2nd time round on the Powercranks

Yesterday was a good day. I rode the Powercranks for the 2nd time on my cyclo-cross bike. It was bitter cold with the wind factor but I bundled up in about 3 different layers –head to toe. I managed 1hour of ‘cruising’ and then the legs started to die away. The first hour was great though – I was able to keep the cadence a bit higher at times – with some lofty rest of course in between bouts. Where my car was parked after the hour, I still had another 20minutes of riding. One there, after a bit of a stretch, I took my dog, Hobbes thereafter for a bit of a run on the trail (me on the bike). I did this ride after an indoor session (on the bike for 2 hours) and lunch - so maybe the fatigue was really settling in. I attempted to stand up and literally fell flat back down on the seat. I am not sure how to do this…I have been lucky enough – or lazy enough (or maybe smart enough) to not attempt climbing my hill home as of yet. This is on the agenda this week!

The results of the stress fracture are in - yes -its indicative of a stress fracture...meaning I am not able to run for possibly another 3 weeks. The boot is doing wonders and it feels better already.

Another Update

Yesterday I just rode indoor on the road bike and did a great swim. My goal this week was to get in a higher volume of swimming. So far I am at 22.5km!!! I think that is a record for me. Its not much compared to some of the great swimmers out there but when you don't come from a swimming background - this is huge! (at least for me!).

Yesterday I chickened out of the cold for riding a quickly ride on the cyclocross bike and Powercranks. I did however get some VERY warm gloves yesterday, food, and played with hobbes. I am planning to get out there today and dress in enough layers to keep me warm. I sometimes hate getting out in the cold but I cannot complain. There is no snow here - only in the hills and -2C is nothing compared to what I am used to. Its crazy how we easily forget what cold really is!

The foot - I am certain is a stress fracture. I looked at the bone scan myself - and well there is definitely re uptake on the third metatarsal. I am wearing a boot now diligently and using a bone stimulator. I get the full reading of the scan on Tuesday. It may just be a slight reaction and its showing progressive healing. Either way, I have to wait until I am pain free for some running again. I am positive though - this couldn't come at a better time...better learn now and prevent this from happening again!

Everything else is great in Penticton. Erik and I say almost everyday how much we love it here. We both need some mtn bikes (or at least Erik as I have the cyclocross) so that in the spring we can check out the trails we have yet to venture on.

Plan for today: STRETCH - I lack in this area. I have been skimping on doing yoga because so many position involve movement in my foot - and now that I am trying to keep the boot on, this is even more of a difficulty. I will stretch though!
BIKE - indoor and a bit outdoor when it warms up a few degrees
WEIGHTS - just a quick upper body endurance-strength.
SWIM - possibly if the time permits and the energy is there! Just a flop of sorts EZ PZ.

First time on the POWERCRANKS!

Two days ago was my first trial on the Powercranks. I was very excited to say the least to try them out because I have heard and read such great reviews on them. I have them on a cyclocross bike.

When I first got on the bike, I had no idea how to even start pedalling. I was riding downhill for a good ten minutes because I live on top of one. I couldn't get my feet around the pedalling so I rolled down the hill with both feet dangling. At the bottom, I finally was able to pedal - but not in any sequence whatsoever! However, after about 2 minutes I finally got the pedals going in circles. I managed a full hour on the cranks! I was very surprised. My cadence was slow and I had to stop pedalling every 5-10 minuets to give my hip flexors a bit of a break for a few seconds. All in all though, I was quite surprised with myself. I have heard horror stories of people going on their bike with their Powercranks and not making it home! I may have took it easy though - I couldn't keep my cadence up that is for sure - if I tried - then I would have been doomed at the start!

Today I am going to be using them again. I have two rides planned and one will be on the Powercranks outside or indoor if the weather doesn't cooperate. That may be another story - using the Powercranks on an indoor trainer!

Excalibur Dehydrator!

This is a must for everyone! About one month ago I was provided an Excalibur Dehydrator by Nature Vitamins Plus. It truly is one of the best things that I have in my house for helping me achieve top quality nutrition. I now have my pantry packed with nutrient dense snacks for training and meal preparation. As an athlete it is sometimes hard to make sure to get a good variety of nutrient dense foods because you are always on the go or too tired to make some nutritious meals. I have found that with the Excalibur Dehydrator, I am able to hit two birds with one stone: nutrients and convenience.

One of my favorite things to do is find food in my fridge for some ingredients to blend together and dehydrate. I have found that using any type of vegetable works with a base of ground nuts. I have used everything from: fruits, kale, and even soy yogurt. Everyday is a different concoction. I recently just made pumpkin flax crackers that were delicious.

Along with a great way to make top quality snacks, the Excalibur dehydrator is the easiest dehydrator I have used. It is easy to clean and easy to use. Everyday I have some type of snack that I have made in the Excalibur. It’s a great way to pack in the nutrients and have healthy snacks no matter where you are: biking, running, walking, travelling or just at home!

Powercranks are here!

Yesterday, after my indoor spin the doorbell rang and lo'n'behold, my Powercranks arrived! (Due to the Canadian dollar being as good as it is right now, everyone is taking advantage of the savings and buying a ton from the States. Unfortunately this made my Powercranks stay in customs for an extra 10days. ) I quickly showered, got my cyclocross bike in the car and drove to the BikeBarn to get them put on. I should have the bike back today and I am ready (I think) for some real training!

Now for the foot: its not really any better. I am scheduled for a bone scan this Friday in Kelowna. Yesterday I went to a pedorthotist and got my gait analyzed. The left foot (the one with the pain) apparently pronates twice as much as the right and this is probably the culprit. I also was provided metatarsal pads (that were put in the right position!) and we are going to be looking at restructuring my orthotics after I receive the results of the bone scan. This is a slight damper on the training but I am making the most of it by alternating pool running, cross training and increased swim and bike volume. And now with Powercranks - I think I will desiring rest after 5 minutes of their use!

Training

Well I have been making some gains I think in terms of training. I just recently got my swim stroke analyzed a bit more by a local triathlete and she helped me with some very important points that I would like to share with you. I am not very technical here on the specific but if you get the idea - it may just help. The most important thing that she emphasize was the point when the arm enters the water - you have to make sure your shoulder is in a "ready to latch the water." I can only explain this with my limited knowledge and it would better be presented to you by my coach Chuckie V. When your hand enters the water, your shoulder should be in a slightly elevated but retracted position so that your lats are able to be engaged for the pull. With my stroke - this is vital as I lose a lot of grab on the water. This morning at Masters I worked on this consciously - it seemed to help a ton! The arms were sore so I must have been doing something right - or lack there of.

The next important aspect I was told about was my limited strength. I thought I had the arms of an arm wrestler - hmm, I would have to say my strength lies within! I do have to agree with me needing more strength. This will be worked on over time but as Chuckie phrases: length before strength, strength before speed.

Biking has been indoor as of late. I don't mind it, although today is such a beautiful day outside! We have been trying to get a few numbers in the bank off the powertap. I still haven't received my Powercranks - they are stuck somewhere between the US border and my house. I am anxious to try them out!

As for the foot: its slowly mending...there is not much more I can do but stay off it, cross-train and prevent this from happening again! I have been to every avenue: Doctor - x-rays (clear), bone scan requisition (need to check for time slot), Chiro (adjustment), Physio (me!), Bone stimulator (using), Shoes testing (Peach City Runners), Met Pad (using), Massage (appointment next week), Podiatrist (appointment next week), X-training (water running and gym equipment), and last but not least...absolutely nothing!

I have no other workouts on the schedule today but I do hope to spend sometime soaking in the rays with Erik and Hobbes. First I must work though. Work before play. Although, I agree with this saying much more: work is play - or at least it should be.

Update #2 on the foot!

Well I got good news! My x-rays came back clear! Unfortunately that doesn't rule out a stress fracture, but it does rule out a break! I didn't think I had one of course but that is the way you have to go through the medical system to get on the list for receiving a bone scan. The waitlist for this type of scanning appears to be long - about three weeks! So I am thinking I will not be doing the diagnostic test because if it was a stress fracture it is going to be well-mended by then.

My secret weapon: a bone stimulator! HOWEVER, with that said, I may be just going over the top with the thought of it being a stress fracture ('it' meaning the pain I have in my forefoot when running and walking). It just may be some soft tissue strain. Either way - I am doing the rehab needed and staying off the feet the best I can when I am not swimming, biking or other non-weight bearing activities. Slow and steady...

AS for the rest of things, everything is going great! Erik and I have made big changes in our little home and with our kids: Calvin (our cat) and Hobbes (our fanatic border collie who is literally human). We are loving Penticton and our new place we call HOME.

I have been changing the diet a bit as well to include more alkaline foods. This is very important for stress fracture prevention. So no more small doses of caffeine! This is difficult on work days...but I will Survive!

Well, it is well past my due time to get on the bike for my indoor bike test of two hours. I have been postponing this as late as I can today with a solid 1.5hour nap, a very early dinner, time for digestion and well now I have no excuses but to put on the bike shorts and start pedalling. Its a mental thing to say the least...2 hours at a sustained HR - indoor is tough. But toughness only makes you stronger - mentally and physically!

Update

Well I think some of the decisions I have made in the last two weeks or maybe more have finally bit me in the butt a little. The caffeine I was consuming over the last couple months, if not years, and the increase in long run mileage that I myself put on my long runs....has given me some not so pleasant forefoot pain in my left foot. I am hoping its not a stress fracture, and possibly just a stress reaction, or even better, just a tendon strain. Either way, I am not running on my foot and will be cross-training, fixing the diet and avoiding anything that is going to make my system acidic. I am optimistic as this is only going to make me learn to take better care of the little things - the things that absolutely matter the most. I am wearing runners in the house, have a metatarsal pad, and am doing some contrast baths.

The biking hours and swimming of course will stay the same - if not increase a little. Today I am planning an outdoor ride - in NOVEMBER!!!

Indoor Season

Its that time of year now, (later than usual - a treat, to say the least) that most, if not all my riding will be indoor on a trainer. I don't mind it really - we have a collection of movies that Erik has created over the years that would put even the general movie rental store to shame. The scary thing is though, I have seen at least 75% of them from indoor riding and just lazying around in the past couple of years. One can look at that in two ways: lots of mind-numbing time or time that was well worked and deserved. I like to think of it as a little bit of both.

The cyclocross bike is here and I am just waiting on the Powercranks. I am hoping to still venture outside on the roads with this bike and cry in agony as my hip flexors get a 5 minute workout.

Cocymela Pictures

Cocymela pictures in beautiful Penticton, BC

Drugs - very powerful stuff!

Yesterday I had my pins/k-wires removed and let me tell you...I never had a better experience! I love the medical field and the human body. I have dissected human bodies before and loved every minute of it...so when the anesthetist asked if I wanted a local, I jumped at it. I got to talk with everyone in the OR room (before the sedative), and it was just fun to know that I was somewhat awake, rather than just knocked out. I recovered while in the OR room while they were putting on the bandages.

The best thing of course, was the local anesthetic of my whole right arm. It literally felt like another human being's arm; it was very cool and freaky at the same time. I would imagine opening and closing my fist - and I could feel the sensation in my head, but nothing was happening down below. It made me think of amputees, and individuals who are paraplegics. I just cannot imagine what they must go through. For me, I relished in the moment because I knew it was only temporary. My arm would dangle like it was not part of my body and when I held my hand, it felt as though I was holding a strangers hand. It really was a very neat experience.

Along with that, I managed to have a great sleep as my arm was fully incapacitated. This morning I have full function back and NO PAIN! This is awesome. I got some pain relievers last night just in case, but it looks as though I will not have to take them at all. The less the better!

On the agenda today is two easy runs and some STRETCHING! I missed that yesterday as I was trying to get in my swim and a quality bike workout in the morning before the surgery. Both went great - minus the hunger pains in my tummy. I was not able to eat before the surgery - though I did cheat a bit and had some soy milk before and after swimming. :) Food never tasted better at 5pm last night!