on building some fitness.

Weather:

Temperature Start (F): 77
Temperature Finish (F): 83
Wind: Calm
Sky: Partly cloudy

Nutrition Intake During and Immediately After:



Bottle #1 24oz. Water, Amino mix, Maltodextrin
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  B10 



Sunday, July 2, 2017

Bike 5 Walk 5

Continental GP4000 Blow Out

Bead Blow Out

Replaced with a Michelin Pro 4 because it was on sale at Performance Bike on the way home.

I'm not going to bother with uploading my usual metrics and data because I never really got out of the warm up before the bead blew out of the GP4000. I had plenty of offers for a new tube, but with this tire failure no tube was going to do me any good. I was about a mile from a bike shop on the walk back, but I only had a five dollar bill. I figured at least I would get in a good walk even if it was with road shoes and cleats. 

I was really excited to get out on this ride today because my knee is feeling a whole lot better and I am hoping to start getting back into the regaining some fitness, but things keep happening. Oh well no biggie because eventually I will get back into the groove.



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.


Update 7/1/2017:

The wound on my knee is healing nicely now and I am anticipating the doctor appointment this coming Thursday to go over the MRI results. Meanwhile mobility in my knee is feeling better all the time. However, my fitness feels like it has hit rock bottom. I am going to have to drop my FTP way down and start back with endurance level intensity and start over again with a slow ramp up based on a short indoor session yesterday. Even at low watts I felt like I was struggling fitness wise. I am counting my blessings though because that crash could have always been a lot worse.

Update 7/6/2017:

Result of the MRI and consulting the orthopedic from Resurgens is a torn PCL and surgery is not recommended unless there is consistent stability issues. The doctor's recommendation was a couple of physical therapy appointments to get an idea of exercises to do at home or the gym. I have already started with light cycling and have been moving into regular cycling training indoor and outdoor. I am taking it slower in terms of ramping up strength training and will increase weight and repetitions based on how it feels. I am able to do full hack squats with just the weight of the sled, but the knee is still healing and has fluid and pressure at full range.