Seeking Peer Support & Motivation!

[goddess1222]

no, i wasn't expecting that. but a fitting end to a wonderful post. thank you for your advice. i got the health and fitness degree quite a while ago, and many things have changed. i am trying my best to re-educate myself slowly. thank you. i will check those books out. i think you are right about a pt being better than a chiropractor. they tend to be more up to date on current problem solving.

have a great day!!!

goddess1222

[MM_QFC!]

Hey NW Meg and all on here...wow! - this is such an energizing thread...thanks for starting it and keeping it going.
I'm in Seattle area and have been riding for a few years and many of the posts I've read here brought back great memories and lots of laughs from my initial clipless pedal rides along with dealing with injuries, etc. I've nodded to myself while reading what Miss Liz offered...not meaning to 'dis' chiropractic but it is NOT for me...learned so much from my PT about how to work with my body instead of against it...how to train, prevent injuries and the infusion of confidence in setting goals and working to accomplish them has been an amazing journey off the bike as well. I also credit her with helping me recover, and rehab quickly from knee surgery; back on my trainer 3 days post-op and on the road in 5 weeks...absolutely zero knee issues since...after pain since I was a teenager!
So, Meg if you'd like some local ride info and encouragement, I've heard from numerous folks over the last few years that they've received that from me and it's helped; I'm glad to offer a hand up to you too. I am enjoying 'slacking' a bit in the off-season, but we have so many beautiful riding routes in our area, that when you're ready to get out and ride a bit let me know...I'll tell you where the great ride routes/bakery or pub combos are!
Tailwinds!

[NW_Meg]

OK girls, I had my first spill! (And, lived to tell about it!). I am riding every other day... tonight as I was pedaling up to my house, I sort of unclipped the right foot first, and for some reason leaned left anyway and did the classic, slow-motion kerplunk! right in the street looking at my front door oh-so-close! I'm sore -- and I expect a healthy bruise on my hip and shoulder in the am, but otherwise unscathed. I knew it was inevitable -- and so I'm grateful it happened at the END of a great ride, and well... that I didn't get run over while I was down. >PHEW!< Oh, and I am confident my neighbors got quite a chuckle at this, but they're too kind to tell me they witnessed my embarrassing moment. I am happy to report that other than still being embarrassed, I am undeterred and have a good, long ride planned tomorrow!!

I'd love to hear if you all are riding -- or having good riding weather!

Note to MM_QFC: I would LOVE to ride! I commute to Seattle four days a week (2x by bike/ferry, 2x drive) and am open to coming over for a weekend ride. Do you want to email me? Please note: I am back on my bike and going forward, but very, very slowly!!

[goddess1222]

i met with my physical therapist a few days ago. i was tired of screwing around with the chiropractic. she asked a lot of questions, then did a flexibility test on my back, etc. i told her about the back strengthening exercises i was doing and here is what she said: my back is strong, but the joints in my lower lumbar are the problem. they are just really tight. she asked me why my chiropractor wasn't prescribing any back joint stretching for me. i told her i don't think he really knows what it is or what to do. she then put me through a treatment: wet heat for 10 min, then she bent me like a pretzel. it hurt like hell, but in a sadistic way it felt great. then she checked my flexibility again, and my range of motion increased by an easy 30%. she told me she would only have to see me 5 or 6 times to get my joints completely stretched out. i have homework to do: 2 main joint stretches 3 times a day. i will be going in for treatments once a week for 6 weeks.

after i walked out of the office, my back was loose, fluid and felt like someone had replaced it with a new back. i have never had it feel so loose and NORMAL ever!! incidentally, i cancelled my appt. with the chiropractor. now i will only see him once a month for maintenance. or who knows, maybe this "pretzel" therapy will negate my need to get an adjustment ever again. as long as i can do stretching at home to remedy the situation, i am happy.

here is her philosophy: stretch the joint first and then strengthen the joint later.

i feel such a sense of content that i now know WHAT it is. thank you all, especially missliz for encouraging me to reschedule my appt. with pt.

a bit long winded, but i wanted to share the good news with you all.

[missliz]

"It hurt like hell, but in a sadistic way it felt great"... Isn't that the way of PT, though. I'm sitting here snickering and can't wait to tell my PT that on Tuesday- she'll just howl.
I'm glad you feel better. We all forget to stretch and then get tight tight. It doesn't structure into cycling the way it does in some other sports. Well, actually I'm totally ecstatic for you- I wouldn't wish SI stuff on my worst enemy.

missliz

Bummed out with a cold, and the weather is exquisite here.

[Wren]

NW Meg, where are you on the Kitsap Penisula? I just moved to Silverdale from Austin, TX (a long story) and I'm looking for a riding partner who is my pace, which is newbie slow and the hills are killing me. I was doing up to 20 miles 3 times a week back home, but have been off the bike for awhile. If you are interested in getting together, let me know. I need some motivation!

Wren

[NW_Meg]

I sent you a personal message -- did you not get it? I live in Bremerton, right next to Silverdale (bought my new bike at Silverdale Cyclery in fact!). Hills are killing me too, and I would LOVE a local riding partner who wants to practice hills. I've met a few riding buddies here at TE, but so far my schedule has made it tough to coordinate. I'm in Florida now on holiday, but I think once the new year starts I'll have Saturday and/or Sunday mornings for local, hilly rides. Do you have an email address I can send contact info to?

[Since]

This is a first post for me. I live in the southeast, but we've had miserable weather here for several weeks, and I'm trying to get into better shape for a long spring ride. I'm planning to do a cross-country tour in early March (59 days on the bike, with an average of about 62 miles per day.) It will be the longest I've ever attempted, and even though it is supported, I want to be in pretty good shape for it. I've taken several spinning classes, am walking several miles a day, and am doing some stretch/aerobic classes when I can. Has anyone out there done this kind of ride, and do you have some advice for me about winter training?

[Wren]

NW-Meg,

Didn't get your reply for some reason. I'll have weekends available for rides as well, and then some evenings once we have more daylight. Let's try to get together soon. You can email me at work at: creativeguru@earthlink.net.

Jenn

[missliz]

Welcome, Since. Great screen name. Nothing trains a rider like riding- you need to be in the saddle every day, well six days a week. Spinning is good, but you need a lot of base miles, or now it's time at a certain intensity. Low intensity. Use a heart rate moniter. The pro's train on rollers in the winter, in front of the TV. You could go out in the dark and cold for a few hours a night, but are you really gonna do that?
Spin class is short and intense, that's good for some aspects, but you need rides of a minimum of two and a half hours several times a week. Rent movies, work up to it. That 2 1/2 hour mark is the training adaptation point. It's a freaky feeling, down the line you'll really feel the change in your body as you go through that time. I got this off some headcase old race mechanic and he was right- just keep the intensity low and the speed will come up over time. Your endurance will increase at the same time. It's real grunt work but it pays off. You'll need some much longer all day rides, too. Weekends in the country. 60 divided by your cruising speed, at 20 mph thats at least three hours a day in the saddle.
You are gonna look so great in short skirts! Well worth it.
You can start this on the trainer, but rollers are almost a perfect simulation of the road. They work everything and demand the same coordination and proprioception that outside does. Put them in a doorway to start, (catch yourself on) and you might want to use platform pedals.
Unless you have time to ride during the day- then get the heck outside. Bad weather builds character .

missliz

[MM_QFC!]

Welcome Since!
We in the great gorgeous Pacific Northwest can say plenty about "miserable weather"...it's true that we don't get much snow and our winters are fairly mild in temperature, it is our rainy season, so we get used to about 11 shades of gray on many days!
The info and recommendations from missliz are on the money...and it's totally true that the best training is to get out and ride...if you're training for a long duration (59 days right?) and high daily mileage then, get on your bike and start pedaling!...the 2.5 hr mark is true also, but I find it much easier to be when you're outside and the scenery changes, rather than in spinning, on rollers or a trainer; just my preference as I get bored easily I guess!
Are there bike clubs near you that you can tag along with? When I first started riding, I used to go to the low mileage, social level rides, then gradually worked to longer rides at a faster pace as I grew more experienced and stronger. It's also a great way to learn the good local bike routes in your area. Nothing replaces time in the saddle...and working up to being in the saddle for most of the day, then day after day...it all takes time, so plan it out, don't rush it and keep your goals in mind. If you focus on correct bike mechanics, smooth steady cadence on the pedals, and methodical buildup of miles and time in the saddle, you'll feel yourself get stronger before you know it. Not sure if you can get help from a local mechanic or someone knowledgeable in bike fit, but that's super important...if your butt hurts, it'll be discouraging and you don't want that...A friend of mine is a LBS owner and she tells women right away to pay attention to their saddle and positioning so that they don't "bruise the oh so important girly parts"...her shop mechanics always blush and grin when she starts talking about those sensitive topics, but all us girls appreciate it and learn fast how important it is to our enjoyment of this amazing sport.
Keep making it fun and brisk walking, other sports are fine for cross training, but you'll want to put a good training plan in place to follow, so you can enjoy your 'goal' ride experience successfully and safely. Good luck!

[MM_QFC!]

Hey Wren - welcome to the Northwest and you've just come from the Land of Lance - wow!
I'm up in Edmonds, just north of Seattle, but have done a few rides in the Bremerton area. Yeah, anytime you're out on the peninsula or on 1 of the islands, you should expect hills...there are a couple of hills on a ride out of Silverdale I did in 2001...that were killer...I heard plenty of moaning, cursing ( along with my own!) and more from even the gnarliest riders as we climbed up out of DeWatto and then Tahuya (think I got the spelling right)...anyway, they're both south of you, before we headed back along the nice flat scenic shore road...it was part of a century route of the well-supported ride called the Triple Trident ride in June. Each route had an 11 mile loop thru the Bangor submarine base to make it a very unique ride for sure.
There are plenty of gorgeous routes all over the Puget Sound/Western WA area, so let me know if you're interested in riding sometime and it'll be fun to encourage you on!

[Since]

Hello all! My thanks to MissLiz and MM for the good advice. It certainly reinforces what my own limited experience has taught me, that those miles outside are invaluable. Several years I rode throughout the winter, then had a terrific cycling spring and summer. The years I put the bike away I never quite got the cadence and pleasure back - it all seemed like an uphill struggle for most of the riding season. So, sold - I'm out'a here, into the crud. Anyway, I decided some years ago that if I'd been born a race horse, I'd be a "mudder", one who likes the sloppy weather. I do appreciate the good gear that is available to keep one warm and dry, as I find that it helps considerably.

I also am a believer in good frame fit. I'm about 5'3" with short legs. When I bought a road bike 12 years ago, I was in between the frame sizes that Terry made, and decided I'd rather have the larger bike. (I actually thought that 2 wheels the same size might be important, easier to fix flats, etc.) While I loved the bike and it served me well, I should have gotten the smaller frame. The new Terry that I bought several months ago (correct small size) has almost eliminated the wrist and hand pain that has plagued me for most of my riding hours. I do think that rollers will help my balance, if I can find some to work with.

I appreciate the encouragement you offer. Again, thanks!

[MM_QFC!]

Hey Since, didn't want you to think that I was urging you to get out there and ride in muck and pouring rain, cold temps every day or push it at this point at all...it's gotta be part of your program so that you can set yourself up for success and always, ALWAYS have fun!
I'm enjoying the holiday off-season from training and my PT/coach usually starts nudging me in January. So, I suggest (only suggest, but it's worked for me): make a plan and keep your goal in sight: use your target ride start date, total mileage and endurance (how many consistent days you've got to get in that saddle and ride 'x' number of miles), then make a reverse timeline to build up in all areas: start off easy and do as missliz recommends...just focusing on time on the road, in the saddle, pedaling with a nice, smooth steady cadence adding time and mileage each week...use the 10% rule: don't increase your weekly mileage or miles per ride by more than 10% each week...that way you build endurance, strength, and keep concentrating your riding form. I assume you want to enjoy the heck out of the whole ride experience, and get through both training and the ride itself, safely and without any injuries at all. Strength training/weights in the off-season make a big difference when you get out there on your bike in the Spring months and start tackling longer rides with tougher hills too.
When it rains, use a skull cap that you can wear under your helmet (you always use a brain bucket, right?!) that covers your ears, a waterproof, breathable jacket (Lemond has one with good reflector stripes as does Burley), layers, tights that have a good front of the leg wind/rain protection and even booties...it's really icky when your feet are cold AND wet...full finger gloves should complete this trendy ensemble...happy trails!

[missliz]

I'm totally intrigued, welcome MM_QFC!, so what does it mean? Are you the rider formerly known as Hey, Girlie? But training all year is important, and I suggested the rollers because commitment vs misery is often a lose lose struggle. I've been eyeing rollers from PerformanceBike or Nashbar for years, but must confess I never bought them 'cause on the Gulf coast we can find lovely days all "winter" (term means fewer mosquitoes here). I use a mountain bike with slicks at night on the street, but I know people who do mindless TV time on the rollers instead of the couch and my god are they fit! You can really work on spin technique and keep up with ER. I'm coming back from three years of severe injury and totally envy you Since, I want to make the Great Adventure Ride and have a ways to go before I ride 60 miles again.
So where are you riding Since? Sounds like a ride across a continent, how fabulous!
For years, all my training, weights and various sports, then a lot of rehab, was written down and put in a binder from the drugstore. I knew where I'd been, and the days work was there waiting to be checked off. Use paper in festive colors, it helps, and those gridded charts from the weight room are good. This way, you set up a program and then don't have to think about it on a daily basis, just show up and do it. So much easier! Also, you can write in exchanges, for days when you just can't deal with whatever. If another spin class is going to make you implode, go to a skating rink and be aerobic for that 50 minutes but get a good laugh out of it. Hike or ski or whatever sometimes, just get that basic aerobic goal met but avoid the boredom. Crosstrain. Going dancing counts as long as you don't get plastered and you do break a sweat.
One last thing- this is creepy. You need weight lifting or weight bearing work. The anti boredom crosstraining will probably do. All riding and nothing else can give you "bird bones" and it's a really freaky feeling. I got it, and I'm built like a cement bunker. The body can adapt to cycling by ditching bone mass to lighten the load and not only will this screw you up in old age, if you fall you break those weaker bones easily. You can tell if you ever get there, like I said it's creepy. Those really scrawny guys you see who only go to work and ride- not racers with lots of muscle mass- they have this. Some people are more prone than others. Do some basic weights after spin class, you'll be fine. I just mention it because you will be in hard training down the line (a state of grace!) and you need to know this stuff. Once you get in shape for this tour you'll be doing more events, right?

Merry Christmas, girls!

missliz